We have all experienced periods of high stress; for students this can be during exam period, especially if one has the tendency to wait until the last minute to study or write papers, or when we have had to cope with an unexpected, short-lived event, like an emergency dental procedure or having a bad flu while also having many responsibilities to fulfill. We normally cope with these time-limited challenges and then life goes back to “normal”, where we are able to recuperate and experience a period of relative calm until the next challenge arises.
What is more problematic is when we face wave after wave of oncoming challenges or duties without having the time to breathe and/or when a really big wave hit us, and we find it difficult to stay afloat i.e., when we face stressors that are chronic and/or exceed our ability to cope. This can involve having too many responsibilities at work and/or in our professional life, where we feel as though we cannot respond to the demands and expectations, whether they be our own or those of others. An example could be a parent who has children with special needs as well as aging parents to care for, while working full-time in a stressful job where the person feels that they have little agency or receive little recognition, and now is faced with an illness – it may all just feel like “too much”. Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress.
If this is the case for you, contact us for help!
People don’t usually go from fully functional and mentally healthy to being burned out overnight. It often starts by trying to do more, while cutting into the behaviours that take time but help keep us healthy (e.g. making time for sleep, eating healthy food and exercising, taking time to see family and friends, etc.). Not always, but sometimes, behaviours that are unhealthy ways of coping can also develop, like eating more junk food or drinking more alcohol. Again, if all of this is time-limited, like a couple of weeks to meet a special deadline that we are motivated to meet, most of us are ok. The issue is when this goes on for longer, especially if there is no end in sight.
“Burnout” does not exist as an official diagnosis and this is why you are more likely to see “adjustment disorder”, “anxiety”, “depression”, or “mixed anxiety-depression”, or terms related to these (e.g., “depressive symptoms”) in your medical reports, depending on the symptoms you present.
Not always, but for many, burnout starts with an anxious state, where you fear not being able to meet demands and feel happy again, but are still hopeful that it is possible and trying to give 150%; until the hopefulness starts to morph into helplessness, cynicism, and other depressive symptoms, and you can then only give 20%.
These are some of the typical symptoms:
- Physical fatigue: Feeling drained, exhausted, or physically worn out.
- Emotional exhaustion: Feeling emotionally depleted or numb.
- Cynicism and detachment: Loss of enthusiasm or interest in work or activities, feeling detached, not being able to engage.
- Decreased performance: Reduced effectiveness and difficulty concentrating or making decisions.
- Sleep disturbances: Trouble falling or staying asleep.
- Increased irritability or frustration: Even small things can feel overwhelming.
If the symptoms can be attributed to a specific situation that occurred, like a new diagnosis, an important change at work, a divorce, etc., a diagnosis of “adjustment disorder” may be given, as the symptoms reflect a difficulty adjusting to a major change. Of course, the symptoms need to be abnormal enough to warrant a diagnosis in the first place. It is perfectly normal to experience at least some symptoms of anxiety and depression (e.g., sadness, difficulty concentrating, etc.) when going through a divorce, for instance. But although the experience is most often painful or difficult, most people remain functional and adapt. A diagnosis of “adjustment disorder” requires that functioning is significantly impacted.
The same is true for a diagnosis of anxiety or depression (or mixed anxiety-depression) in terms of functioning being impacted. In this case, however, there is no one event that is clearly linked to the onset of the symptoms, and/or their intensity and frequency is greater than that seen in an “adjustment disorder”.
If you believe that you are experiencing burnout, contact us. We are here to help.
Treatment
Often, clients see their medical doctor first, and if they have not, we very strongly encourage that they do. It is important to rule-out any medical issue that may be contributing to the symptoms or receive treatment if there is a medical issue present. It is also a good idea if you want to ask for your doctor’s opinion or guidance regarding taking time off work and/or if medication could help you; or if you are already on sick leave, your insurance may request it.
CBT is strongly recommended for burnout.
In burnout treatment, there often are two separate issues:
One is how to recuperate. You are feeling burned out; we can help you to feel like you are back to being yourself and functioning well.
The other is prevention; figuring out how to not get burned out again. This is relevant especially if you were/are on sick leave. While rest and being away from stressors can play an important role in allowing you to recuperate, what will happen when you go back to work or are faced again with the stressors that contributed to burnout? It is important to work on a plan to help you cope with the challenges that can be anticipated and to build resilience.
If you believe that you are experiencing burnout, contact us. We are here to help.
We encourage you, based on your symptoms, to read on the following topics:
Adjustment Disorder (BOUTON)
Anxiety and Generalized Anxiety Disorder (GAD) (BOUTON)
Depression and Dysthymia (BOUTON)
Low Self-Esteem (BOUTON)
In the case of Burnout, the following strategies in specific are relevant:
Challenging the thoughts that get us into trouble: “I must always complete every task being given to me perfectly and on time“; “I must always be there for those I love, regardless of the need“; “I must always say “yes” to my boss, be liked by all of my colleagues, have all the answers“; comparing oneself to others to see one’s shortcomings (like a full-time working mom comparing how much baking she does to a full-time stay-at-home mom; or comparing how many overtime hours a parent works compared to childless colleagues); etc.
Saying “no” and/or communicating more: It may not be acceptable to say “no” to a task, depending on the work environment and position, but it is always ok to say “What is the priority? I can do this for Monday, but if I do, then another other task will be delayed. Is this ok? If not, what is the solution; can we delegate the other task?”.
Planning ahead and asking for help or assistance: A contributor often seen in burnout is taking everything on one’s shoulders (“no one else will do it if I don’t“, “it needs to be done now” or “I know my partner won’t do it well or won’t do it at all“). One can learn when and how to delegate most effectively, without fear, perfectionism, guilt, low self-esteem, or other issues getting in the way.
This also includes building or strengthening a support network: Nurturing intimate relationships and friendships and not being afraid to open up and ask for help; being part of a community, etc.
Making time to engage in healthy behaviours: Setting aside relatively non-negotiable time for sleep, exercise and activities that we find relaxing (e.g., being in nature, a daily walk, a hot bath, etc.) and/or revitalizing (e.g., spending time with friends, a hobby, etc.).
Building resilience: Positive Psychology, the scientific study of emotional wellbeing, gives us the PERMA model, which describes factors associated with happiness:
Positive Emotions: Trying to create opportunities for positive emotions in our life.
Engagement: Feeling engaged in the moment, like when we do an activity and become unaware of time passing.
Relationships: Having quality relationships that we nurture and that are fulfilling.
Meaning: Finding meaning in the things we do.
Accomplishments: Finding satisfaction in the tasks we complete.
You may not see it as such at the moment, but as difficult and painful as it is, experiencing a burnout is also an opportunity to come out stronger than before, equipped with all the tools for a better life and for resilience that will allow you not only to better cope with challenges, but to thrive and flourish. It forces a reflection on what is important to us and the life that we want to build.
CONTACT US for help.