BURNOUT – A SYNDROME OF MODERN SOCIETY


In a world driven by the modern-day rat race, where immediate pleasure-seeking habits have become the norm, our overall health has seemingly started to suffer in various ways. Healthy daily routines, satisfactory work environments and supportive relationships are compromised and substituted with constant pressure to achieve more. Anything and everything are acceptable. From injections to manage weight and health conditions associated with poor lifestyle habits, to 15-hour workdays, as well as smart phones and watches that keep us occupied and working continuously.

How on earth do we expect our mental health to receive nurturing attention.

The World Health Organization (WHO) has started to acknowledge occupational burnout syndrome as a condition affecting millions of people. The WHO describes occupational burnout as a work-related phenomenon resulting from chronic workplace stress that has not been successfully managed.

What causes burnout?

Burnout syndrome is a condition in which a person suffers from ongoing accumulated emotional exhaustion from work-related stress and pressure. As a result, a person may feel depleted of energy, worn-out, discouraged, develop a negative attitude toward their jobs, an inability to function optimally as well as to maintain healthy relationships. In addition, long-term burnout could cause mental and physical conditions. These include stress-related illnesses, insomnia, depression and anxiety, as well as feelings of isolation and other antisocial behavioural challenges (e.g. anger outbursts, substance abuse etc).

The primary causes of burnout syndromes are excessive work pressure and negative interpersonal interactions that have accumulated over time. These conditions arise due to an imbalance between the demands of the environment in comparison to a person’s available resources to manage these demands. Burnout syndrome is divided into three main groups of symptoms (MedParkHospital.com):

  1. Emotional exhaustion: a loss of energy, fatigue, and exhaustion after work.
  2. Depersonalisation: a sense of alienation from other people; having distant relationships with colleagues and significant others; feeling indifferent, lifeless, and having no bond to the person or organisation at work.
  3. Low self-esteem: feelings of inadequacy, unworthiness, inefficiency, and decreased productivity at work; negative attitudes toward the job; difficulty solving problems; and a sense of personal incompetence and low motivation.

Primary signs and symptoms of burnout syndrome

The warning signs of burnout can be grouped into three domains (helpguide.org):

  1. Emotional symptoms such as feeling stressed, exhausted, weak, unrefreshed, lacking enthusiasm, sad, discouraged, hopeless, depressed, easily irritated, easily angry, neglected, dissatisfied with work, feeling unhappy at work, having no goals at work, not wanting to go to work, and wanting to quit your job.
  2. Have a negative attitude, such as pessimism, paranoia, a negative attitude toward colleagues, blaming a co-worker, anxiety, problem-evading, and seeing themselves as incompetent, inefficient, and incapable of dealing with work-related issues.
  3. Behavioural manifestations, such as isolation-behaviours, acting distant or withdrawing, preferring solitude, paranoid of others, mood swings, or acting impulsively, lacking concentration at work, lacking enthusiasm for work, being unable to manage work, arriving late for work, and absenteeism.

Complications related to burnout syndrome includes:

  • Irregular sleep patterns, insomnia, and trouble falling asleep
  • Marked weight gain or loss
  • General body pain or muscle spasms
  • Decreased immunity
  • Excessive stress
  • Risk of alcohol and drug abuse
  • Mental health problems such as the development of depression and anxiety, or the exacerbation of an existing mental health condition
  • Heart disease
  • High blood pressure
  • Type 2 Diabetes
  • Risk of various other illnesses

How to manage burnout syndromes

You might now recognise your impending burnout, or you might already be past the threshold point. Trying to push through the exhaustion and continuing the same path will only cause more emotional and physical complications. Now is the time to STOP – THINK – ACT.

 STOP:    Recognise what is going on in your life, take stock of the challenges and various overwhelming demands. Recognise the warning signs of burnout.

 THINK:   Consider alternative options you might have at your disposal. Invest in learning new ways of dealing with stressors. Seek support and consciously manage stress more effectively.

ACT:      Build resilience (the psychological ability to bounce back from adversity) to stress by taking care of physical and emotional health in a proactive manner. Act to situations in a conscientious and controlled manner, rather than reacting, which often implies emotional and impulsive driven behaviour.

The list of strategies and techniques to manage burnout is endless. Self-reflection is key in understanding what is possible, practical and effective for me. These remedies should help and not further frustrate or overwhelm you. Some general remedies include:

Acknowledge and Identify:

Recognize the signs of burnout and understand its causes. This could involve journaling, talking to a therapist, or simply reflecting on what led to the burnout.

Prioritise Physical Health:

Engage in regular exercise, eat a balanced diet, and prioritise sleep. These are essential for rebuilding physical energy and resilience.

Practice Self-Care:

Incorporate activities that help you relax and recharge, such as meditation, breathing exercises, spending time in nature, yoga, or pursuing hobbies.

Set Boundaries:

Learn to say no, delegate tasks when possible, and create clear boundaries between work and personal life to prevent overextension. Implement a “switch-off” activity, whereby after work you engage in an activity (e.g. gym, paddle, driving range etc) to switch off from work and to enter the home environment in a clear mindset.

Reassess Priorities and Goals:

Re-evaluate your values and what truly brings you joy. This can help you realign your goals with your needs and reduce stress.

Seek Support:

Talk to trusted friends, family members, or a therapist. Sharing your experiences and receiving support can be incredibly helpful. We often tend to prevent talking to a loved-one as we are worried not to burden them with our problems. However, mutual sharing creates mutual support.

Consider Professional Help:

If burnout is severe or persistent, seeking professional help from a therapist or counsellor can provide tailored strategies for recovery. Especially if symptoms of mental illness become prevalent

Build a Support Network:

Surround yourself with people who understand and support you. This could include friends, family, or support groups.

Make Time for Relaxation:

Schedule regular breaks throughout the day and incorporate activities that help you unwind and de-stress. Relaxation techniques such as imagery, breathing and muscle relaxation could be learned and implemented even at work.

Learn to Manage Stress:

Develop healthy coping mechanisms for dealing with stress, such as deep breathing exercises, mindfulness, or engaging in enjoyable activities. Planning your week in advance could also help you gain a greater sense of control. Remember to be flexible and make room for unforeseen occurrences.

Evaluate Your Work Environment:

If your job is a significant source of stress, consider talking to your manager about potential changes or exploring other opportunities.

Focus on Meaning and Purpose:

Reconnect with what motivates you and find ways to incorporate more meaning and purpose into your work and life.

Mastering burnout syndrome and taking back control

Although burnout is not an official diagnosable medical condition, its effects are real and poses a major threat to our wellbeing and quality of life. If the symptoms are recognised and respected, it is critical you stop, think and act in order to bring about healthy changes and readjustments to your life.

With the right treatment and support structures, you can recover and regain a greater sense of control. Leading to quality interpersonal connections, career satisfaction, greater mental and physical health, and most importantly a more optimally functioning you.

More about the writer:

Jan Hofmeyr has been a Clinical Psychologist in Mbombela, Mpumalanga for the past 16 years. He is involved in both public and private health sectors. He has a special interest in neuropsychology, mood and anxiety disorders, as well as medical psychology. He completed his undergrad and Hons studies at the University of Pretoria, followed by his Msc Clin Psych at the University of Limpopo. Should you wish get in contact with him you can mail him at [email protected]