A Comprehensive Guide to Spotting and Managing Burnout at Work

Experiencing job-related stress over an extended amount of time can cause burnout. Burnout is a condition that presents itself in physical and mental symptoms, such as exhaustion, listlessness and feeling overwhelmed by day-to-day life. If left untreated, the effects of burnout can be serious and lead to significant impairment at work. To prevent or address workplace burnout, it is important to be aware of the factors that can increase your risk of developing it and to use approaches for managing stress and recovery.

What is burnout?

Burnout is a state of mental and physical exhaustion caused by long-term involvement in a stressful work situation. It’s characterized by feelings of exhaustion, a negative attitude towards the job, and decreased performance. In other words, if you’re feeling extremely tired and drained, start to lose enjoyment from your job, and are unable to perform as well as before, it may be an indication of workplace burnout.

The term “burnout” was first made famous by Herbert Freudenberger in his 1974 book, Burnout: The High Cost of High Achievement. Freudenberger defined this psychological state as the result of excessive effort gone unrewarded, leading to a lack of motivation and enthusiasm for any kind of activity.

This condition is made up of three main symptoms:

lack of motivation
reduced pleasure in one’s job
a decreased sense of accomplishment.

If any or all of these start to appear, it may be an indication someone has burnout.

3 Classifications of Burnout at Work

Overload Burnout

Experiencing burnout from overload at work can be a very overwhelming and discouraging feeling. It often occurs when we push ourselves too hard in pursuit of success, financial security, or recognition, and eventually the sheer amount of work and stress become too much to handle.

Under-challenged burnout

Burnout can affect any worker and is not necessarily related just to having too much on their plate. It may be caused by a lack of enthusiasm due to inadequate stimulation or interest in the job at hand. People need to feel challenged and engaged in order to stay satisfied in their careers; when they lose their passion for it, burnout takes hold and leads to decreased productivity.

Neglect burnout

Burnout at work occurs when individuals do not feel like their efforts are having a meaningful effect, or if workloads become unmanageable. It is all too easy for employees to become overwhelmed, exhausted and ultimately disengaged as a result of workloads that are too complex or demanding. Identifying and tackling the root causes of burnout can be crucial for workplace success.

12 Stages of Burnout

As first outlined by psychologists Herbert Freudenberger and Gail North, there are 12 distinct stages that can point to burnout in employees ranging from physical exhaustion, to feelings of dissatisfaction and decreased productivity.

Stage 1: The Compulsion to Prove Oneself

Compulsive overachievers are prone to experiencing burnout in the workplace due to their difficulty in setting boundaries and saying “no”. When faced with a demanding boss, they may overextend themselves in order to prove their worth and value, without considering the impact on their mental health. As a result, they may end up feeling stressed, overwhelmed, and exhausted – exhibiting the major signs of work-related burnout.

Stage 2: Working Harder

Burnout at work has become an increasingly common phenomenon. It is characterized by chronic stress, exhaustion and an inability to “switch off” from work. Those who suffer from burnout typically put in extra hours, avoid taking vacations, and are always available to answer emails – even on weekends. Studies have revealed, though, that it is not productive: productivity drops when individuals exceed 50 hours of work a week.

Stage 3: Neglecting Needs

Joking aside, medical students and professionals alike are prone to burnout if they don’t pay attention to their most basic needs. Those suffering from burnout may not get enough sleep, may have limited or poor access to nutritious meals, may lack time for physical or leisure activities and could benefit from increased social interaction. Ignoring these essential needs can eventually lead to burnout.

Stage 4: Displacement of Conflicts

Displacement of conflicts is a way to deal with stress or anxiety where an individual transfers their anger or frustration from the source of their discomfort or distress to a place or person where they’re more likely to find acceptance. This form of behavior can cause people to avoid confronting their problems, instead distracting themselves with other activities and feeling threatened, panicky, or jittery in the process.

Stage 5: Revision of Values

Revision of values is the process of changing one’s own personal rules and beliefs to prioritize work above all else. This may entail devaluing family, friends, and leisure activities in favor of a career. It involves an internal struggle as people seek to balance their professional aspirations with their relationships and interests.

