Depleted: The Nature of Job Burnout

Burnout is common in today's fast-paced world, especially among professionals juggling demanding jobs and personal lives. If you find yourself feeling overwhelmed, emotionally drained, and unable to meet constant demands, you may be experiencing the effects of burnout. Burnout is typically more than feeling a bit tired or stressed; it's a state of profound emotional, physical, and mental exhaustion that can significantly impact our mental health and overall well-being. Recognizing and responding to the impending signs of burnout can be essential in helping us to regain balance, improve our footing, and reconnect with our lives in an enriching way. Read on the learn more about what burnout is, why it matters, what can be done to prevent it, and how to take care of ourselves when it occurs.

What Is Burnout?

The term "burnout" was popularized in the 1970s by American psychologist Christina Maslach, whose pioneering research laid the groundwork for understanding this complex condition. Maslach's work, particularly the development of the Maslach Burnout Inventory (MBI), has been instrumental in identifying and measuring the core dimensions of occupational burnout.

According to Maslach's research, burnout is comprised of three primary dimensions:

1. Emotional Exhaustion: This dimension involves feelings of being emotionally drained and depleted of emotional resources. Individuals experiencing emotional exhaustion often feel they are no longer able to give of themselves. For example, this can be experienced as a persistent feeling of running on empty. Responsibilities may create the feeling of dread, and it can become increasingly difficult to muster any energy for daily tasks that lie ahead.

2. Depersonalization: Also known as cynicism, this dimension is characterized by a negative, detached response to various aspects of our career. It often involves developing a cynical attitude towards one's work and colleagues, leading to feelings of alienation. When depersonalization occurs, what was once was a source of pride and purpose can begin to feel like a tedious chore. Colleagues, clients, family, or friends may begin to feel like mere obstacles to the endless requirements of the day, and a sense of isolation can grow.

3. Reduced Personal Accomplishment: This dimension reflects a decline in feelings of competence and achievement at work. Individuals may feel dissatisfied with their job performance and doubt their ability to contribute effectively. When reduced personal accomplishment occurs, tasks that once felt manageable may begin to feel insurmountable, and setbacks can feel like personal failures.

Causes and Risk Factors

Burnout doesn't just appear out of nowhere; it's the result of a complex interplay of factors. Recognizing that burnout doesn’t happen in isolation is crucial for addressing it effectively. Think about how a plant might wilt. It’s not just the lack of water that causes it to droop; it could be poor soil, too much sunlight, or even pests. Similarly, burnout is often the culmination of various environmental stressors and strains that build up over time (such as a culture of constant availability, unrealistic expectations, and a lack of meaningful recognition) in combination with personality factors like perfectionism or difficulty setting boundaries. Additionally, stressors outside of work, such as family pressures or financial concerns, can also contribute and compound the sense of being overwhelmed.

Personality risk factors

While anyone can experience burnout, certain personality characteristics can increase our susceptibility to burnout. By fostering self-awareness and developing coping strategies, we can mitigate these risks and promote long-term well-being. Here are some key personality factors that elevate the risk of burnout:

1. Perfectionism: Perfectionists set exceedingly high standards for themselves and others. They often struggle with the fear of making mistakes, which can lead to chronic stress and a sense of inadequacy when those high standards are not met. This relentless pursuit of perfection can deplete emotional and physical energy, paving the way for burnout.

2. Type A Personality: Individuals with Type A personalities are typically competitive, highly organized, and ambitious. They thrive on achievement but often do so at the expense of their well-being. Their constant drive to succeed and their inability to relax can lead to prolonged stress and eventual burnout.

3. High Need for Control: People who have a strong need for control may find it difficult to delegate tasks or accept help from others. This trait can result in taking on too much responsibility, leading to overwhelming workloads and increased stress levels, which contribute to burnout.

4. Low Resilience: Resilience refers to the ability to bounce back from adversity. Individuals with low resilience may have difficulty coping with stress and setbacks, making them more prone to experiencing burnout when faced with ongoing challenges and pressures.

5. High Empathy: While empathy is a valuable trait, those who are highly empathetic, such as healthcare providers or therapists, may find themselves emotionally drained by the constant need to care for others. This emotional exhaustion can significantly increase the risk of burnout.

6. Pessimism: A pessimistic outlook can exacerbate feelings of helplessness and hopelessness, which are central to burnout. Pessimists may perceive their efforts as futile, leading to decreased motivation and increased stress.

