Burnout: How to recognize it and what to do next

“I’m so burned out…”

The term burnout is often used differently in casual conversation than in clinical settings. We’ve all heard someone share how “burned out” they feel after a busy week and, of course, we know exactly what that friend, colleague or patient is trying to describe. On the other hand we probably also know someone—or are someone—who’s been off work because of clinical burnout.

The concept of burnout is really making the rounds these days. It can be helpful to understand the origins and definition of a term that’s being used to describe a wide range of experiences.

Three components to help you identify burnout

The term burnout was first coined by Herbert Freudenberger in 1975, who defined three components:

Emotional exhaustion - the fatigue that comes from caring too much, for too long.
Depersonalization - the depletion of empathy, caring and compassion.
Decreased sense of accomplishment - an unconquerable sense of futility or feeling that nothing you do makes any difference.

While burnout is not recognized by the World Health Organization (WHO) as a health condition, the concept is considered clinically relevant and is included in the WHO International Classification of Diseases as an occupational phenomenon. It is defined as, “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”

The WHO asserts that burnout refers specifically to work-related situations and should not be used in relation to other areas of life, but others such as Dr. Emily Nagoski, who co-wrote the book Burnout, believe that burnout can, and regularly does apply to those who work in a caregiving capacity, whether that work occurs in a traditional paid workplace, in the home or elsewhere.

The perfect recipe for burnout

Imperialist capitalist patriarchal white supremacy turns out to be the perfect recipe for burnout.

In Burnout, Nagoski makes a case for human giver syndrome, a scenario that affects people who are traditionally groomed for low or no pay caregiving roles. We know that the burden of these roles fall disproportionately on women and racialized people. In an economy that depends on exploited labour, these are people who are both at higher risk of burnout and have reduced access to the support that would help.

When you’re exhausted and trying to make ends meet, it’s very difficult, if not impossible, to mobilize for the change you need.

Three evidence-based ways to mitigate burnout

Three years into a global pandemic, it has never been more important to have a wide and reliable base of support for our mental health. While I believe—with all my heart—that the locus of responsibility should not rest on the individual, I also know how important it is to feel a sense of agency with respect to our own well-being.

Yes, systemic change is needed at a massive level.

No, that change is not happening fast enough for most of us.

We need access to knowledge and tools that can help us build resilience and health at the individual, family and community levels as the giant cogs of systemic change slowly turn.

Some of those tools need to be free or very low cost, and easy to apply on a daily basis.

There is no magic wand to fix this situation, but there are some simple things that help.

1) Completing the stress cycle

Because burnout is due to an overload of stress on the system, it’s important that we regularly complete the stress cycle. Simply put, this means doing something to let our body know that threat (real or perceived) has passed and we are safe. This is relevant even if the stress is going to resume again the following day.

Examples of completing the stress cycle include:

Physical activity
Laughing & crying
Creative practices
Safe touch
Mindfulness & meditation
Breathwork
Rest & sleep

2) Peer support

Peer support can help reduce rates of burnout by normalizing the emotions and experiences associated with it. Connecting with peers who experience similar challenges creates an opportunity to give and receive support and decrease our sense of isolation. Peer support can happen in 1:1 and group settings, and it can range from informal to highly organised. Consider the identities you lead with and check out what peer support opportunities exist in your community or online.

3) Personalized Coaching

While there is a significant amount of crossover between coaching and therapy, coaching is usually offered in a shorter term capacity and often has a more specific goal or skillset that is being addressed. Of course, within the world of coaching there is a tremendous amount of variety (and quality, but that’s a post for another day).

With respect to burnout prevention and mitigation it’s important to seek out a trauma- and nervous system-informed coach who can hold space in a skillful way.

These are not easy times…

We’ve collectively experienced massive challenge and change since the onset of the pandemic and we’ve all had to negotiate a steep learning curve in our own way.

As we settle into our “new normal,” with COVID an ongoing part of our lives, this is a good time to review our strategy for reliable, pragmatic mental health support, knowing that these strategies are imperfect, and always remembering that we’re living in a system that is willing to exploit our labour and our care.

If burnout is part of your experience I encourage you to remind yourself daily:

This is not my fault, I deserve care, I can make moves to help myself.