Have you been on vacation and still feel tired? Do you feel resentment towards your professional work that you thought you once enjoyed? You feel like you’re taking care of yourself, but increasingly you don’t have the energy and resources for other areas that are important to you, e.g. hobbies, social gatherings. Eventually, the only entertainment you have the energy for is a series on the Internet. You may be suffering from burnout syndrome. Find out if this problem, applies to you. Learn more about the symptoms of occupational burnout, learn about effective treatment methods.
Professional burnout syndrome and today’s world
Professional burnout is a serious social problem.Studies show that the problem of professional burnout affects between 5% and up to 30% of workers, depending on the industry and region. In some professions, such as health care or social assistance, the percentage can be even higher.
Modern life imposes on us an extremely fast pace of activity in every aspect of our reality. We live under constant pressure, trying to adapt to it, to acquire the competencies and skills required of us. We have to deal with difficult and escalating issues to deal with. We now work long hours, every day, sacrificing our time for projects, overtime and backlogged emails. We are constantly training, focusing on development because it is supposed to bring measurable results. Superiors demand a lot from us, for the company’s profits and often their jobs depend on it. There is constant pressure on employees, by employers. Despite the fact that employees often sacrifice their leisure time or family life to their work.
The pressure, the constant giving of one’s best, in the short run, can bring positive results. However, if one works in this way for a long time, one can quickly begin to feel the chronic effects of such a lifestyle. This is because people in such situations complain of occupational burnout syndrome, stop feeling motivated and gradually build resentment towards their work and daily affairs. This syndrome affects people, of all ages, regardless of what professional area they specialize in. Particularly susceptible to occupational burnout affects people in large cities, where working beyond their means has become the norm.
The problem of occupational burnout – definition
What is the definition of occupational burnout? The concept of occupational burnout is defined as a state in which an employee is exhausted and dissatisfied with his work. Christina Maslach is also responsible for formulating one of the definitions. She works in social psychology, and it was she who created one of the most widely used definitions of burnout and detailed the stages and characteristic symptoms associated with the syndrome. She concluded that it is a kind of emotional exhaustion, associated with a reduced sense of personal achievement and a reduced sense of contact with reality. She also developed a three-dimensional theory of burnout. However, the WHO has still not recognized it as a separate disease entity (no separate category in the International Classification of Diseases). A term that is used interchangeably is reaction to chronic occupational stress.
Occupational burnout is the point at which work ceases to provide satisfaction, and it begins to bore and overwhelm. People who work with people on a daily basis, for example, those in the medical profession, nurses, teachers, are particularly vulnerable to its occurrence. This is due to the fact that daily contact with many people, often behaving in a difficult, problematic, sometimes demanding manner. Also, professionals involved in helping others – for example, social workers – can be affected by this kind of psychological problem. Other people who encounter inappropriate behavior from others at work, such as their boss or team, or who work too long and too hard, are also exposed to this type of difficulty. Lack of control over one’s work can also prove to be one of the causes of job burnout.
Occupational burnout in the ICD 11 classification
Occupational burnout is defined in the ICD-11 as follows:
“Burnout is a syndrome conceived as the result of prolonged stress in the workplace that has not been dealt with effectively. It is characterized by three dimensions:
- a feeling of mental and physical exhaustion or loss of energy;
- an increase in mental distance from the job or feelings of negativism or cynicism related to the job; and
- reduced professional effectiveness.
Occupational burnout refers specifically to phenomena occurring in an occupational context and should not be used to describe experiences in other areas of life.” Occupational burnout is also included in ICD-10, under the same category as in ICD-11, but the definition is now more specific.
Causes of occupational burnout. Individuals at risk for occupational burnout
There can be many causes of occupational burnout, such as excessive workloads, lack of professional development opportunities, poor workplace relations or lack of satisfaction with one’s job. All of these factors can lead to stress and frustration, resulting in serious mental and physical problems
If a person, on top of all this, sets overly ambitious, unrealistic goals for himself at work, it can quickly become apparent that he too is at risk of well-being problems. This is because she will not be able to achieve them, which can result in discouragement and lack of motivation, while performing her professional duties. Exaggerated focus on work, lack of balance between it and private life, also causes the development of many problems.
Thus, it can be concluded that there are high-risk professions that are more likely to experience the onset of occupational burnout, but in fact it can affect anyone, at any time.