7. Low Self-Esteem: Individuals with low self-esteem may doubt their abilities and worth, leading them to overcompensate by working harder and longer to prove themselves. This constant need for validation can result in chronic stress and burnout.

WorkPLACE Risk Factors

Christina Maslach’s research has broken down key sources of burnout within the workplace. According to her research, the sources of burnout can be systemic, and categorized into six main areas:

1. Workload

   • Excessive workload is one of the primary contributors to burnout. When the demands of the job exceed a person’s capacity to meet them, it can lead to chronic stress and eventual burnout.

2. Control

   • Lack of control over one's work can lead to feelings of helplessness and frustration. When we feel we have little influence over our tasks, schedules, or work environment, it diminishes our sense of autonomy and increases stress.

3. Reward

   • Inadequate recognition and reward for effort and accomplishments can undermine motivation, leading to feelings of being undervalued and unappreciated.

4. Community

   • Poor relationships and lack of support within the workplace contribute to burnout. A lack of a supportive community can lead to feelings of isolation and conflict, which exacerbate stress and emotional exhaustion.

5. Fairness

   • Perceived inequity and unfair treatment in the workplace can lead to resentment, disengagement, and undermined trust and morale.

6. Values

   • A misalignment between an individual's values and the values of the organization can lead to ethical stress and inner conflict, and eventual dissatisfaction and burnout.

Preventing & addressing Burnout

Preventing burnout requires proactive measures that address both personal habits and workplace culture. By implementing research-informed strategies at both the individual and organizational levels, burnout can be effectively prevented, promoting a healthier and more productive work environment that allows for balance, recognition, and real rest.

BURNOUT PREVENTION & MANAGEMENT ON AN INDIVIDUAL LEVEL

1. Practice Mindfulness and Stress Reduction Techniques Mindfulness practices, such as meditation and yoga, have been shown to reduce stress and enhance emotional regulation, and decrease burnout symptoms in employees.

2. Develop Healthy Work-Life Balance Establishing clear boundaries between work and personal life is crucial. Research suggests that engaging in leisure activities and hobbies outside of work can mitigate burnout. The key is to ensure that time away from work is truly restful and rejuvenating.

3. Foster Social Support Networks Strong social support from family, friends, and colleagues can act as a buffer against stress. Studies indicate that individuals who have robust support networks are less likely to experience burnout. Regularly connecting with supportive people can provide emotional sustenance and practical assistance.

4. Engage in Regular Physical Activity Exercise is a well-documented method for reducing stress and improving mood. Physical activity stimulates the production of endorphins, which are natural mood lifters. Even moderate exercise, such as walking or cycling, can help prevent burnout.

5. Seek Professional Help When Needed Therapy and counseling can provide individuals with the tools to manage stress and burnout effectively.

BURNOUT PREVENTION & MANAGEMENT FOR ORGANIZATIONS

1. Promote a Healthy Work Environment Creating a supportive and healthy work environment is paramount. This includes ensuring adequate lighting, comfortable office spaces, and access to healthy food options. The World Health Organization emphasizes that a healthy work environment can reduce the risk of burnout.

2. Encourage Workload Management Organizations should monitor and manage employee workloads to prevent excessive stress. Implementing flexible work hours and allowing remote work can help employees maintain a better work-life balance. Research shows that employees with manageable workloads are less likely to experience burnout.

3. Provide Professional Development Opportunities Offering opportunities for professional growth and development can keep employees engaged and motivated. This can include training programs, workshops, and career advancement opportunities. Employees who feel valued and see a clear path for career progression are less likely to burn out.

4. Implement Employee Assistance Programs (EAPs) EAPs provide employees with access to counseling and support services. These programs can help employees manage personal and professional stressors. Research indicates that EAPs can reduce absenteeism, improve job satisfaction, and decrease burnout.

5. Foster a Culture of Open Communication Encouraging open and honest communication within the organization can help identify and address issues before they lead to burnout. Regular check-ins, feedback sessions, and an open-door policy can create a supportive atmosphere where employees feel heard and valued.