Stage 6: Denial of Emerging Problems

Denial of emerging problems may manifest in a person’s behavior when they become increasingly dismissive and hostile towards the people around them. The individual tends to view any difficulty as stemming from work and time is always viewed as scarce. They will often make blanket judgements about partners, interpreting them as lazy, difficult or lacking discipline.

Stage 7: Withdrawal

Withdrawal often accompanies a socially isolating experience or behavior, either voluntarily or out of necessity. People feel the need to escape and may resort to activities such as substance use, excessive internet use, and avoiding social contact in order to cope with feelings of loneliness and discomfort.

Stage 8: Odd Behavioral Changes

When a person is experiencing burnout at work, it can take a large mental and emotional toll, often resulting in noticeable changes in behavior. These signs can be obvious to friends and family and may include avoiding social activities, feelings of sadness or apathy, lack of motivation for daily tasks or hobbies, and general exhaustion.

Stage 9: Depersonalization

Burnout at work can lead to feelings of detachment, where you feel as though neither yourself nor others are valuable, and you are unable or unwilling to acknowledge or meet either your own needs or those of others.

Stage 10: Inner Emptiness

Burnout is an often-overlooked condition marked by a sense of inner emptiness, followed by feelings of apathy and hopelessness. People experiencing burnout may also try to numb their pain by overindulging in activities like eating, drinking alcohol, or drugs as a way to fill this void.

Stage 11: Depression

Depression is the stage that comes before full-blown burnout. People who are struggling with depression may feel lost and confused, exhausted, pessimistic about the future, and have a lack of motivation for things that would normally excite them.

Stage 12: Burnout Syndrome

Burnout at work can lead to serious mental and physical collapse. If you or someone you know is experiencing burnout, it’s important to get medical help right away. Symptoms of full burnout syndrome can be severe and lead to major health complications if left unchecked.

The Easy-to-Ignore Early Signs of Burnout at Work

Burnout is not something that happens overnight. It is a gradual process that, if left untreated, can lead to exhaustion, lack of motivation, and decreased work performance. Spotting the symptoms early on is key to effectively managing burnout.

“Feelings of energy depletion or exhaustion”

Extreme tiredness even after getting adequate rest
Difficulty winding down or feeling wired all the time
Changes in sleeping patterns
Body aches and pains
Getting sick often
Skipping meals or eating only small amounts of food
Apathy and a lack of enthusiasm in everyday activities

“Increased mental distance from one’s job”

Procrastination
Apathy
Irritation
Difficulty concentrating
Impaired memory recall and following through on tasks
Cynicism
Other negative behaviors such as arriving late or leaving work early.

“Reduced professional efficacy”

Avoidance of communication with colleagues
Procrastination on essential work tasks
Disinterest in self-improvement initiatives
Preoccupation with side projects while on the clock
Feeling lost or out of place during team gatherings.

10 Diagnostic Questions to Identify Burnout at Work

Burnout walks hand in hand with stressful times at work and disillusionment. It can be hard for one to recognize it unless asked the right questions.

To determine whether or not you may be experiencing burnout, ask yourself the following questions:

Are you having more bad days than good at work?
Are you feeling low or irritable at the end of the weekend?
Are there physical signs of stress such as stomach aches or back/neck pains?
Do you have more headaches than usual?
Have your sleeping patterns changed (either getting significantly more or less sleep than usual)?
Do you find it difficult to concentrate at work or comprehend what is expected of you?
Are you only able to work effectively under pressure or in the waning moments of a project?
Do you experience avoiding work, conversations with coworkers, or manager check-ins?
Do you frequently have fantasies about quitting or losing your job?
When you’re not at work, are you too worn out to do anything enjoyable or interesting?

If you responded yes to most of these questions then it is possible that you are beginning to experience job burnout. To be sure, taking a self-assessment test is recommended.

3 tests to diagnose burnout

Maslach Burnout Inventory (MBI)

The Maslach Burnout Inventory (MBI) is a comprehensive diagnostic test developed by Dr. Christina Maslach and her research team to assess workplace burnout. With versions tailored to students, educators, and medical personnel, this much-used test helps individuals identify symptoms associated with burnout in a realistic way.

