Understanding Burnout: A “Good Cents” Conversation with Iranjali Unamboowe Abeyratne

The following are key highlights from the conversation:

Burnout is a growing concern these days. Can you explain what exactly it is and how it develops?

Burnout is a state of exhaustion caused by prolonged or excessive stress. It is not simply feeling tired after a long day; it is a deep depletion of your emotional and physical energy reserves overtime. Imagine a battery that has been constantly drained and cannot recharge. Burnout develops gradually over time, often starting with feelings of increased workload and pressure that lead to stress and anxiety that affect everyday life. Once you have reached a state of burnout, you will find out that you cannot carry out daily tasks and work and function as they did before. It interferes with every aspect of one’s daily life.?

What are some of the warning signs to look for?

There are several signs to watch out for. One is a growing sense of cynicism or negativity towards your work. You might find yourself becoming more critical or detached from your tasks, even ones you used to enjoy. Another sign is a decrease in motivation or productivity. Tasks that used to motivate you might now feel overwhelming, and the quality of your work might suffer. Self-isolation is also a major sign as individuals who are undergoing burnout will feel they lack the energy for social interactions.

Are there any physical symptoms?

Changes in sleep patterns are common such as difficulty falling asleep or staying asleep, or even sleeping excessively. You might also experience changes in appetite, either eating less due to stress or resorting to unhealthy comfort foods. Headaches, stomach aches and a general feeling of being rundown are also common physical signs. Given that, the way one functions is affected by the extent of burnout. Higher levels of burnout are associated with cognitive impairment and emotional exhaustion. This will display as constant fatigue, chronic forgetfulness and even confusion.

Can someone’s susceptibility to burnout vary??

Yes. A person’s susceptibility to burnout varies on three inter-related aspects of health. This is when we look at health through a Bio-Psycho-Social model. One’s biology – the brain’s structure and function, genetic makeup, neurochemistry, hormones, neurotransmitters which are a part of one’s biology, also known as physical health, is influenced by external factors of the environment. Internally, these factors also affect one’s psychological health. This is because the brain’s structure and function and hormones will have an impact on emotional well-being. In addition, the sphere of one’s psyche encompassing beliefs, attitudes, levels of neuroticism and stress reactivity will further influence the way one copes with how they perceive and view a threat or perceived threat to their well-being. Our personalities and even our genetics play a role in how we handle stress. The extent to which one perceives a threat as harmful to their well-being will depend on each person’s perceptions about a real or perceived threat to their well-being and how they cope with it. Coping is an important aspect that influences levels of burnout. If one has emotional support from colleagues or instrumental support from management or supervisors, the likelihood of burnout will decrease as emotional support acts as a buffer against stress and burnout. However, an individual who does not receive support of any form will cope in ways that hinder health like eating poorly or indulging in substances or short-term negative interventions such as smoking or using, misusing, or abusing drugs will only prolong and risk their levels of burnout that can cost their overall health. ?

If someone feels like they are burning out, what can they do?

The good news is that burnout is treatable. The first step is acknowledging the signs and symptoms.? Once you recognise you might be burning out, you can start taking steps to manage your stress and restore your well-being.

Regular exercise is a powerful stress reliever, and is highly recommended. Physical activity helps release endorphins, which improve your mood and energy levels. BDNF growth hormones which are released post exercise help repair cellular damage and promote new cell creation that may have been damaged due to prolonged stress and burnout. Other interventions such as mindfulness-based cognitive behavioural therapy and therapy in general is very beneficial as they help you develop healthy coping mechanisms and help identify any underlying factors contributing to stress. A psychiatric assessment may also be valuable to rule out any serious issues.

Speaking of therapists, what kind of therapy might be helpful?

Cognitive behavioural therapy or CBT is a particularly useful approach for burnout. CBT helps you identify negative thought patterns that might be contributing to higher levels of stress and aids in challenging and resolving negative thought patterns in a mindful way.??

So far, you have discussed strategies that individuals can consider, but what about employers? What can they do?

Employers have a significant responsibility in creating a healthy work environment. One of the most important things is fostering a supportive and open culture. Employees who feel comfortable expressing concerns and seeking help from their managers are less likely to reach a breaking point.? Encouraging healthy work-life boundaries are also crucial. This might involve setting clear expectations about working hours and after-hours communication, and promoting the use of vacation time.

Employers can provide resources for stress management. This could include offering access to Employee Assistance Programmes (EAPs) that offer confidential counselling services that are private, confidential and non-judgemental. This is crucial for creating a psychologically safe work environment for employees to get the help they need without having to worry about their ongoing problems and anyone knowing that they are getting help if that is a concern. The role of an employee assistance programme is to help the employees and protect them so they do not have to worry about anyone else finding out. Since there is a cultural stigma associated with getting emotional well-being related help, it is important to know that they are protected and safe.

Any final thoughts?

Remember that burnout is a real issue - but you are not alone. Many people experience it at some point in their careers. Do not hesitate to seek professional help if needed. A therapist can equip you with valuable tools to manage stress and rebuild your resilience. Prioritising your well-being is crucial. This means setting boundaries at work, ensuring you get enough sleep, eating healthy foods, and making time for activities you enjoy. Remember, prevention is better than cure. Burnout can be overcome with the right support and help.