Battling Burnout: Understanding Its Psychological Impact and Finding Relief
Sep 11, 2024
At the height of the pandemic, I found myself overwhelmed by the sheer volume of people seeking help. As a licensed clinical psychologist, my mission has always been to support others through their darkest times. But as the world grappled with an unprecedented crisis, I found myself trying to care for too many people at once. It was an endless cycle of back-to-back sessions, late-night calls, and constant worry about my clients’ well-being.
At first, I pushed through, telling myself that I could handle it, that my responsibility to others outweighed my own needs. But gradually, without even realizing it, I began to unravel. I was constantly exhausted, my patience wore thin, and I started to feel a deep sense of detachment from my work—something I had never experienced before. It wasn’t until I sat down one day, utterly drained and on the verge of tears, that I realized I was burned out.
Even as a healing professional, burnout had snuck up on me. It was a humbling experience, one that reminded me that no one is immune to the effects of chronic stress—not even those of us who teach others how to manage it. I realized I needed to take my own advice, and so I began to use the very tools I had been teaching my clients. I restructured my schedule, incorporated regular self-care practices, and learned to say no when I needed to. Now, I constantly monitor and readjust my workload whenever I see the signs of burnout creeping in.
This experience not only deepened my understanding of burnout but also reinforced the importance of addressing it proactively. Burnout is more than just feeling tired—it’s a state of emotional, mental, and physical exhaustion that can have serious psychological impacts if left unaddressed. Below, I’ll explore the psychological impact of burnout, share scientific insights, and offer practical strategies for healing and prevention.
The Psychological Impact of Burnout
Burnout is not simply a result of working too hard; it is a complex phenomenon with profound psychological consequences. The World Health Organization (WHO) characterizes burnout as a syndrome resulting from chronic workplace stress that has not been successfully managed (World Health Organization, 2019). It manifests in three main dimensions: emotional exhaustion, depersonalization (or cynicism), and a diminished sense of personal accomplishment (Maslach & Leiter, 2016).
1. Emotional Exhaustion
Emotional exhaustion is often the first and most noticeable sign of burnout. It’s the feeling of being completely drained, emotionally and mentally. You may find that you no longer have the energy to engage with others, and tasks that used to be manageable now feel overwhelming. Emotional exhaustion can lead to feelings of hopelessness and even depression (Maslach & Leiter, 2016).
2. Depersonalization and Cynicism
As burnout progresses, individuals often experience depersonalization, a sense of detachment from their work and the people around them. You might start to feel disconnected from your colleagues or clients, viewing them more as tasks to be completed rather than as individuals with their own needs and emotions. This detachment can lead to increased cynicism, where you begin to feel that your work is meaningless or that you are just going through the motions without any real sense of purpose (Maslach & Leiter, 2016).
3. Reduced Personal Accomplishment
Another psychological impact of burnout is a diminished sense of personal accomplishment. You might start to feel that nothing you do is good enough, that your efforts are futile, or that you are failing in your role. This can lead to a negative self-image, increased feelings of inadequacy, and a decline in job satisfaction (Schaufeli & Salanova, 2014).
4. Cognitive Impairment
Chronic stress and burnout can also impair cognitive functions. Research has shown that prolonged exposure to stress can affect the brain’s prefrontal cortex, the area responsible for executive functions such as decision-making, problem-solving, and impulse control (Arnsten, 2009). This impairment can make it difficult to focus, remember important information, and make sound decisions, further exacerbating feelings of burnout (McEwen, 2004).
5. Anxiety and Depression
Burnout can also increase the risk of developing anxiety and depression. The constant state of stress and the feeling of being overwhelmed can lead to chronic anxiety, which, if left unchecked, can spiral into depression. Studies have found that individuals experiencing burnout are more likely to report symptoms of anxiety and depression compared to those who are not burned out (Ahola & Hakanen, 2007).
The Science Behind Burnout
Burnout is not just a mental state; it has tangible effects on the brain and body. Chronic stress, the primary driver of burnout, triggers the release of cortisol, a hormone that prepares the body for a "fight or flight" response. While this response is useful in short bursts, prolonged exposure to cortisol can have damaging effects.
Elevated cortisol levels over time can lead to the shrinking of the prefrontal cortex, which affects cognitive functions like memory and decision-making (Arnsten, 2009). Additionally, chronic stress can enlarge the amygdala, the brain’s fear center, making you more sensitive to stress and anxiety (McEwen, 2004). These changes in brain structure and function can create a vicious cycle where stress leads to burnout, which in turn leads to further stress and cognitive impairment.
How to Address Burnout
Addressing burnout requires a multifaceted approach that includes both immediate interventions and long-term strategies for prevention. Here are some practical steps you can take to heal from burnout and protect yourself from it in the future:
1. Acknowledge the Problem
The first step in addressing burnout is acknowledging that it exists. Denial or ignoring the signs of burnout will only make it worse. Take the time to assess your mental, emotional, and physical state. Are you feeling constantly tired, detached, or overwhelmed? If so, it’s time to take action.
