What is Burnout? And why should you care?
What is Burnout (and why you should care )?
According to the World Health Organization, burnout is considered an occupational syndrome, in which you are more likely to be emotionally exhausted, less productive, and disconnected from the work that you do.
This matters because achieving your goals, whatever they may be, takes time, energy, and mental focus (all of which are lacking when you are burnt-out).
WHAT MAKES BURNOUT DIFFERENT FROM OTHER MENTAL HEALTH STRUGGLES OR JUST PLAIN OL’ STRESS?
Burnout is different, because it's an occupational syndrome and not a disorder.
When you think about mental health issues, like anxiety or depression, there's something organic that's happening inside of you. Your brain isn't making the chemicals that it should be making to feel your best. This is why many people with mental health issues choose to pursue medication as an option, so they can help their brain supplement the neurotransmitters (brain chemicals) it is lacking.
With burnout, it's not just that you don't have the right chemicals in your brain.
Burnout is caused by an interaction between who you are and also what’s happening to you (at work, at home, or in your relationships).
And for that reason, I think burnout is actually a lot more complicated than some of the other traditional mental health struggles that we see.
And it's also super sneaky. Because when burnout is caused by the things around us, then it's harder to recognize.
You may find yourself asking questions like . . . Is it my job? Is it me? Is it me AND my job? My family? My partner? Should I pivot my business? Quit my job? Start a new career path altogether? Or am I just crazy?
There's a lot of questions that burnout invites. And that can make you feel powerless.
BURNOUT IS COMPLICATED AND UNIQUE.
And it's different from traditional stress, because stress is short-term, and burnout isn’t.
The World Health Organization, started recognizing burnout in the International Classification of Diseases (volume 11), as an occupational phenomenon defined by emotional exhaustion, reduced effectiveness, and feeling negative or distant from your work.
And it makes sense why work has so much power over how we feel . . .
We spend a heck of a lot of time at work. For most of us, about 40(ish) hours a week, or more!
IT’S NOT JUST WORK THAT’S BURNING YOU OUT . . .
Data and experience is showing us that, for many people, burnout is even more than an occupational syndrome.
There is also burnout that is related to relationships.
There is burnout that stems from parenting.
(In fact, a study by Ohio State in early 2022 found that over 60% of working parents were experiencing burnout.)
Burnout also can stem from caregiving, like taking care of an elderly or disabled family member.
Burnout can be caused by running a small business while juggling multiple rolls (an article by Forbes found that 53% of women small business owners were experiencing burnout compared to 40% of men).
So, burnout is not just work. In my experience, burnout in women stems from a combination of all of the factors listed above –—— running a business while also caregiving, parenting, and attending to the relationships you care about.
I’ve said it already and I’ll say it again now . . . burnout is complicated.
WHAT SHOULD I DO, IF I THINK I’M BURNING OUT?
If you’re reading this and thinking, “Oh, crap, if it's so complicated, what do I do!?” here are 3 strategies you can implement today.
#1 Face your fears about slowing down.
When you are burnt out, it's really easy to think that the answer is to do more, or push harder.
But really, all that does is keep you stuck on the hamster wheel that keeps you burnt out.
Instead, you need to get off the wheel, and you absolutely have to figure out strategies to slow down (not just on the weekends, but throughout the week, and throughout your daily life.)
It's not helpful to be on the hamster wheel hardcore Monday through Friday, only to get off the hamster wheel Saturday and Sunday, and then go right back on the hamster wheel.
You need to figure out how to have breaks from the hamster wheel while you're actually running your business. Take a power-nap over lunch. Shut off your cell phone for a few minutes each day. Go outside and take a walk before you start responding to emails.
#2 Reach out to a therapist.
My favorite resources for finding a therapist are Zencare.co or Psychologytoday.com.
A therapist’s goal is to ease your pain.
But, when it comes to burnout, you may find that therapists can only get you so far, because the job of a therapist is to help alleviate your suffering and diagnose you with a mental health struggle, and many therapists may not be comfortable calling you out. (some therapists are, and some aren’t. This is why finding a therapist who is the right fit for you is important).
In fact, research shows up that 60% of the success you experience in therapy is due to having a good relationship with your therapist, so don’t be afraid to ask your therapist for what you need, and if you want specific feedback or alternative perspectives, let them know!
As we already discussed, because burnout is combination of what is within you and also what is happening to you, you may find that not all therapists feel comfortable helping you solve the bigger problems of what is burning you out. If that is the case, you may need to get assertive with your therapist about what you need, seek out a different therapist with an alternative approach, or consider additional options.
#3 Reach out to a Coach or mentor.
If you're really burnt out and you don't know a path forward, coaching or mentoring is another valuable tool.
A good coach or mentor will get to know who you are as a person, observe your patterns, and point out where you are getting in your own way. They also may be more comfortable providing concrete strategies and guidance.
Plus, a coach or mentor is going to be more assertive, more transparent, and more directive, then your therapist may be, as many therapists are trained to hold space rather than confront. (Again, not all, and this is why knowing the therapist and approach that works for you is helpful).
As a therapist, I have seen clients seek mentoring or coaching in addition to therapy, and found that it can be helpful, as long as the coach or mentor is a person you trust, can be transparent with, and your coach/mentor has your best interest in mind.
A coach is there to push (and sometimes when you're burned out, you need someone who's willing to push you, even when you are exhausted), and a mentor is usually there to guide. Both of these approaches can be helpful, when they are offered by someone you trust, and when you have specifically asked for this kind of support.
SUMMARY
Burnout is sneaky + it hurts.
It makes you feel tired, unproductive, and more negative towards work (and life in general). It’s different from daily stress, because it’s chronic. So, waiting for it to pass isn’t the best option. And it’s also different from anxiety + depression, because it’s not just about you and your brain. Burnout is a combination of your own internal vulnerability and what’s happening around you.
If you feel like you’re burnt-out, there are options to break-free. Slow down (Don't be afraid to do it!), and not just on the weekends. Consider therapy to process what’s burning you out and get unbiased support. If you need more concrete direction and accountability, hire a coach or seek out mentorship from a trusted colleague.
Burnout is complicated, but it's not impossible to overcome. You just need really good tools for your toolkit.
If you're interested in working with me, you can submit a contact form here: https://www.ompowermentpsych.com/contact