Burnout is also associated with excessive and toxic perfectionism. This phenomenon is relatively easy to confuse with ambition, but it brings with it many more negative symptoms. If a given employee tries to do everything in a perfect and perfectionist way, sooner or later he will experience frustration. This is because not everything will be successful for him. Failures are a natural part of the work or creative process, but the perfectionist does not realize this and wants to avoid them at all costs. Perfectionism, can often be a significant component of burnout syndrome. However, if he fails – and this is practically certain – he will make a mistake and begin to become discouraged at work. This can be joined by a fear of being judged, which paralyzes such a person and makes him discouraged about the work he is doing. It is then combined with fear, tension and stress. Negative evaluation of work in such cases demotivates the person to move on, instead of encouraging him to correct his mistakes and develop a given skill based on the comment received.
Corporate job burnout is also a common occurrence these days. Sometimes such cases are already talked about like an epidemic. It is influenced by unfavorable conditions in the workplace, numerous overtime hours, low salaries and general overwork. Constant pressure and increasing demands on the employee also do not improve this uninteresting situation. This is because corporations tend to overexploit the employee, and those who are discouraged and exhausted are sometimes simply replaced by someone new. This promotes, therefore, the constant turnover of staff and the hiring of new employees, who after time also become discouraged and frustrated.
Symptoms of job burnout – stress and aversion to work
What are the symptoms of job burnout? First and foremost, you should always pay close attention to your level of commitment to and satisfaction with your job. Perceived stress in the workplace is also important, as an increase in stress can be one of the reasons for the onset of occupational burnout syndrome. The appearance of greater pressure, constant demands and the inability to relieve tension are among the reasons through which the first signs of occupational burnout appear. This can include a lack of motivation to continue with one’s work, a sense of meaninglessness while engaging in one’s work, as well as tremendous emotional exhaustion that translates into resentment toward one‘s work, one’ s job duties, one’s workplace or even other people there. Most acute is the loss of motivation to do things. Through it, it is difficult to get down to doing one’s own work duties, which could contribute to the employee’s betterment. As a result, he plunges into more problems and neglects his assigned tasks. This in turn increases the tension and pressure he feels in the work environment. This then worsens the employee’s mental state and contributes to the development of job burnout.
Occupational burnout is also somatic symptoms (which are psychosomatic in nature), which can realistically affect the decline in the standard of living of the person suffering from them. The body’s reaction can manifest itself in headaches, abdominal or back pain. In addition, there are often problems with concentration, as well as sleep disorders. The latter also affect the working person’s mood and make her constantly tired. However, she is unable to relax and rest, as work consumes all her thoughts. The inability to rest, the constant fatigue negatively affects the professional duties performed. This, in turn, often leads to further frustration, a sense of helplessness, and thus affects low self-esteem. Lack of energy can lead to yet other problems, such as changes in eating habits. Sufferers sometimes stop eating, which in turn translates into weight loss, or the opposite – they start to take care of stress.
Phases of job burnout
This type of problem is not a sudden phenomenon, it can be considered more of a process that goes through phases of development. Christina Maslach detailed the three stages that characterize this syndrome. She stated that it is these three components that are part of occupational burnout. According to Maslach, the first symptom of occupational burnout concerns emotional and physical exhaustion. It is accompanied by a sense of emptiness, losing a sense of meaning, experiencing helplessness. The person suffering through it loses strength, which disappears under the demands of the environment. Perceived fatigue, overload, irritability can have both mental and physical causes. Mental exhaustion intensifies all mental health problems. Work becomes too taxing for the person.
The second stage involves a sense of detachment from reality. This is a state of peculiar unrealness, soullessness, separation of the personality from the body. This stage is also associated with the emergence of cynicism and a cynical attitude toward others. At this stage of professional burnout, we begin to distance ourselves from others, such as those we care for professionally. It is definitely evident then that we become less committed to our work, becoming reluctant or even indifferent to it.
The third stage, which occurs in the case of professional burnout, is a lowering of one’s own evaluation of achievements, work life slowly ceases to have any meaning. We begin to feel that we are not successful and that we are not competent enough to perform our duties. We question our previous successes, negatively evaluate our own abilities and feel that we should not carry out the tasks entrusted to us.
Tests, questionnaire of professional discharge – professional diagnosis
Here is an overview of the most commonly used diagnostic tests in the assessment of professional burnout:
- Maslach Burnout Inventory (MBI) – burnout take the test
- The most popular and comprehensive questionnaire for assessing job burnout.
- Examines 3 key dimensions of burnout: emotional exhaustion, depersonalization and a reduced sense of personal accomplishment.
- Versions available for various professional groups: MBI-Human Services Survey, MBI-Educators Survey, MBI-General Survey.
