Burnout is a topic I have been speaking on in recent years. Through my 25 years in the field of psychology, I’ve seen a growing number of people reach this point of mental and physical exhaustion. It saddens me that more people are experiencing this state of feeling totally depleted, cynical about their work and lives, and lacking energy to restore themselves. Though it can be a difficult decision, a medical leave may be the only option when we are no longer able to function.
Identifying Burn Out
According to the International Classification of Diseases (ICD-11) burnout is “a syndrome resulting from chronic workplace stress that has not been successfully managed.” [1] Yet many times we may try to manage burnout symptoms, only for organizational conditions to get in the way. It’s also important to know that burnout is not a medical diagnosis, but is a very real problem that causes both mental and physical challenges that can affect our relationship with ourselves, our loved ones, and our work.
People who are burnt out often describe feeling exhausted and depleted. They become more negative and cynical about their work, and start to lose confidence in doing a good job. Sadly, they start to believe that things will never get better.
Organizations play a major role in burnout prevention, which comes down to creating healthy cultures and developing leaders who help people flourish. As I discussed in a recent blog on Burnout Prevention and the Critical Role Today’s Organization’s Play, many organizations rely on quick fixes versus addressing the actual culprits that cause burnout. They use bandaid solutions to “fix stressed out people”, rather than looking more closely at the unhealthy environment they have these people working within, and adopting appropriate changes.
Prioritizing Burn Out Prevention
A colleague of mine once said that people are like rechargeable batteries, not computers that can be left plugged in and constantly “on.” When it comes to us as individuals, we need to shut off and recharge our finite energy.
When thinking of how we recharge our battery, we should consider starting with one small thing in these categories: physical (e.g., going for a walk outside), mental (e.g., listening to a Dr. Laura 😊 podcast on wellbeing, such as The Mind-Body Cure: The Impacts of Chronic Stress and How to Reclaim our Wellness), social (e.g., walking with a friend: double points for physical and social!), and spiritual (e.g., meditation, journalling). Of course, seeking a psychologist/therapist is valuable to understand and address the root causes of burnout and provide the professional support we need at this difficult juncture.
The Spectrum of Well Being
I like the concept of our mental health being on a continuum, with four main stages of depletion: we start off Healthy, move into Reacting (i.e., short-fused, trouble sleeping, irritability), then if our stressors are not addressed, we enter the Injured stage (i.e., anxiety, social avoidance, persistent sadness) until, finally, we are deeply unwell in Illness (unrelenting anxiety, depression, physical illness).
Recognizing our own personal signs of being in the Reacting stage is the first step. If you find yourself relating to some of these symptoms, you can immediately start putting things into place to get healthy again, before becoming injured. This will require:
- Taking stock of your mood on a daily and weekly basis, so you can gain insight into any changesfluctuations in your overall level of satisfaction in your life and work.
- Checking out my free Work-Life Wellness Indicator that allows you to assess your current level in a few minutes and provides tips).
- Carving out time to journalI also recommend a daily, or at very minimum, weekly. journal to capture the week that passed (learnings, gratitude moments) and the week to come (intentions).
- Paying attention to what energizes you and what depletes you. Putting into place more physical, mental, social and spiritual activities that restore your energy.
- Finding an accountability partner, a spouse or close friend who can be there to encourage you when you don’t feel like doing anything to help yourself.
- Critically looking at your job/workplace environment. Start making a transition plan If you find yourself in a toxic culture or under the supervision of a difficult boss. Consider a lateral move If you feel stuck in the organization financially.
Talking to a career counsellor can really help if you find yourself confused or uncertain about your next options. My team at Canada Career Counselling helps a lot of Canadians through these challenging times. If you are located elsewhere, look up Career Counsellors or Psychologists specializing in career and work in your area.
Remember, you’re not alone! You’ve got this. You have talents the world needs, and you can get through this difficult period and come out stronger..
[1] Christina Maslach, PhD (2021). “Episode 152 – Why we’re burned out and what to do about it, with Christina Maslach, PhD” podcast episode, American Psychological Association www.apa.org/news/podcasts/speaking-of-psychology/burnout
Dr. Laura Hambley is a thought leader on Career and Workplace Psychology, passionate about career development. She founded Canada Career Counselling in 2009, however has specialized in career development since 1999 through her Master’s research and counselling in different settings, including outplacement and career transition firms in Alberta.
Dr. Laura learned early on that effective career planning enhances wellbeing, confidence, and clarity in one’s work and life. Combining the expertise of Psychology with Career Counselling is what she sought to do as she founded and evolved Canada Career Counselling from Calgary to Toronto, Victoria, and Halifax, providing Career Counselling and Career Coaching to thousands of clients over many years.
Dr. Laura enjoys her work as a Career Counsellor and Career Coach to professionals who are in mid- or senior stages of their career, helping them navigate complex career decisions and pivots. Her extensive experience as an Industrial/Organizational Psychologist, enables her to understand and address the challenges faced by individuals, leaders, teams, and organizational cultures. Having consulted to a wide range of organizations since the late 1990s, and becoming a future of work thought leader, has enabled her to help individuals and organizations navigate the latest trends impacting today’s organizations.
Dr. Laura fulfilled her dream of having her own podcast in 2020, called Where Work Meets Life™, where she interviews experts globally on topics around career fulfillment and thriving humans and organizations. She is a sought-after keynote speaker for organizations, associations, conferences, and events.
In addition to her Master’s in Counselling Psychology (1999), Laura holds a Ph.D. in Industrial/Organizational Psychology (2005) from the University of Calgary. She is a Registered Psychologist with the College of Alberta Psychologists, as well as a member of the Psychologists’ Association of Alberta and the Society of Human Resource Management (SHRM). She also contributes to teaching, supervision, and research as an Adjunct Professor of Psychology at the University of Calgary.
For more resources, look into Dr. Laura’s organizations: