Understanding Burnout: Recognizing the Signs and Taking Control of Your Well-Being

Burnout is a widely recognized and prevalent phenomenon that affects individuals across various domains of life. According to a global survey conducted by the World Health Organization (WHO), it was found that 27% of workers worldwide reported experiencing burnout at work. The survey included data from over 1.3 million employees across 114 countries

When we discuss burnout, we align ourselves with the definition provided by the World Health Organization . The WHO acknowledges burnout as a significant factor that influences an individual's overall health but does not classify it as a medical syndrome or a specific mental disorder necessitating specialized medication. It is essential to grasp that experiencing burnout does not indicate weakness or signify a mental health problem. Instead, burnout arises as a consequence of prolonged and unmanageable stress in professional, or social contexts.

By understanding the nature of burnout, its symptoms, and its impact on individual well-being, we can develop strategies to identify and address burnout effectively.

What Is Stress?

Stress is the body's natural protective response to external stimuli. The crucial factor lies in how effectively the body adapts to it.

When it comes to stress, the body exhibits various common reactions, including:

• Unexplained and frequent episodes of irritability, anger, and dissatisfaction.
• Lethargy, weakness, depression, passive demeanor, and a reluctance to engage with others, even loved ones. Quick fatigue and a lack of motivation to perform tasks.
• Insomnia and restless sleep patterns.
• Inability to relax, experiencing constant nervous tension in both the mind and body.
• Occasional episodes of fear and panic.
• Difficulty concentrating, feeling sluggish, struggling to grasp simple concepts, experiencing reduced intellectual abilities, memory issues, or stuttering.
• Lack of self-trust and trust in others, accompanied by restlessness.
• Frequent feelings of sadness, self-pity, and an increased desire to cry.
• Loss of appetite or, conversely, an increased appetite.
• Nervous tics, such as nail-biting or lip-biting, without any specific cause.
• Increased sweating, heightened excitability, and digestive system disorders such as diarrhea, nausea, and vomiting. Itchiness of the skin, headaches, dizziness, rapid heartbeat, chest discomfort, breathing difficulties, sensations of suffocation, sudden temperature spikes, chills, numbness, or tingling in the limbs.
• Heightened interest in alcohol, drugs, smoking, and other substances that previously held little interest for the individual.

Stress Hormones And How It Works

The body continuously produces stress hormones, including adrenaline, noradrenaline, and cortisol.

Each of these hormones has a distinct impact on our physiology. For instance, when cortisol is released, it enables the body to endure tense situations and effectively manage stress.

Cortisol is specifically produced by the adrenal cortex and plays a crucial role in various metabolic processes. It helps regulate blood pressure and blood sugar levels, and it also contributes to the awakening process after sleep. Upon waking up, cortisol levels rise, peaking after approximately 30 minutes, and gradually decline throughout the day. Cortisol is often referred to as the "stress hormone" because when the body detects a physical or psychological threat, the brain signals the adrenal glands to release cortisol in response. This hormone enhances attention, concentration, and blood circulation while facilitating the synthesis of glucose. By doing so, it provides the body with additional energy reserves to effectively cope with stress

Adrenaline, also known as the "fight-or-flight" hormone, is produced in the adrenal medulla (Fear). Its production significantly increases during stressful situations and can reach critical levels. The body releases specific impulses to generate a specific reaction. This hormone plays a vital role in humans and affects the normal functioning of organs and systems. In tense situations, stress hormones guide actions and trigger specific reactions. For instance, when faced with an unpleasant task, a person may experience stomach pain, or when speaking in public, their voice may suddenly disappear.

Noradrenaline is a unique neurotransmitter and hormone associated with emotions like rage and courage. The sensation of heightened noradrenaline production is characteristic of many predators such as lions and tigers. It is the substance that fuels hunters, thrill-seekers, and gamblers. Noradrenaline is primarily derived from dopamine and to a lesser extent from the kidneys. Excessively high levels of noradrenaline can lead to elevated blood pressure, vasoconstriction, and impairments in hearing, vision, and cognitive function. Conversely, low levels of noradrenaline are linked to what is commonly referred to as a "routine" or "boring" life. Maintaining a balanced level of noradrenaline can bring about a sense of joy and well-being.

What Are The Dangers Of Stress?

While cortisol offers benefits, frequent or prolonged elevation of its levels can harm the body. Chronic stress, for example, disrupts cortisol function, leading to inflammation, depression, and accelerated cellular aging. It is also linked to the development of osteoporosis, muscle dystrophy, and weakened anti-tumor immunity.

Excessive adrenaline, on the other hand, manifests in various symptoms:

• Increased heart rate
• Tachycardia
• Generalized anxiety
• Headaches
• Tremors in the limbs
• Hypertension
• In severe cases, acute pulmonary edema may occur. Persistent excess of the hormone contributes to ongoing anxiety and irritability.

Thus, all hormones released during stress inflict significant harm on the body: decreased sensitivity of renal tubules, weakened immunity, increased risk of gastric ulcers—factors that do not promote a long and happy life. Psychologists commonly identify three stages of stress:

The first stage, known as the alarm stage, involves mobilizing the body's defense mechanisms, enhancing performance, and potentially increasing the size of the liver or spleen due to elevated nitrogen and potassium secretion.

