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There are times when work that was once enjoyable begins to seem too demanding and overwhelming. The reason may befatigue, a difficult time in life or at work, or changes in ourselves signalling the need for new challenges. What exactly is occupational burnout and how to recognise it?
What is occupational burnout?
It is worth understanding what occupational burnout is, as it requires specific interventions. If proper helpis not received, the worse mood can intensify and eventually lead to depression.
The American Psychological Association defines the condition of occupational burnout as fatigue on a mental, emotional or physical level, followed by a decline in motivation and productivity. This happens when we work at full capacity, to the point where prolonged stress and intense exertion deplete our resources. The reasons for this condition can be external, such as a lack of recognition in the work environment, or internal, related to unsupportive beliefs and personality traits that promote the onset of burnout.
Symptoms of occupational burnout
In termsof the risk of burnout, the following factors are worth noting:
1. Emotional exhaustion
Emotional exhaustion manifests itself in unwillingness to work, a sense of helplessness, emptiness, sadness, anger, embitterment and even apathy. The condition is often associated with chronicphysical fatigue, as well as cognitive fatigue (trouble remembering andfocusing, problems with logical thinking, planning responsibilities or anticipating the consequences of professional actions). Importantly, the feeling of exhaustion does not go away even after rest. People affected by occupational burnout may feel overwhelmed, irritable or have a sense of detachment from reality. According to a study by Maslach and Leiter, emotional exhaustion is the primary dimension of occupational burnout and is often its first signal.
2. Cynicism and withdrawal
The second key symptom is growing cynicism, malice or emotional distancing from work and social relationships.Those affected by burnout may feel alienated from their responsibilities and question the value of their efforts, and fail to engage in building proper, healthy relationships with others. This “detachment” often starts with mild frustration and develops into apathy, avoidance or aggressive behaviour.
3. Reduced sense of efficacy and fulfillment
Occupational burnout is also associatedwith a reduced sense of self-efficacy and a belief in one’s own incompetence. People with this condition may have difficulty completing tasks at work or may doubt the value of their contribution. Over time, a growing sense of unfulfillment can cause them to give up on further efforts.
Perfectionism and occupational burnout
Occupational burnout most often affects people who were previously heavily involved in their work. This situation can apply to employees who see their careers as a mission to be fulfilled – these are teachers and doctors, for example. However, studies show that burnout canaffect representatives of any profession.
This is because our own personality traitsor tendencies we exhibit play an important role in predisposing us to burnout.One of them is excessive perfectionism. Employees with this trait set their standards too high and react with self-criticism when they fail to meet expectations. This pattern can lead to chronic stress, emotional exhaustion, and ultimately, burnout. The process usually proceeds as follows:
- Unrealistic expectations
Perfectionists often set goals that can be difficult or impossible to achieve. Such behaviour is caused by a desire to avoid failure, a search for external validation of one’s worth, or a high needfor control. This creates conditions for feeling constant pressure.
2. Excessive commitment
Perfectionists often take on too many professional responsibilities, driven by the belief that refusing to perform them would be tantamount to failure. Over time, this leads to excessive workload, reduced efficiency and a sense of being “trapped”.
3. Too much effort and ruminations
To cope with a high-raised bar, perfectionists overwork themselves and neglect rest. At the same time, even minor setbacks can cause them to ruminate – which involves excessive and unconstructive recollection of mistakes made or sensing disaster in the professional field, which further depletes energy.
4. Declining satisfaction
Despite their efforts, perfectionists rarely feel satisfied with the results of their work. The belief that they are never good enough makes them try even harder, at the expense of their emotional and physical health. Over time, this leads to a decline in productivity and growing frustration.
5. The occupational burnout stage
As exhaustion, cynicism and feelings of ineffectiveness build up, perfectionists enter full-blown occupational burnout. At this stage, they may become disconnected from their work, experience strong emotional swings and health problems.
How to deal with occupational burnout?
If you notice symptoms of occupational burnout in yourself, it is crucial to take care of your health as soon aspossible. There are a couple of ways to do that:
1. Seeking professional help
It is worth considering consultation witha psychologist, because the specialist will help us accurately diagnose the problem. This is important because occupational burnout can easily be mistaken for depression or other disorders that require appropriate treatment. Professional therapy, such as cognitive behavioural therapy (CBT), can help us challenge unsupportive beliefs and develop healthier coping mechanisms to deal with the challenges of everyday life.
2. Realising the problem
The first step to recovery is to realise(preferably with the help of a specialist) and accept that you are experiencing occupational burnout. Suppressing one’s feelings or denying them can onlyexacerbate symptoms. What is more, untreated burnout often leads to depression, so it is important not to underestimate it.
3. Getting social support
A very important part of recovery is contact with trusted friends, family or co-workers. Social relationships act asa buffer against stress and help us feel understood.
4. Reassessing goals and priorities
The key is to align one’s expectations with one’s real capabilities and possibly forgo tasks or commitments that are not necessary. It is worth focusing only on what is truly in line with our values and long-term goals.
5. Ensuring leisure time
If possible, it is worth taking a break from work in order to recover. Studies show that even a short holiday can reduce stress levels and improve emotional well-being. However, it is important to remember that a break from work alone, without taking concrete steps to change one’s approach to professional responsibilities, will not solve the problem of burnout.
6. Stress reduction techniques
Practices such as mindfulness meditation, yoga or breathing exercises can lower cortisol levels and improve emotional regulation. While these are effective even for those already experiencing burnout, they should not be the only strategy – they are best combined with the other steps listed above.
Nowadays, it is useful to develop the ability to observe one’s own emotions and learn from them. Vigilant reactions and a caring response to one’s own discomfort allow one to notice growing problems and avoid their escalation. Such self-observation can also help identify the point at which our organisation’s values become at odds with our personal beliefs. This is particularly important because internal conflict can also lead to occupational burnout.
References:
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