Job Diagnostic Scale (JDS)

The Job Diagnostic Scale (JDS) is a tool for assessing the nature of tasks completed at work and can help diagnose burnout in the workplace. By analyzing responses to certain questions, one can ascertain levels of job performance, satisfaction and motivation. If any of these factors are lacking, it could indicate an early warning sign of possible burnout.

Utrecht Work Engagement Scale (UWES)

The UWES is a popular self-reporting assessment used to identify levels of engagement, satisfaction, and potential burnout in the workplace. This scale works by breaking engagement into three categories – vigor, dedication, and absorption – and through its results can give an individual or company a better understanding of what’s needed to increase productivity and morale. Additionally, UWES provides a special version tailored for students.

What are the risk factors and causes of burnout at work?

Burnout is the result of long-term stress and frustration in the workplace. According to Dr. Christina Maslach, an expert on burnout, there are six organizational factors that can contribute to burnout: workload, control, reward, community, fairness, and values. These risk factors may affect each individual differently depending on how they view and perceive them. Even a less-demanding job or one that someone is passionate about can lead to burnout if these risk factors go unaddressed.

Workload

Overwhelming workloads can cause burnout, which is mental and emotional exhaustion. This feeling may be caused by having too much responsibility and not enough resources or support to meet the goals it entails. Additionally, people who tend to isolate themselves, strive for perfectionism or put others’ needs before their own may find it difficult to manage a high workload.

Control

Burnout can occur when individuals feel like they have little to no control or influence over their work. This could be a lack of ability to direct the type of work they complete, or even not feeling empowered to set and maintain boundaries – saying no to requests in order keep up with tasks. Therefore, having a certain amount of freedom to own ones work is an important factor in preventing burnout.

Reward

Rewards are helpful for keeping employees motivated, but without balancing those with opportunity and other forms of healthy motivation, burnout can become a reality. In order to keep productivity sustainable and produce high-quality results, it’s important to invest in your people so they can stay at their best. Bonuses and promotions are great gestures of appreciation, but access to meaningful growth opportunities, new challenges, visibility within the company and positive reinforcement are just as great supplements!

Community

According to Dr. Jacinta Jimenez’s book The Burnout Fix, having a supportive and safe community can help protect against burnout. A ‘psychologically safe environment’ allows employees to contribute without worrying about repercussions, and builds connections between colleagues. This type of environment reduces the pressure associated with burnout, allowing you to be more authentic and bringing your best self to work.

Fairness

Burnout caused by unfairness in the workplace can be especially hard on employees who don’t feel they have a support system to turn to. Unfair leadership practices such as playing favorites, lack of clear expectations, and inconsistent rewards and punishments can lead to feelings of resentment and frustration which can eventually lead to burnout. It is important for employers and co-workers alike to foster an environment of fairness in order to prevent this from happening.

Values

When one’s work does not fit with their core values, it can lead to burnout. This discrepancy can exist on an individual level, such as feeling unable to be truthful with colleagues or needing to lower standards in order to meet unreasonable financial goals. Other times, a conflict of values may cause one to reject a company’s mission statement entirely. Research presented by Jane Jackson, coach and author of Navigating Career Crossroads references conflicts of values as the primary cause for people leaving their jobs.

Causes of burnout

Burnout is a serious condition that can be caused by many different factors. It typically occurs when one’s work environment becomes too strenuous to handle, compounded by factors such as lifestyle stress or personality traits. However, if any of the six risk factors mentioned are present along with personal values and circumstances, the chances for burnout are much higher.