The second stage, referred to as the resistance stage, entails heightened resilience to various stressors, although the activities of other systems may decline.

The third and final stage, the exhaustion stage, is characterized by reduced resilience to stress and can potentially lead to death.

Just think about it! Having a bad boss or facing problems with your work organization, such as unfair salaries, poorly structured processes, unnecessary pressure to speed up work, and confusion about roles and responsibilities, can lead to chronic stress and burnout. These factors can have a detrimental impact on your well-being and even put your life at risk. That's why I encourage you to consider making changes in your life if you're unhappy. Prioritizing your happiness and overall well-being is crucial.

Indicators Of Chronic Stress

This image was created by Professor Yamamoto from Japan. Take a moment to observe the picture and evaluate the degree of movement you perceive.

Rapid movement: indicative of high levels of stress

Slow movement: suggestive of absence of stress

Gotcha! The previous slide was intended as a joke, and the accompanying picture became widely viral and circulated on social media for many years. This highlights the importance of verifying information and adopting a skeptical approach, so as not to let stress hormones take over :)

Now, let's turn our attention to a more serious matter. There are common indicators of prolonged stress:

• Sleep disturbances, such as insomnia or experiencing nightmares
• Impaired memory
• Frequent headaches
• Dizziness
• Stomach pain or discomfort in the liver area
• Loss of appetite or overeating
• Hair loss
• Easy fatigue
• Chronic fatigue

In addition, when a person experiences physical and psychological exhaustion, their immune system's resilience against infectious diseases diminishes, making them more susceptible to frequent illnesses.

Moreover, to identify if you're on the path to stress and burnout, reflect on the following statements and indicate which ones apply to you:

1. Exhaustion: Persistent fatigue and feeling physically and emotionally drained, even after adequate rest.
2. Decreased Performance: Decline in productivity, effectiveness, and efficiency in work or daily tasks. This often occurs when your achievements go unnoticed or fail to receive recognition from supervisors and colleagues. A decline in self-esteem and the emergence of imposter syndrome contribute to the sense of falling short of expectations while others overestimate you. Consequently, you may find yourself doing less, performing poorly, and deriving no satisfaction from your work.
3. Emotional Detachment: Developing negative or cynical attitudes towards work, colleagues, or personal relationships, leading to a sense of detachment and reduced empathy.
4. Lack of Motivation: Feeling a significant decrease in enthusiasm, passion, or interest in activities that were once enjoyable or meaningful.
5. Cognitive Difficulties: Experiencing trouble concentrating, memory problems, or difficulty making decisions.
6. Increased Irritability: Heightened levels of frustration, impatience, or irritability, often over minor issues or interactions.
7. Physical Symptoms: Frequent headaches, muscle tension, sleep disturbances, or changes in appetite and weight.
8. Withdrawal from Responsibilities: Withdrawing or avoiding work-related or social responsibilities, isolating oneself from others.
9. Negative Emotions: Feeling overwhelmed, helpless, hopeless, or experiencing frequent mood swings.
10. Decreased Satisfaction: Feeling unfulfilled, unsatisfied, or a sense of disillusionment despite previous accomplishments.
11. Neglecting Self-Care: Ignoring personal needs, such as neglecting physical exercise, healthy eating, or relaxation activities.
12. Interpersonal Difficulties: Experiencing conflicts, strained relationships, or increased social withdrawal. It involves developing cynicism, displaying aggression, and experiencing disillusionment with work or the chosen profession. Clients may be perceived as unintelligent, colleagues as irritating, and bosses as unfairly demanding. This distorted perspective can lead to a decline in overall performance (hence, if you come across instances of rude behavior in your workplace, whether it's from your colleagues, boss, or even when HR fails to respond to your concerns, it's important to understand that such behavior could be an effort by individuals to protect their own emotional well-being. It is crucial not to internalize or blame yourself for these situations).

Many reasons contribute to the process of distancing oneself, often stemming from the continuous engagement in work that has lost its value and meaning for various reasons. It serves as the body's response to emotional exhaustion and acts as a psychological defense mechanism.

If you relate to these signs, it is vital to take proactive measures to address burnout and regain a sense of well-being.

Let's summarize what we've learned today

1. Burnout is a prevalent phenomenon influenced by prolonged and unmanageable stress.
2. Stress is the body's natural response to external stimuli, but chronic stress can have negative effects on physical and mental health.
3. Hormones like cortisol, adrenaline, and noradrenaline play a role in the body's stress response.
4. Chronic stress disrupts cortisol function and can lead to burnout, inflammation, depression, and accelerated aging.
5. Psychologists identify three stages of stress: alarm, resistance, and exhaustion.
6. Factors such as a bad boss, work organization issues, and unfair work conditions contribute to chronic stress and burnout.
7. Indicators of chronic stress include sleep disturbances, impaired memory, frequent headaches, dizziness, stomach pain, appetite changes, hair loss, and chronic fatigue.
8. Emotional exhaustion, diminished value of accomplishments, and distancing oneself are common signs of burnout.
9. It is crucial to take proactive steps to address burnout and prioritize overall well-being.

In my upcoming article, we will explore the personal patterns that contribute to deep stress and burnout. We will develop strategies to protect ourselves from burnout and explore techniques that can help effectively manage and overcome it.

Stay tuned for practical insights and guidance on navigating the challenges of burnout!