- Oldenburg Burnout Inventory (OLBI)
- An alternative tool to the MBI, designed to minimize the effect of socially desirable responses.
- Assesses burnout based on two dimensions: exhaustion and engagement.
- Can be used with a variety of professional groups.
- Copenhagen Burnout Inventory (CBI)
- Examines 3 areas of burnout: personal burnout, work-related burnout and customer-related burnout.
- More oriented toward emotional aspects than the MBI.
- Preferred for research and evaluation of prevention programs.
- Shirom-Melamed Burnout Measure (SMBM)
- Assesses burnout based on 3 components: physical exhaustion, emotional exhaustion, and cognitive exhaustion.
- Short and simple form, easy to use.
- Often used in clinical studies.
- Areas of Worklife Survey (AWS)
- Examines 6 areas related to burnout: workload, control, rewards, community, equity, values.
- Identifies specific sources of stress and burnout in a given work environment.
- Helps design interventions to target specific problems.
The selection of an appropriate diagnostic tool depends on the specifics of the organization and the goals of the burnout assessment being conducted. It is worth using in combination with other methods, such as interviewing and observation.
Diagnosis of professional burnout – a case study of Anna
Anna, 35, has been working as an HR specialist at a large corporation for 8 years. For about 6 months, her superiors and co-workers have been observing disturbing changes in her behavior and a decline in her work efficiency.
During the diagnostic interview, Anna admits that she has been feeling increasingly tired and discouraged from performing her professional duties. She describes that she has trouble concentrating, indifference, often feels irritable and irritable, and even has difficulty establishing relationships with co-workers. She experiences psychosomatic symptoms, complaining of headaches, insomnia and lack of energy, even after a weekend’s rest.
An analysis of the symptoms indicates that Anna is at high risk for occupational burnout syndrome. She exhibits key symptoms of this ailment, such as:
- physical and emotional exhaustion
- cynicism and a negative attitude toward work
- reduced efficiency and quality of tasks performed
- mental health problems
In addition, the interview shows that Anna has recently experienced an increased workload with a lack of support from her superiors and limited opportunities for recovery. These are significant risk factors for burnout.
Effects of occupational burnout
Professional burnout is a situation that carries many negative consequences and can take a toll on our health. First of all, it is discouragement and a negative perception of our duties. It is also a lack of motivation to work. However, it can also translate into contacts with the immediate environment. A burned-out person sometimes begins to relate negatively to his colleagues, and it also happens that he unwinds his work problems at home. A burned-out person can easily succumb to emotions, get angry quickly and lose patience. It becomes increasingly difficult to fulfill one’s duties, which can turn into neglecting them. Indeed, a lack of motivation to work is not conducive to completing tasks quickly and efficiently. A decrease in the quality of work performed, in turn, can translate into the operation of the entire company.
The result of burnout can be an employee’s demotion in the workplace, his or her decline in the hierarchy or, finally, the loss of a job due to unsatisfactory performance. Consequently, it can also contribute to the development of other problems, such as neurosis or addictions, which is why it is so dangerous. It also increases the risk of other diseases, such as those related to the heart or immune system. This is because people who are burned out are prone to stress, and this contributes to the onset of coronary heart disease, among other things. There are also problems with the spine, migraine or digestion, while the brain itself is less well oxygenated by all this and therefore functions less well. There can be effects far more serious than just an unwillingness to work. This is because it sometimes reduces satisfaction with one’s private life as well and affects one’s overall health. Sometimes it is also combined with life burnout. This is because it is a state in which a person feels physically, mentally and emotionally exhausted, and it is caused by prolonged, repeated stress. There is also talk of boredom with life and depressive states that appear in such situations. Depressive states, are associated with loss of self-confidence, more frequent isolation from colleagues, there is a constant state of fatigue.
Professional burnout vs. fatigue
Professional burnout and fatigue are two separate but related phenomena.
Professional burnout:
- This is a state of physical, emotional and mental exhaustion caused by prolonged and excessive stress at work.
- It manifests as lack of motivation, cynicism, feelings of helplessness and apathy.
- It results from chronic exposure to demands and an imbalance between workload and job satisfaction.
- It leads to reduced efficiency and commitment to work.
Fatigue:
- This is a temporary state of decreased energy and physical or mental capacity.
- It can be caused by excessive activity, lack of rest or sleep.
- It subsides after adequate rest and recuperation.
- It does not have as serious consequences as occupational burnout.
Key difference:
- Fatigue is temporary, while occupational burnout is a chronic state of exhaustion.
