How to Handle Occupational Burnout

In the United States, it was determined that 52% of all workers were suffering from occupational burnout even before the COVID pandemic. This translates to an estimated 171 million adults who have experienced or are currently experiencing job burnout. Many of these workers stated that they found it impossible to unplug from work, due to there being little or no boundaries between their personal and professional lives.

For example, they cited how difficult it is not to check work emails outside of company hours. More worryingly than that is recent research that shows that burnout is on the rise. Gen-X is the most affected demographic, with 14% identifying as burnt out in 2020, jumping to an alarming 40% only one year later.

Despite these worrying statistics, many do not know what occupational burnout is. Likewise, many don’t know what the symptoms or repercussions are. Perhaps most concerning, many have been stigmatized for experiencing job burnout.

Symptoms like exhaustion, depression, and workplace cynicism have become so commonplace that they barely register as concerning anymore. In a world that is increasingly demanding of people’s resources of time, energy, and focus, is it viable to ignore the warning signs of burnout? Research would suggest not.

Identifying Occupational Burnout

In May 2019, the World Health Organization (WHO) included occupational burnout on its International Classification of Diseases (ICD-11), not as a medical condition, but as an occupational phenomenon. Their definition of occupational burnout is: “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” They note four identifying symptoms:

• Being mentally and emotionally “checked out” or disengaged from one’s career
• A decrease in professional productivity
• Feeling perpetually drained of energy or easily irritated
• A sense of negativity and cynicism concerning the workplace and its conditions
• Those at high risk of experiencing job burnout are workers who:
• Feel out of control in their jobs, despite being qualified for them
• Have little distinction between work and home life, i.e., those who “take their work home with them” or struggle to find boundaries when working remotely
• Work in a helping profession, like medical care workers
• Have unhealthy work rhythms like working long hours or working with unrealistic deadlines

Sadly, these environments are true for most people today. Sometimes the conditions are compounded if an organization ignores reports or claims from employees of workplace stress or poor systems. Old and new employees alike are forced to accept these conditions as merely part of the workforce. However normalized toxic work conditions may be, people still get affected and sometimes pay dearly.

Understanding the Consequences

In 2019, the estimated cost to productivity because of occupational burnout was one trillion dollars. Absenteeism due to depression costs $51 billion per year. For this reason alone, many employers are beginning to take the issue seriously. Their interests may only extend to the profits and productivity of their businesses, but there is hope, so long as the mental health requirements of employees are recognized.

Symptoms

Occupational burnout has a measurable effect on an individual’s physical health. Those suffering from burnout may struggle with the following:

• Chronic fatigue
• Exhaustion
• Depression
• Insomnia
• High blood pressure
• Anger issues and irritability
• Weakened immune system
• Heart disease
• Type 2 Diabetes
• Dependency on drugs and dangerous Alcohol Consumption

This is not an exhaustive list, but just some symptoms to look out for. In serious cases, unfortunately, some individuals might self-harm, and others end their lives as they can no longer cope.

Determining A Coping Strategy

Because burnout affects people in a variety of ways, there can be no one-size-fits-all solution. It may be helpful to determine a coping strategy for burnout by breaking the issue up into manageable areas of action.

For example, consider the ways that burnout has affected you in physical, mental, emotional, professional, and spiritual ways, to know what to begin doing. These are all areas of one’s life that are affected by burnout, sometimes equally in proportion and rarely ever in isolation.

Physical ailments resulting from chronic stress can begin affecting core relationships, which in turn can have emotional ramifications. However, by breaking these areas up into categories, one can begin to examine the concerns and effects that burnout has had in each of these areas, and so begin to know what needs to be put into effect.

A physical exam is a good place to start. If there are any major causes for concern or issues that require immediate attention, it is best to know about them and act on them as soon as possible. Dealing with diabetes, for example, is something that should not be delayed.

Wherever possible, it is advised that the individual affected by burnout should evaluate their options with their supervisor or human resources department. One cannot ignore the fact that occupational burnout stems directly from the workplace. An employee can only control their personal lives, but can influence what happens in their workplace to some degree.

Obtaining professional support is therefore vital. Establishing clear boundaries, evaluating unfair expectations, and obtaining satisfactory compensation and benefits may be areas of discussion with one’s employer or human resources department representative.

In instances where human resources are unhelpful or upper management is unapproachable, developing a strategy together with a therapist could be helpful. Knowing someone who has an insight into the workplace is a useful ally to have as well, and this could be in the form of a friend, a therapist, or any other contact.

Occupational burnout is hard. Fighting for your needs to be recognized and met is hard. Many even feel it is impossible to escape the demands of work in these modern times. While several work two or three jobs just to pay rent and bills, others manage to operate at one job for years. All the while, they learn to accept chronic stress, depression, and physical ailments as par for the course.

It can be overwhelming to even consider how to develop a coping strategy to deal with burnout. It may feel like wishful thinking to imagine a life without stress, anxiety, or just general listlessness.

It is possible, however, to recover from professional burnout. It does not necessarily mean implementing huge lifestyle changes. Of course, those might be necessary for healing and recovery. Let the statistics serve as a warning and an encouragement to seek help while it may be found. It is never too late to take the first step toward improved mental health.

There are several activities you can use to minimize the effects of burnout when quitting is not an option. When you cannot cope, ask for help or support. It is ok to prioritize yourself. You can be assertive when you need to be. Working on boundaries can go a long way to help you carve out the necessary space between work and life outside of it.

Take advantage of leave days to rest, refuel, and unplug. Developing and maintaining a social life outside of work will go a long way. Invest time in a passion project or cause close to your heart. Make both exercise and sleep a priority so that you have more energy to cope.

Reaching out for Help

Ultimately, the road to recovery from burnout is a long one. It may affect many areas of one’s life, and it is a road that cannot be taken alone. Working with a therapist is strongly advised when trying to recover from burnout. The road to healing may not be clear, and recovery may take some time.

Therapists, including the ones at our practice, can offer mental, emotional, and spiritual support where needed. Journeying with someone may instantly bolster your voice, which may have been minimized or silenced in the workplace. Developing a long-term strategy for dealing with burnout is key.

If you or anyone you know is struggling with burnout and needs someone to help with the necessary adjustments, please do not hesitate to get in touch with our offices. We have trained and qualified therapists who will walk the journey with you and provide you with practical tools for recovery.