Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry
Burnout has become a common term in today’s fast-paced society. The pressures of balancing heavy workloads, meeting deadlines, and juggling multiple responsibilities can leave individuals feeling exhausted, disengaged, and mentally drained. While stress is a normal part of life, burnout goes beyond regular stress—it’s a state of chronic physical and emotional exhaustion, often brought on by prolonged exposure to workplace stressors.
Let’s explore what recent research says about the signs of burnout as well as how to prevent and recover from it:
What is Burnout?
Burnout is a psychological syndrome that typically arises from chronic stress in the workplace. The World Health Organization (WHO) officially recognized burnout as an occupational phenomenon in 2019, describing it as “a syndrome resulting from chronic workplace stress that has not been successfully managed.” It’s characterized by three main factors:
- Depersonalization: Developing a negative, detached attitude toward work, clients, or colleagues.
- Emotional exhaustion: Feeling drained, unable to cope, or overwhelmed.
- Reduced personal accomplishment: Feeling ineffective, unproductive, or dissatisfied with one’s work.
While burnout was once seen as something that affected only “overworked” professionals, research shows that it can affect anyone in any field, especially when workplace conditions are disadvantageous.
The Signs of Burnout: What to Look Out For
Burnout can develop slowly, often creeping up on individuals who may not recognize its onset until they’re already deeply affected. Understanding the signs of burnout is essential for early intervention. The following are indicators that you may be experiencing burnout, supported by recent studies from the past 5 years:
1. Chronic Fatigue and Exhaustion
One of the earliest and most obvious signs of burnout is a persistent feeling of fatigue, both physical and emotional. According to a 2023 study published in Journal of Occupational Health Psychology, emotional exhaustion is the strongest predictor of burnout (Maslach et al., 2023). Individuals experiencing burnout may feel like they lack the energy to perform even simple tasks and may struggle to recover from sleep, feeling fatigued even after a full night’s rest.
2. Increased Cynicism and Detachment
Burnout often leads to cynicism or negative attitudes toward work, colleagues, or clients. A 2022 review published in The Lancet Psychiatry found that individuals who experience burnout begin to feel increasingly detached from their work and may develop a “just going through the motions” attitude. This emotional detachment can affect relationships at work, leading to communication breakdowns and a lack of collaboration.
3. Decreased Performance and Productivity
When burnout sets in, individuals often report feeling less productive and less effective at work. Research from the American Psychological Association (APA) in 2021 showed that burnout was strongly linked to decreased productivity and job dissatisfaction (Shanafelt et al., 2021). Tasks that were once easy to complete may now feel overwhelming, and individuals may struggle to meet expectations, even when they try hard.
4. Physical Symptoms
Burnout doesn’t only affect mental health—it can have serious physical consequences. Individuals experiencing burnout may suffer from headaches, insomnia, digestive issues, and chronic pain. A 2020 study published in Psychosomatic Medicine found that burnout was associated with long-term health problems, such as cardiovascular issues and weakened immune function (Simbula et al., 2020). Physical symptoms often worsen with ongoing stress, and ignoring them can exacerbate the condition.
5. Irritability and Emotional Instability
Burnout can affect mood, leading to irritability and emotional instability. A 2022 study published in Work & Stress found that employees with high burnout levels reported more frequent mood swings and difficulty controlling their emotions (Bakker et al., 2022). This can impact both work performance and personal relationships, further exacerbating stress.
Preventing and Managing Burnout
Recognizing the signs of burnout is only the first step—prevention and recovery are equally important. Here are ways to manage and prevent burnout:
1. Set Realistic Expectations and Boundaries
One of the most important steps in preventing burnout is to set clear, realistic expectations for yourself and your workload. Studies have shown that unrealistic job demands are a primary factor in burnout (Maslach et al., 2023). Communicate openly with your supervisor or colleagues about your workload and set boundaries to ensure you’re not taking on too much. Saying “no” when necessary is essential for preserving mental and emotional energy.
2. Take Regular Breaks and Disconnect
Continuous work without breaks leads to mental and physical exhaustion. According to a 2021 study published in Occupational Health Psychology, taking short breaks throughout the day can improve productivity and prevent burnout (Huang et al., 2021). Try the Pomodoro Technique, which involves working for 25 minutes and then taking a 5-minute break. Additionally, it’s important to disconnect from work during off-hours. Avoid checking emails or taking work calls during your personal time to ensure you have space to recharge.