- Fatigue can be easily reduced through recovery, while occupational burnout requires comprehensive and long-term intervention.
Occupational burnout and depression
A common problem that co-occurs with burnout is depression. Symptoms of burnout overlap with depression-depression, lack of motivation or lack of commitment, chronic fatigue, physical and mental exhaustion, impaired daily functioning, neglect of duties and private life. They also have similar causes, which are stress, peer pressure, unsatisfactory pay and lack of appreciation of competence, as well as situations such as bullying or intimidation from other co-workers or superiors. Then there is general discouragement, a sense of burnout, avoidance of duties and superiors or neglect of work-related tasks. If a person suffering from such symptoms does not start seeking help, they can be exacerbated. Therefore, if you observe symptoms of professional burnout or depression in yourself, it is best to go to a specialist.If you experience symptoms of depression, it is worth consulting a psychologist or psychotherapist.
What is the treatment of occupational burnout?
However, what to do when professional burnout has already appeared? After recognizing the first symptoms in yourself, it is best to go for consultation with a specialist as soon as possible. If he confirms the diagnosis of occupational burnout, he should work with the sufferer to develop a plan for further action. The psychologist will also recognize whether the person is also struggling with depression or other stress-induced disorders. Often a good solution is a sick leave, a break from work for a while. This type of leave, known as L4, is always issued by a psychiatrist. Cognitive-behavioral therapy, which is a proven treatment method, may be necessary. During its course, the employee solves his work and private life problems, skills are developed, related to coping with stress which translates into his return to well-being and better mental condition. Sometimes it may be necessary to change jobs if there is bullying at the current one, for example. Then part of the treatment is to be in a healthy work environment that does not cause the person long-term, severe stress.
How to deal with occupational burnout ?
Here are some effective ways to deal with occupational burnout:
- Healthy lifestyle. Take care of regular sleep, healthy eating and physical activity. This is the basis for maintaining good mental and physical condition.
- Breaks and vacations. Take regular short breaks from work and longer vacations. This will allow you to gain new strength.
- Time management. Learn to plan your duties effectively and set priorities. Avoid excessive workload.
- Social support. Build positive relationships with co-workers. Don’t isolate yourself, share your problems and ask for help when you need it.
- Personal development. Invest in training and courses that will help you gain new skills and perspectives. This can refresh your passion for your work.
- Hobbies and passions. Find time for activities that you enjoy and allow you to de-stress outside of work.
Prevention. How to prevent burnout?
When it comes to occupational burnout, prevention is also important so that you can avoid the onset of symptoms associated with it. Preventing occupational burnout is a key issue. The best way to prevent burnout is to change your lifestyle, which involves setting some specific rules towards your professional life. It is important to define your values and get in touch with your needs. Above all, you should avoid setting exorbitant goals and ambitiously striving to meet them at all costs. Perfectionism also contributes to professional burnout. It is advisable to adopt an attitude according to which one performs duties to the best of one’s ability, but with respect for one’s health, capabilities and time. Each of us should try to build realistic expectations, with regard to the results of our work, and accept that we will not always succeed in fulfilling perfectly. Sometimes it will be necessary to set boundaries and communicate that it is too much for us, or delegate tasks to co-workers. We should also be aware of what tools they need to do their job properly and let their superiors know.
It is also important to separate work time from private life. The latter is essential for rest and recuperation, while a lot of overtime disrupts this order and introduces a perpetual sense of pressure and fatigue.
Another part of burnout prevention is awareness regarding one’s own skills and competencies. If I realize what capabilities I have, what I can do well and what I can do poorly, I am able to work effectively and manage my activities. Finally, the experience of burnout can inform us that it is worth changing our career path. Maybe we need change, novelty. If so, it is worth starting in parallel to expand our knowledge and skills to build new goals and gradually retrain. Such a solution will in turn contribute to greater satisfaction with one’s professional achievements. It will also make it possible to change jobs if necessary.
You should also take care of such aspects of your life as healthy sleep and proper nutrition. Keeping our bodies and minds in good shape makes us better at our jobs, gives us the resources to thrive, and thus makes us less vulnerable.
Professional burnout can affect anyone. As with any addiction, the most important thing is to reclaim yourself and start having a say in your life again. Burnout really can be resisted, if you want to talk about it, set up an appointment – online coaching or online psychotherapy
Bibliography:
https://www.prc.nm.gov/wp-content/uploads/2023/11/Burnout-Self-Test-2.pdf
https://www.sciencedirect.com/science/article/pii/S2213058614200179