From Burned out to resourced

Burnout is a multifaceted issue that impacts individuals both personally and professionally. Recognizing that burnout arises from a combination of individual vulnerabilities and environmental stressors is crucial. It's not solely about personal resilience; the organizational environment plays a significant role in either exacerbating or alleviating burnout. By acknowledging this, we can better address the root causes and implement effective strategies. Whether through personal self-care routines, organizational changes, or professional support, there are numerous ways to combat burnout and foster a healthier, more productive work-life balance. Addressing both the individual and systemic factors is essential for long-term well-being and job satisfaction.

References

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Stress & Anxiety In The Tech Industry

Written by Lauren Helm, Ph.D.

"More than three-fourths who say stress interferes with their work say it carries over to their personal life..." - ADAA Workplace Stress & Anxiety Disorders Survey

Working in the tech industry can exceptionally rewarding and exciting, offering employees the opportunity to engage in challenging, creative, and meaningful projects, while also receiving great pay, benefits, and perks. The tech industry is known for valuing innovation, creative problem-solving, and the development of products that can have a huge impact on our daily living. Flexible work schedules, remote working options, and investment in employee professional development and self-care (free food and drinks, yoga, and meditation rooms!) are now the norm for many employees in the tech industry. The emphasis on taking care of employees’ needs has been a positive outcome that was driven in part to draw in talent, prevent turnover, and improve productivity. Despite the tech industry's emphasis on treating employees well, those that work in tech are not immune to other aspects of the tech world that create conditions ripe for high stress and anxiety. Although not true of every tech company, many tech industry employees face pressure to work long hours, be consistently productive, play multiple roles, and meet urgent or unpredictable deadlines. Unfortunately, anxiety and stress in tech is commonplace, but not often openly discussed. However, it is nearly impossible to ignore the impact of workplace stress because it bleeds into so many other important areas of our lives, affecting our energy, relationships, play, financial security, self-care. and sense of satisfaction or purpose in life.

Understanding Work Stress

What makes a job stressful? Generally, job stress is thought to be a result of an interaction between the employee and the working conditions. In other words, certain people will be more stressed by certain jobs. Sometimes our personality or coping style is not be a good fit for the demands of a particular type of job. Some people thrive in fast-paced settings, and others are worn down by them. When the job is not a good fit for someone, job stress is likely to occur.

Though unique employee characteristics often affect a person’s sense of stress in the workplace, for most people, feeling overtaxed, overworked, and minimally supported are universal recipes for increased job stress. Other sources of job stress may be certain workplace conditions that lead to stress, as identified by the CDC’s National Institute for Occupational Safety and Health (see NIOSH job stress article here), including the design of tasks (i.e. workload, breaks, length of workdays, tasks that don’t having meaning or provide a sense of control), management style (i.e. poor communication, not involving employees in decision-making), interpersonal relationships (i.e. lack of support from coworkers or supervisors, conflict with coworkers), work roles (i.e. unclear expectations or too many job responsibilities), career concerns (i.e. job insecurity, no room for growth), and environmental conditions (i.e. potentially dangerous working conditions, including crowding, noise, pollution, ergonomic problems). Universal psychological factors discussed in this APA blog that often lead to job stress include a sense of powerlessness and traumatic events that occur while on the job.

Stress in the Tech industry & Start-Up Culture

Those who work in the tech industry or in start-ups often face anxiety-provoking work environments on a daily basis, dealing with fast-paced and high-pressure environments that demand significant and sometimes unforgiving amounts of flexibility, creativity, and productivity. It can feel like life is being consumed by work, instead of being supported by it. Larger tech companies may leave employees feeling overworked and undervalued, like a "cog in a wheel," despite the significant time and effort they sacrifice in the service of the company. Start-ups may feel chaotic, unpredictable, and disorganized. Although employees may be expected to take on multiple roles, and projects require urgent attention, there may be poor guidance and communication, leaving employees frustrated and confused. Irregular sleep schedules and social isolation deplete needed inner resources for coping. All of these conditions are a recipe for chronic stress, anxiety, and depression, exacerbated by a culture of silence around mental health that deprives employees of much needed support and time for self-care.