2. Prioritize Self-Care
Self-care is not a luxury; it’s a necessity, especially when dealing with burnout. This can include activities that nourish your mind, body, and spirit, such as exercise, meditation, spending time in nature, or engaging in hobbies that bring you joy. Regular physical activity, for example, has been shown to reduce stress and improve mood by releasing endorphins, the body’s natural stress relievers (Salmon, 2001).
Ready to dive deeper into self-care and cultivate lasting inner peace? Explore my self-study courses on cultivating inner peace and blocking negative energy. These courses are designed to help you take control of your well-being and maintain a balanced life. Learn more and get started today: https://www.drakhu.com/cultivating-inner-peace-courses.
Ready to dive deeper into self-care and cultivate lasting inner peace? Explore my self-study courses on cultivating inner peace and blocking negative energy. These courses are designed to help you take control of your well-being and maintain a balanced life. Learn more and get started today: https://www.drakhu.com/cultivating-inner-peace-courses.
3. Set Boundaries
In today’s always-connected world, it’s easy to let work spill over into your personal time. To prevent burnout, it’s crucial to set clear boundaries between work and personal life. This might mean setting specific work hours, turning off email notifications after a certain time, or creating a designated workspace that you can step away from at the end of the day (Allen et al., 2021).
4. Seek Social Support
Don’t go through burnout alone. Reach out to friends, family, or colleagues who can provide emotional support. Talking about your experiences can help you process your emotions and gain perspective. Social support is a critical buffer against the negative effects of stress and can help you recover from burnout more quickly (Cohen & Wills, 1985).
5. Practice Mindfulness
Mindfulness practices, such as meditation or deep breathing exercises, can help you stay grounded and present in the moment. These practices have been shown to reduce stress, improve emotional regulation, and increase overall well-being (Brown & Ryan, 2003). Mindfulness can also help you become more aware of the early signs of burnout, allowing you to take action before it becomes severe.
6. Adjust Your Workload
If possible, adjust your workload to prevent burnout from recurring. This might mean delegating tasks, saying no to additional responsibilities, or speaking with your supervisor about adjusting your workload. Taking on too much at once is a fast track to burnout, so it’s important to prioritize tasks and manage your time effectively (Maslach & Leiter, 2016).
7. Consider Professional Help
If you’re struggling to manage burnout on your own, consider seeking help from a therapist or counselor. Professional support can provide you with the tools and strategies to cope with stress more effectively and help you develop a plan to prevent burnout in the future (Gross, 2015).
If you’re ready to explore how personalized support can make a difference, let’s schedule a discovery meeting. Together, we can discuss your unique needs and create a plan to help you thrive. Book your discovery call today at https://drakhu.timetap.com/.
Burnout is a serious issue with profound psychological impacts, but it is not insurmountable. My own experience with burnout taught me that even those of us who are trained to help others can fall victim to its effects. However, by acknowledging the problem, prioritizing self-care, setting boundaries, seeking support, and using mindfulness, it’s possible to heal from burnout and protect yourself from it in the future.
Remember, burnout is not a sign of weakness—it’s a signal that something needs to change. Listen to your mind and body, and take the necessary steps to restore balance in your life. You deserve to thrive, not just survive.
References
Ahola, K., & Hakanen, J. (2007). Job strain, burnout, and depressive symptoms: A prospective study among dentists. Journal of Affective Disorders, 104(1-3), 103-110. https://doi.org/10.1016/j.jad.2007.03.004
Allen, T. D., Merlo, K., Lawrence, R. C., Slutsky, J., & Gray, C. E. (2021). Boundary management and work-nonwork balance while working from home. Applied Psychology, 70(1), 60-84. https://doi.org/10.1111/apps.12228
Arnsten, A. F. T. (2009). Stress signaling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410-422. https://doi.org/10.1038/nrn2648
Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848. https://doi.org/10.1037/0022-3514.84.4.822
Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310-357. https://doi.org/10.1037/0033-2909.98.2.310
Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1-26. https://doi.org/10.1080/1047840X.2014.940781
Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103-111. https://doi.org/10.1002/wps.20311
McEwen, B. S. (2004). Protection and damage from acute and chronic stress: Allostasis and allostatic load. Annals of the New York Academy of Sciences, 1032(1), 1-7. https://doi.org/10.1196/annals.1314.001
Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33-61. https://doi.org/10.1016/S0272-7358(99)00032-X
Schaufeli, W. B., & Salanova, M. (2014). Burnout, boredom, and engagement at the workplace. In M. Gagné (Ed.), The Oxford handbook of work engagement, motivation, and self-determination theory (pp. 131-150). Oxford University Press. https://doi.org/10.1093/oxfordhb/9780199794911.013.002
World Health Organization. (2019). Burn-out an "occupational phenomenon": International Classification of Diseases. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon
