In today’s fast-paced and demanding work environment, occupational burnout syndrome has become an all-too-common affliction, silently creeping into the lives of countless professionals. As deadlines loom and pressures mount, it’s easy to dismiss these symptoms as stress. However, burnout should not be confused with mere stress, as it can ultimately derail your career and undermine your overall physical and mental well-being. In this article, we will go over occupational burnout syndrome, discussing its causes, symptoms, and, most importantly, actionable strategies to combat and prevent it, ensuring that you can thrive in your career without sacrificing your mental and emotional health.

What is Occupational Burnout Syndrome?

Occupational Burnout Syndrome, commonly called burnout, is a state of physical, emotional, and mental exhaustion caused by prolonged and excessive stress related to work. This condition can significantly affect an individual’s well-being, productivity, and overall quality of life.

In other words, feeling tired or mildly stressed after a long day of work is quite common for many workers, but it does not necessarily imply that the individual is suffering from burnout. Occupational Burnout Syndrome is a chronic condition that develops over time due to persistent workplace-related stressors that an individual is unable to manage effectively.

The World Health Organization (WHO) classifies burnout as an “occupational phenomenon” rather than a medical condition, emphasizing that it is specifically related to one’s professional life. According to the WHO, burnout is characterized by three primary dimensions: emotional exhaustion, depersonalization, and a diminished sense of personal accomplishment. Emotional exhaustion refers to feelings of being drained and fatigued by one’s work.

Depersonalization involves developing a cynical attitude towards one’s job and detaching oneself emotionally from the work environment and colleagues. A diminished sense of personal accomplishment reflects feelings of incompetence and a lack of achievement in one’s professional role.

What Are the Symptoms of Occupational Burnout?

Recognizing the signs and symptoms of burnout is crucial for early intervention and prevention. Emotional symptoms often include chronic fatigue, irritability, anxiety, and feelings of helplessness or hopelessness. Individuals experiencing burnout may feel overwhelmed, unmotivated, and unable to meet the demands of their job. They might also exhibit a negative attitude towards work, co-workers, and even themselves. Cognitive symptoms such as difficulty concentrating, forgetfulness, and impaired decision-making are also common. Physically, burnout can manifest as headaches, muscle tension, sleep disturbances, and gastrointestinal problems. Behaviorally, people suffering from burnout may withdraw from social interactions, show increased absenteeism, and may even resort to substance abuse as a coping mechanism.

What Are the Most Common Causes of Burnout?

The causes of occupational burnout can vary greatly from person to person. However, there are several common factors that may contribute to the development of this syndrome. For example, high workloads and long hours may be the primary culprits, often leading to chronic stress and fatigue. Additionally, a lack of control over one’s job responsibilities and an imbalance between effort and reward can also play significant roles.

Other factors, such as inadequate support from supervisors and colleagues, along with poor workplace communication, can also exacerbate feelings of isolation and frustration. Furthermore, a misalignment between personal values and job requirements can lead to a sense of meaninglessness and disillusionment with one’s work.

Organizational culture and leadership style are also influential; workplaces prioritizing profit over employee well-being often see higher rates of burnout. It is also not unusual for an employee suffering from burnout to negatively impact their colleagues and increase their risk of also experiencing burnout.

Is Burnout the Same as Depression?

When burnout was first conceptualized in the 1970s, there was debate about whether it was a unique condition or simply a new term for pre-existing states like job dissatisfaction, job stress, or known mental health issues such as anxiety, anger, or depression. Some argued that burnout was indistinguishable from job stress or depression, seeing it as a failure to achieve satisfaction in work-related ideals. This debate led to research focused on distinguishing burnout from these other phenomena, and many studies established that burnout is indeed a distinct construct.

Burnout is primarily job-related and situation-specific, whereas depression is more general and context-free, meaning it may or may not be caused by work-related factors. Despite this distinction, recent research has reignited the debate, suggesting that at high levels, burnout and depression may be indistinguishable. However, this new study has been critiqued for its methodology, particularly its measurement tools. The depression measure used in the study (PHQ-9) was heavily weighted towards fatigue, which overlapped significantly with the burnout measure (SMBM), leading to a high correlation between the two constructs, resulting in a strong correspondence between burnout and depression, especially at high levels of fatigue.

However, earlier research using different measures showed lower correlations, indicating that while burnout and depression are related, they are not identical. The Maslach Burnout Inventory (MBI), which defines burnout with three components (exhaustion, cynicism, and inefficacy), shows varying degrees of correlation with different depression scales, further supporting the distinction between the two.

Research points to a complex relationship between burnout and depression. Studies have shown that severe burnout often coexists with physical or mental illnesses, including depression, and that increases in burnout can predict increases in antidepressant prescriptions. A longitudinal study in Finland found a reciprocal relationship between burnout and depression, with each predicting the other. Burnout fully mediated the relationship between workplace strains and depression, suggesting that burnout is a step in the process when work problems lead to depression. In short, burnout and depression may not be the same thing, but evidence suggests a strong connection between the two conditions – burnout can lead to depression, and individuals suffering from depression may be prone to also experiencing occupational burnout.

