Our Burnout Battery: Recharging and Revamping to Stay Well

Burnout is a topic I have been speaking on often over the past few years, and 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.  A medical leave may be the only option at this point, which can be an extremely difficult decision (but may be one they have no choice about if they are no longer able to function).

What is Burnout?

 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] (note that the person may have tried to manage their symptoms but in many cases it’s the organizational conditions that 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. 

People who are burnt out often describe feeling exhausted and depleted.  They also feel negativity or cynicism about their work, and that things will never get better.  Finally, their confidence in doing a good job decreases. 

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 see “stressed out” people as needing fixing versus looking more closely at the unhealthy environment they have these people working within.

Preventing Burnout in Ourselves

When it comes to us as individuals, I like the analogy a colleague once said of people being rechargeable batteries, not computers that can be left plugged in and constantly “on.”  Like a rechargeable battery, 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.

Mental Health is on a Continuum

I like the concept of our mental health being on a continuum on which four main stages of depletion fall. 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).

You must learn to recognize your own personal signs of being in the Reacting stage, and what you can immediately put into place to get healthy again before becoming injured.  This will require:

1. Taking stock of your mood on a daily and weekly basis, so you can gain insight into any fluctuations in your overall level of satisfaction in your life and work. 
2. You may want to check out my free Work-Life Wellness Indicator that allows you to assess your current level in a few minutes and provides tips).  I also recommend a daily journal, or at very minimum every week to capture the week that past (learnings, gratitude moments) and the week to come (intentions).
3. Paying attention to what energizes you and what depletes you.  Putting into place more physical, mental, social and spiritual activities that restore your energy.
4. 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. 
5. Critically looking at your job/workplace environment.  If you find yourself in a toxic culture or under the supervision of a difficult boss, make your transition plan.  If you feel stuck in the organization financially, can you make a lateral move?  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 in your area. 

Remember, you’ve got this!  You are not alone.  You have talents the world needs, and you can get through this difficult period.

[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