Burnout
All About Burnout
I talked with my art therapist and researched about burnout with him. These are our burnouts and we printed all of them for our participants.
Definition
The state of burnout is a response of both the body and mind to prolonged periods of stress, resulting in various symptoms. When we talk about stress, we often perceive it as an emotional condition, but stress is a physiological state.
Stress originates from the reptile brain, which perceives threats and releases the hormone cortisol, affecting various systems in the body, leading to stress-related symptoms. This part of the brain is the primal survival brain that has allowed humans to survive since ancient times, protecting them from wild animals and disasters. This part of the brain still exists and functions similarly, but the threats in today’s world are different. They come in the form of traffic jams, heavy workloads, criticism, inadequate income, and more.
These modern threats differ from facing a lion or a tiger, which are more straightforward and acute. In those situations, we would either run away or climb a tree, and the brain would perceive that we are safe, ending the stress cycle. However, it’s not as simple with modern stressors like financial pressure or work-related stress. This is why we need to learn how to complete the stress cycle appropriately in the context of modern life, such as through relaxation techniques, managing finances, or healthily dealing with work-related issues.
Causes
The initial causes of burnout at work stem from the mismatch between our needs, expectations, and values and the reality of our work environment. There are six main factors:
1. Workload: when the quantity of work is too much or too little within a reasonable timeframe.
2. Control or Influence in the Workplace: Feeling a sense of control and influence over one’s work, having a say in decision-making, or feeling powerless and overwhelmed
3. Rewards: This includes financial compensation, benefits, recognition, acceptance, position, and reputation within the organisation.
4. Social support: feeling respected and part of a team, including aspects like social interactions and not feeling isolated.
5. Fairness: The perception of fairness in treatment, opportunities, promotions, and recognition
6. Values: Feeling that the work aligns with one’s personal values or, at the very least, aligns with the organisation’s values. When there’s a disconnect between personal values and the nature of the work, it can contribute to burnout.
These factors interact in complex ways and can lead to burnout when they are consistently out of balance with an individual’s needs and expectations. Recognising and addressing these factors can help prevent or alleviate burnout in the workplace.
The stress cycle
The stress cycle consists of two main components: 1. Stressors: the things that cause stress; and 2. Stress, or the physical reaction that occurs in the body.
The sequence to stop the stress cycle is as follows:
1. There is something perceived by the brain as a threat (a stressor).
2. The body takes action to send signals to the brain that we are safe.
3. The body and the brain receive signals that we are safe from the perceived threat or stressor.
Sometimes, our brains are not as smart as we’d like. We may manage the stressor, but our bodies are still in stress mode. Therefore, it’s necessary to work with the body to deactivate the stress mode and complete the cycle.
The symptoms of burnout are:
1. Feeling disillusioned and disconnected from the work, perceiving it as meaningless.
2. Experiencing a lack of motivation or inspiration to perform tasks
3. Feeling constantly tired and exhausted
4. Feeling stuck, helpless, and unsupported, with a sense of emptiness
5. Irritability and mood swings; difficulty controlling emotions
6. Decreased work performance
These symptoms can indicate a state of burnout, which can have various causes, including prolonged stress and dissatisfaction with work or life circumstances. It’s important to address these symptoms to prevent further negative physical and mental health impacts.
Stress calmers from the book
Some effective stress-relief techniques recommended for managing burnout include deep breathing, finding moments of laughter, engaging in physical affection (such as a six-second kiss or a twenty-second hug with someone you love), enjoying positive social interactions (even small ones), expressing creativity, or allowing yourself to have a cathartic cry. These practices can be highly effective in resetting the body’s stress response.
In the long term, it’s suggested to seek a connection with ‘Something Larger.’ This entails finding meaning and establishing a connection with something beyond yourself. This approach is distinct from seeking momentary pleasures as a distraction from the stresses of reality.
REF
Nagoski, E. and Nagoski, A. (2019). Burnout : the secret to solving the stress cycle. London: Vermilion.
www.youtube.com. (n.d.). Tips to break the ‘stress cycle’ if you’re stuck. [online] Available at: https://www.youtube.com/watch?v=UHnGy-MWk9U&ab_channel=FOX59News [Accessed 9 Aug. 2023].
www.youtube.com. (n.d.). Emily Nagoski and Amelia Nagoski: The cure for burnout (hint: it isn’t self-care) | TED. [online] Available at: https://www.youtube.com/watch?v=PrJAX-iQ-O4&t=510s&ab_channel=TED [Accessed 9 Aug. 2023].