What Should You Do If You Are Experiencing Burnout?

If you find yourself suffering from burnout, it is essential to take proactive steps to address the condition and prevent it from worsening.

Accept the Burnout

The first step is to acknowledge and accept that you are experiencing burnout. Denying or dismissing your issue by telling yourself you are just tired or stressed (for example) can prolong the condition and make recovery more challenging.

Seek External Support

Second, don’t keep it all inside. Seeking support from friends, family, and colleagues and talking about what you are experiencing is crucial and can provide much-needed emotional relief and perspective. It may also be beneficial to speak with a supervisor or human resources department about your situation, as they may offer accommodations or changes to your workload.

Building and maintaining a strong support network is another important preventive measure. Having trusted colleagues, mentors, and friends to turn to during challenging times can provide valuable emotional and professional support. Fostering open communication, mutual respect, and collaboration can also mitigate the risk of burnout.

Prioritize Self-Care

Implementing self-care practices is crucial for managing burnout. Prioritizing rest and sleep can help replenish your energy levels. If you constantly struggle with insomnia or are otherwise unable to get enough sleep, consider speaking to your healthcare professional about options to help you get a full night’s sleep.

Start an Exercise Routine

Regular physical exercise has been shown to reduce stress and improve mood. Mindfulness techniques, such as meditation and deep breathing exercises, can help manage stress and enhance emotional regulation.

Remember to Rest

Taking breaks during the workday to relax and recharge is also important. Try not to skip any scheduled rest or break periods and avoid doing things like working through lunch or eating at your desk. If possible, spending a few minutes outside getting some fresh air or simply stepping away from your work area during your breaks can help reduce stress and mental fatigue.

Establish a Work-Life Balance

Likewise, establishing healthy boundaries between work and personal life can prevent work-related stress from encroaching on personal time. This can be especially challenging if you work from home, but setting clear limits – such as being available and reachable only during your work hours and not responding to messages, emails, or calls after hours – can truly make a positive difference.

Think About Your Long-Term Goals

In addition to these immediate steps, developing a long-term strategy to prevent burnout is essential. One effective approach is to reassess your career goals and values and consider whether they are still in alignment with your current job. Sometimes, a change of job positions or a switch to a different team within your current organization can be positive and help you realign your job with your personal and professional goals.

It is also important to recognize when it may be time to start looking for a position elsewhere – while quitting your job may not always be the answer, a workplace that fosters a negative work culture where, for example, profits and productivity (and not employees’ well-being) are the primary focus may further contribute to occupational burnout.

Improve Time Management Skills

Developing time management skills is also important; learning to prioritize tasks, delegating responsibilities, and saying no to unreasonable demands can help reduce stress. Regularly scheduled vacations and downtime are vital for maintaining work-life balance and preventing burnout.

Can Therapy Be Helpful in Treating Occupational Burnout?

While burnout can affect an individual’s personal and professional life in many ways, help is available. Therapy can significantly help individuals manage and overcome occupational burnout. Professional therapists can provide a safe and non-judgmental space to explore and address the underlying causes of burnout. Even if you have not been diagnosed with a clinical mental health condition such as anxiety or depression, talking to a therapist can be extremely beneficial, as therapists can also teach stress management techniques and coping strategies to enhance resilience and emotional well-being.

Therapy can also aid in developing better work-life balance and setting realistic goals and expectations. Through therapy, it is easier to gain insights into your personal triggers for stress and learn how to manage them more effectively. Moreover, therapy can help improve communication skills, enabling you to build confidence and to express your needs and concerns more assertively in the workplace.

For those suffering from severe burnout, therapy can provide critical support in navigating potential career changes or transitions. It can help individuals explore new career paths that align more closely with their values and interests, thereby reducing the risk of future burnout. Therapy can also assist in rebuilding self-esteem and confidence, which are often eroded by prolonged burnout.

Recover From Burnout with Plus by APN

If you are struggling with burnout syndrome or any other mental health condition, the help you need is just a phone call away. At Plus by APN, you can find a team of highly-skilled mental health professionals who are well-versed in the latest therapy and treatment options for a wide variety of mental health challenges – from stress and burnout to depression, substance use disorders, and beyond.

With convenient online or in-person therapy options and a holistic approach that focuses on treating the whole person and not just their symptoms, APN has the right solution to help you take back control of your mental health. Remember – prioritizing your own mental health and well-being is not just beneficial but necessary for sustained personal and professional success. To learn more, contact us by calling 424.644.6486 or completing our online contact form.

References

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  • Maslach, Christina, and Michael P. Leiter. “Understanding the Burnout Experience: Recent Research and Its Implications for Psychiatry.” World Psychiatry, vol. 15, no. 2, 2016, pp. 103-111, https://doi.org/10.1002/wps.20311. Accessed 3 Sept. 2024.
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