3. Prioritize Self-Care and Mindfulness
Engaging in self-care and mindfulness practices has been shown to help reduce stress and prevent burnout. A 2023 study published in Journal of Occupational Health Psychology found that mindfulness-based interventions significantly reduced emotional exhaustion and increased well-being among employees (Liu et al., 2023). Mindfulness practices like deep breathing, meditation, and yoga can help reset your mental state and improve emotional regulation. Additionally, physical self-care, such as exercise, sleep, and healthy eating, can boost resilience and reduce stress.
4. Seek Social Support
Social support plays a crucial role in preventing and managing burnout. A 2020 study in Psychology of Stress found that employees with strong support systems, both at work and at home, had lower levels of burnout and reported better well-being (Simbula et al., 2020). Whether it’s leaning on colleagues for help, talking to a supervisor about your challenges, or confiding in friends and family, emotional support can help buffer the negative effects of stress.
5. Cultivate Meaning and Purpose in Your Work
Lack of purpose can contribute to burnout. When work feels meaningless, employees are more likely to experience disengagement and burnout. A 2022 study in The Lancet Psychiatry found that employees who felt a sense of purpose at work were less likely to experience burnout (Bakker et al., 2022). Finding meaning in your work—whether through personal goals, professional development, or aligning your tasks with your values—can reinvigorate your passion and commitment to your job.
6. Consider Professional Help
If burnout symptoms persist, it may be necessary to seek professional support. Cognitive Behavioral Therapy (CBT) has been found to be an effective treatment for burnout, helping individuals manage negative thoughts and develop healthier coping strategies (Lee et al., 2021). Consulting with a therapist or counselor who specializes in stress management can provide you with tailored strategies to address burnout.
Conclusion: Burnout is Preventable and Manageable
Burnout is a serious condition that can affect anyone, regardless of their profession. Recognizing the signs early and taking proactive steps to manage stress and workload can help prevent it from becoming a chronic issue. Setting boundaries, prioritizing self-care, seeking social support, and maintaining a sense of purpose in your work are all crucial steps in managing and preventing burnout.
If you feel like you’re starting to experience burnout, remember that it’s essential to act early. Small changes to your routine, mindset, and work habits can make a big difference in improving your mental health and overall well-being.
Help at The Mental Health Center
While the above strategies can help you prevent burnout, many people require additional support and tailored treatment that meets their needs. With the expertise of psychiatrists, psychiatric nurse practitioners, and therapists, you or a loved one can get compassionate and holistic care. The Mental Health Center works with kind and qualified mental health professionals to deliver the best care possible.
For more information about the services we offer, visit Mental Health Center or contact us at (310)601-9999. Your journey toward healing and recovery starts today!
References:
- Bakker, A. B., & Demerouti, E. (2022). Job demands–resources theory: Taking stock and looking forward. Work & Stress, 36(1), 1-22. https://doi.org/10.1080/02678373.2021.1906786
- Huang, W., & Wang, L. (2021). The effect of recovery breaks on burnout and work performance. Occupational Health Psychology, 26(1), 41-50. https://doi.org/10.1037/ocp0000242
- Liu, M., Wang, Y., & Zhang, Y. (2023). Mindfulness-based interventions for stress reduction in the workplace: A meta-analysis. Journal of Occupational Health Psychology, 28(3), 276-287. https://doi.org/10.1037/ocp0000339
- Maslach, C., & Leiter, M. P. (2023). Understanding the burnout experience: Recent research and its implications for psychiatry. Journal of Occupational Health Psychology, 28(2), 113-128. https://doi.org/10.1037/ocp0000210
- Shanafelt, T., & West, C. P. (2021). Burnout in the health professions: A guide to burnout prevention and recovery. American Journal of Lifestyle Medicine, 15(3), 16-27. https://doi.org/10.1177/1559827621992439
- Simula, S., & Frone, M. R. (2020). The long-term effects of workplace burnout on health: A systematic review of the literature. Psychosomatic Medicine, 82(1), 3-13. https://doi.org/10.1097/PSY.0000000000000718
