Understanding Burnout

by | Dec 30, 2024 | Anxiety, Self Care

Understanding Burnout: What It Is, Why It Happens, and How to Heal

Burnout is a term that has become almost synonymous with modern life. Whether it’s the constant pressure at work, the never-ending demands of daily life, or the relentless pursuit of perfection, burnout can affect anyone. It’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. But what exactly is burnout, why does it happen, and how can we recover?

What Is Burnout?

Burnout is more than just feeling tired after a tough week. It’s a condition that manifests when stress is chronic and unaddressed. According to the researchers Emily and Amelia Nagoski, burnout is a response to stress that isn’t properly processed by the body. They argue that the key to understanding burnout lies in what they call the “stress cycle” (Nagoski & Nagoski, 2020). When stress is not “completed” through activities like physical movement, emotional release, or social support, it builds up in our bodies and leads to emotional exhaustion, detachment, and a sense of personal ineffectiveness. Christina Maslach, a leading researcher on the topic, outlines three core components of burnout: emotional exhaustion, depersonalization (feeling detached from work or people), and reduced personal accomplishment (Maslach & Leiter, 2016). For most burnout feels complex and overwhelming, and it impacts our wellbeing in personal and work life.

 

Why Does Burnout Happen?

Burnout isn’t just about working too many hours—it’s often the result of a combination of external pressures and internal struggles. Some of the key causes include:

  1. Work Overload: Chronic stress from a heavy workload, unrealistic deadlines, or lack of breaks. The feeling that you’re constantly behind, no matter how much you do, can make it seem like there’s no end in sight (Maslach & Leiter, 2016).
  2. Lack of Control: Feeling powerless—whether it’s in your job or personal life—can contribute to burnout. Maslach and Leiter (2016) emphasize that when people feel they have little control over their work environment, it leads to feelings of helplessness, frustration, and eventual burnout.
  3. Perfectionism: The drive to constantly meet high standards can be exhausting and counterproductive. According to the Nagoskis, the pursuit of perfection can be a major contributor to burnout, especially when it results in unrelenting stress cycles that never seem to end (Nagoski & Nagoski, 2020).
  4. Lack of Support: Social support plays a vital role in managing stress. When people feel isolated or unsupported, the emotional burden of stress increases, making it harder to cope and recover (Nagoski & Nagoski, 2020).
  5. Unresolved Stress: A major point raised by the Nagoskis in Burnout is that stress doesn’t dissipate on its own—it must be actively “completed” (Nagoski & Nagoski, 2020). If stress isn’t processed, it builds up, eventually leading to burnout.

How Do You Know If You’re Burned Out?

Burnout can often sneak up on you. Some of the common signs include:

  • Constant Fatigue: Even after a good night’s sleep, you still feel exhausted.
  • Cynicism or Detachment: You start feeling emotionally distant from your work or the people around you.
  • Loss of Motivation: What once excited you no longer brings joy or purpose.
  • Increased Irritability: Small annoyances feel overwhelming or intolerable.
  • Physical Symptoms: Chronic headaches, stomach issues, or sleep disturbances can be linked to burnout.
  • Reduced Accomplishment: No matter how hard you try, you feel ineffective or inadequate (Maslach & Leiter, 2016).

If you recognize these signs, it’s time to take action before burnout worsens.

How to Prevent and Recover from Burnout

The good news is that burnout is not inevitable, and it’s something we can recover from. Here are strategies to help you manage stress and prevent burnout:

  1. Complete the Stress Cycle: As emphasized in Burnout by Emily and Amelia Nagoski, the key to preventing burnout is completing the stress cycle (Nagoski & Nagoski, 2020). This means finding ways to release stress from your body, such as through exercise, laughter, creative expression, or connecting with others. When we fail to process stress, it accumulates and leads to burnout.
  2. Set Healthy Boundaries: Learning to say “no” and establishing boundaries is vital to protect your time and energy. Avoid taking on more than you can handle, and make time for rest and recovery. Maslach and Leiter (2016) stress that without boundaries, stress is more likely to overwhelm you.
  3. Practice Self-Compassion: Rather than pushing through exhaustion, it’s important to be kind to yourself. Both the Nagoskis and Maslach emphasize the importance of self-compassion in preventing burnout. It’s okay to take breaks and acknowledge your limits.
  4. Prioritize Rest and Recovery: Burnout cannot be healed without adequate rest. This means not just sleep, but time away from work, unplugging from technology, and engaging in activities that nourish your body and mind.
  5. Cultivate Supportive Relationships: Social support is critical. Whether it’s a mentor, friend, or therapist, talking through your challenges and feeling understood can reduce stress and promote healing (Nagoski & Nagoski, 2020). Maslach (2016) also notes that workplace support—whether from managers or colleagues—is essential for reducing burnout risk.
  6. Address the Root Causes: If your burnout is work-related, consider seeking adjustments. Whether it’s reducing your workload, delegating tasks, or seeking more autonomy in your role, advocating for yourself is key to long-term recovery. According to Maslach and Leiter (2016), organizations play a significant role in preventing or causing burnout, so it’s important to address structural factors that may contribute to your stress.
  7. Engage in Meaningful Activities: Finding joy outside of work can help re-energize you. Whether it’s pursuing hobbies, spending time with loved ones, or exploring creative outlets, these activities can provide a much-needed mental and emotional recharge.
  8. Seek Professional Help: If burnout is severe or persistent, consider seeking help from a therapist or counselor. They can help you process stress and develop personalized strategies for coping and healing.

Final Thoughts: Burnout Is Real, But You Can Recover

Burnout is a serious issue, but it’s not a permanent state. By understanding the causes of burnout and using effective strategies to address it, you can take back control of your well-being. Remember: taking care of yourself isn’t a luxury—it’s a necessity.

With the right tools and mindset, burnout doesn’t have to define your life. Prioritize your health, set boundaries, and take the time to heal. It’s time to reclaim your energy, purpose, and joy—and prevent burnout before it takes hold.

References

Maslach, C., & Leiter, M. P. (2016). Burnout: A brief history and its application to health care. Journal of Health and Social Behavior, 57(1), 5-14. https://doi.org/10.1177/0022146516670091

Maslach, C., & Leiter, M. P. (2016). The truth about burnout: How organizations cause personal stress and what to do about it. Jossey-Bass.

Nagoski, E., & Nagoski, A. (2020). Burnout: The secret to unlocking the stress cycle. Ballantine Books.