Burnout Without Overwork: Is It Possible?

‘Burnout’ is a term that most people are familiar with nowadays, with hustle culture and demanding workplaces taking centre stage. Burnout is defined as a state of emotional, mental and often physical exhaustion brought on by extended or repeated stress. While most of us associate burnout with overworking or problems at work, it’s actually possible to reach burnout without working really long hours. You may also experience burnout related to other areas of life, such as parenting, caretaking or in romantic relationships - any situation where you feel overworked and undervalued.

Why Burnout Happens 

In some cases, a person can work a large number of hours consistently or invest a lot of time into something and remain free from burnout. In others, some people end up experiencing burnout from the same situation. What’s the difference?

Our personality traits and lifestyle factors can impact whether we experience burnout or not. Lifestyle factors could include not getting enough sleep, people-pleasing or taking on too many responsibilities, lack of work-life balance or lack of supportive relationships. Personality traits that could impact burnout include being a high-achiever, perfectionist, needing to be in control or being a pessimist.

In addition to overwork, a lack of control or lack of recognition at work can be a factor that causes burnout. Unclear expectations can have just as much effect on burnout as unrealistically high ones, or working in a chaotic environment.

How Burnout Affects Mental Health

Burnout involves feelings of exhaustion or energy depletion, resulting in feeling empty and devoid of motivation. Often, this shows up as a burnt-out person not caring anymore and feeling as though they cannot achieve any positive changes in their situation. This is in contrast to stress, where you feel as though there are too many pressures that need to be taken under control before you’ll feel okay again.

Depression and burnout share some similar symptoms; however, depression involves experiencing negative emotions with all areas of life, not just those that have been causing chronic stress.

What Burnout Does to Your Brain

It’s common knowledge that chronic stress can have both mental and physical impacts on our body. However, it can also impact our brains by thinning the grey matter in the prefrontal cortex. This weakens the area, which can have an effect on our ability to retain information and pay attention, so we’re more likely to make mistakes.

It also enlarges the amygdala, which is where our flight-or-fight response resides. This can generate more fear and anxiety, taking us back to a more primitive level.

Can Burnout Be Diagnosed?

Burnout is not a diagnosable psychological disorder, but it is something that a psychologist can help you overcome. It’s difficult to see the way out when everything feels bleak and you lack the motivation to create positive changes in your situation. This is why it’s important to seek support from someone who is trained to help you get your life back into balance and cope with your stressors.

The Midland psychologists at Psychwest can help you to overcome your burnout and get back on track today. Contact us now to book your appointment.

How to Recover from Burnout

What is Burnout?

Burnout is a specific type of work stress, characterised by complete and absolute emotional or physical exhaustion, a negative or cynical outlook about your job (that was not present previously), and a sense of reduced accomplishment, motivation or feelings of purpose. 

Burnout Symptoms

Burnout is a gradual process that builds. Signs and symptoms can be subtle at first, but if left unaddressed can worsen and lead to full on burnout/breakdown.

Symptoms include:

• Excessive stress

• Lack of motivation

• Dread at the thought of going to work

• Fatigue

• Sadness, anger, irritability

• Increased alcohol or substance misuse

• Insomnia

• Lack of creativity

• Emotional Numbness

• A cynical outlook

• Difficulty concentrating

• Reduced work performance

• Physical complaints (Headache, stomach ache, unexplained pain)

What Causes Burnout?

Burnout is caused by a consistent and persistent prolonged emotional, physical and mental stress, often related to one’s job (but can occur in other life circumstances such as parenting, care taking etc).

Contributing factors to burnout include:

• Unmanageable workloads

• Unfair treatment at work

• Unclear job expectations

• Lack of support

• Deadline pressure

• Lack of control over work conditions

• Dysfunctional workplace dynamics

• Work-life imbalance

Burnout vs Depression

Burnout and depression can share similar symptoms, but they are not the same. Burnout can lead to a depressive episode, both can occur simultaneously or one can exacerbate the other. The key difference is that burnout has a strong causal factor of prolonged exposure to an unwanted and unrelenting stress from the external environment, whereas depression can occur and often does occur without a root cause. Depression is characterised by a sense of hopelessness, fatigue, disinterest in things that once bought joy, sadness/irritability or a lack of feeling and suicidal ideation.

Coping Tips and Prevention Solutions for Burnout:

Recovering from burnout is a slow process- like recovering from a broken bone, it cannot be fixed with a week’s break. It is, however, possible. Here are some tips to help you both prevent and recover from burnout:

• Set firm boundaries around your time and expectations at work, learn to say “no”

• Take a vacation or leave of absence

• Reassess your goals (Are my career goals in alignment with my values? Do I need to make changes at work?)

• Talk to HR or a trusted manager at work about your responsibilities and its impacts

• Seek support by speaking to a Psychologist

• Keep up a self-care routine

• Create work life balance, prioritizing play, rest and social activities

• Build a support network

• Learn stress management techniques

• Don’t skip your lunch break at work

• Celebrate small accomplishments

• Exercise for the purpose of stress reduction, try yoga, tai chi, pilates, walking or swimming.

• Take up mindfulness meditation

• Overhaul your sleep hygiene

Are you are struggling with burnout? Speak to one of our Psychologists at Psychwest today. Book your appointment now.