Personality Traits

Perfectionism or Type A personality
Extreme competitiveness
Difficulty in asking for support
Difficulty in managing and prioritizing workloads
Defining one’s self-worth by their job

Lifestyle Factors

Sudden illness of oneself or a loved one
Serving as a primary caretaker for a family member
Working two or more jobs
Lack of time or involvement in activities outside of work and balancing work with another major life change such as moving, adding someone to the family or going back to school

10 self-care strategies to treat and handle burnout at work

Burnout doesn’t have to be a lifelong sentence. A proactive and holistic approach is key to preventing and managing burnout while at work. Instead of packing up and leaving, you can start forming practices that will reduce your chances of having bad days due to burnout. Here are some ideas on how to address the challenging energy-draining state of burnout without quitting your job:

Pay attention to your feelings

Burnout at work can be managed and treated on an emotional level by becoming more self-aware of how we are feeling. Taking the time to identify and acknowledge emotions such as resentment, frustration, and disillusionment, as they come up, can help reduce the chances of burnout occurring.

Examine your boundaries

Deal with burnout at work by making sure that you have control of your workload and setting healthy boundaries. By being aware of your commitments and the amount of time, energy and resources they require, you can better manage your to-do list and prevent too much on your plate from adding up to feeling exhausted or overwhelmed.

Cultivate interests outside of work

Burnout at work is a serious problem that can negatively impact your quality of life, both inside and outside of the workplace. To treat burnout, it is important to take care of yourself and focus on maintaining balance in your life. Adopting healthy habits such as regular exercise, good sleep hygiene and even just taking some time off from work can help you cope with the stress of burnout and restore energy levels. Adding positive outlets like hobbies or social activities to help achieve work-life balance may also be helpful for those feeling burnt out.

Build relationships with colleagues

One of the important steps to prevent or address burnout in the workplace is to foster community and connection. By developing close relationships with co-workers, you can create a much-needed sense of belonging as well as access to helpful resources. In addition, having a strong support system at work makes it easier to reach out for help when needed.

Keep work at work

Making changes to your daily routine and setting boundaries may help you reduce feelings of burnout. Establishing and sticking to a schedule that prioritizes your personal life is a great start, as it can bring back balance in your life. You can enforce this separation between work and home by closing the door to your office at the end of the day, or removing work emails from personal devices.

Look for a quick win

Take a step back and focus on regaining your sense of power and self-efficacy. One way to do this is by setting achievable goals outside of the workplace, such as reading a book or participating in a workshop. Taking on tasks that are manageable, but still capable of providing you with a sense of accomplishment, can help improve your outlook at work and provide some essential stress relief.

Share your concerns with a manager

Start focusing on a supportive environment and culture within your organization. Leaders need to recognize and address signs of burnout among their team members, ensure resources are in place to prevent burnout and offer support when needed. Creating an open, collaborative workplace can also help reduce stress and cultivate job satisfaction.

Take care of your physical health

Taking care of your physical health is an essential part of burnout prevention. Make sure you make time for basic needs like food, water, exercise and socialization. If you find yourself working long hours, use a tracker to ensure that you are getting enough sleep. And don’t forget to listen to your body – if you need a break or time out then take the necessary steps to do so.

Practice mindfulness

Practicing mindfulness can be a great way to avoid burnout and check in with yourself. It can be as simple as setting a reminder on your phone and taking a few moments to breathe or ask yourself “what do I need right now?”. Taking an intentional break to reconnect with what you truly need, even if it’s just for a few minutes, can make all the difference in preventing burnout.

Ask for help

If you are feeling overwhelmed, don’t suffer in silence. Ask for help to prevent burnout! Talk to your family members, coaches, co-workers and other support people about how you’re feeling and what kind of help you need. Even if you don’t think anyone will be able to offer much, it’s possible that they can provide more support than you realize. Take the first step today and reach out for help!

Conclusion

Burning out at work can affect your personal and home life negatively. This phenomenon should not be underestimated, as it can be serious and crippling. Don’t forget – you have the power to take action to help yourself with burnout. By taking responsibility for the factors that lead to burnout, such as making your wellness a priority, understanding your part in it, and getting help when needed, can go a long way towards improving your situation. Everyone deserves to show up at their best – it’s important that you prioritize your well-being.

Job burnout has become a serious issue among today’s workforce. It can lead to decreased productivity and even serious health consequences, both mental and physical. As HR professionals, it’s important to understand what causes job burnout and find ways to manage it. Companies should work to create supportive work environments that promote a healthy work-life balance, as well as offering wellness programs which help reduce the risk of burnout.