Coping with a Stress at Work

Ultimately, stress both inside and outside of the workplace can have a significant impact on our ability to thrive. Selecting the most supportive work environment possible, and learning how to effectively manage stress, can potentially tremendously impact not only psychological and physical well-being, but work-performance and success as well. However, whether you work in tech or not, it is not always be possible to work at a job that is a good fit for your personality or needs. If you struggle with chronic stress or anxiety as a result, know that you don't have to suffer in silence or alone. Getting support is crucial: whether it be from friends, family, support groups, or a therapist you trust. Additionally, coping with the day to day stress as best you can with healthy strategies can help. Here are a few tips for coping with the often unavoidable work-related stress:

• Use a planner or calendar system to keep track of your schedule of activities: Although we often use multiple online, paper, or smartphone calendar systems, try to stick with just one (or two, if necessary) calendar or planner so that keeping track of your schedule doesn't become too complicated. For some, using a web-based calendar that can be easily updated and has automated to-do reminders integrated in is most effective, for others, using a paper-and-pencil weekly planner is more intuitive and intrinsically rewarding. Find a system that seems clear and easy to follow, and reference your planner regularly. This saves cognitive energy, because you don't have to hold everything you need to do in memory, and you can free up your attention to what needs to be attended to in the moment. Track work-related obligations and make sure to block off time in your schedule after work for valued-activities, self-care, friends/family, exercise, healthy eating, relaxation, and fun!

• Try to avoid over-scheduling your work day (if possible) and home life: Regular use of time-management skills is often essential for maintaining healthy work/life balance when you work at a high-pressure workplace. If you have the ability to go home during a set time, do your best to follow that consistently. Depending on your unique situation, it may be helpful to avoid long hours in the workplace at the expense of other important aspects of your life, such as your physical health, relationships with friends or family, or time spent on hobbies or passions. Ask yourself: Am I working to live, or living to work? Can work be a part of my life, not all my life?

• Try to create a separation between your work day and personal life in whatever way is feasible. The line between work and home life does not need to be rigid. Although healthy boundaries that separate work and home life can be difficult to create with the quickly changing landscape of the tech industry, they may prevent you from carrying the stress of work home, and give you the opportunity to experience restoration by focusing on rest, relaxation, and play.

• Allow yourself time to decompress and unwind after work: If you live with other people, it might be helpful to take 15-30 minutes to yourself to rebalance after a hectic workday before interacting so that you can prevent spill-over stress (so often we get into arguments because we are worn thin from a bad day at work). Try to let your loved ones know in advance that you taking this time is nothing personal, this is just a needed self-care routine and that allows you to be more refreshed and connected afterwards. Practice activities that help you release the tension of work as much as possible, whether it is a hot bath, a walk of silence in nature, listening to music, engaging in aerobic exercise, riding your bike, meditating, or journaling about your day.

• Make sure to take your workday breaks. For some, it can be tempting to skip or shorten lunch or other work breaks to make sure you finish that important project on time. However, try to prioritize breaks just as you would any other work requirement. Your mental health and well-being is critical for sustained effort and attention. Try to use your breaks to do non-work related activities - think of it as "you" time. Use the time to hang out with coworkers, to exercise your body, or to practice stress-management activities outlined below. If your job offers you self-care based-perks, make sure to take advantage of them to help you to refresh and restore.

• Use stress-management & relaxation techniques throughout your day. During every opportunity that you can (e.g. allowed work breaks), practice relaxation and stress-management techniques to care for your body and mind. Exercise is a stress-management activity that can help discharge the physiological buildup of energy from anxiety or frustration, or energize and activate your mind during mental slumps or brain fog. Take the opportunity to walk (outside, if possible) during a break. Practice slow, diaphragmatic breathing at about 6 breaths per minute (5 second inhale, 5 second exhale) for 5 minutes to create physiological balance. Do gentle stretching after sedentary periods. Use a mindfulness app to help guide you through a 5-mintue meditation break. Use a creative outlet using a doodle book. Pay attention to whatever nourishes and restores you.

• Remember that you can't be perfect, and that's okay. True perfection isn't possible. A fear of failure often underlies the drive for perfection, but "failure" is often a necessary ingredient for learning and growth within multiple contexts of our lives, including our jobs. Try to remember that everyone you work with, including your boss or CEO, is imperfect, even if they do not show it. On a practical level, If you find that your job description and what you are actually doing in the workplace consistently don't match up, it might be worthwhile consult with someone about whether to talk about this with your employer to clarify expectations and brainstorm ways of addressing the discrepancy, so that both your and the organization's needs are better met.

• Speak up about the importance of mental health: Mental health stigma is a powerful oppressive force, often leading us to hide our emotional pain, and feel isolated and alone in our suffering. The reality is, approximately 1 in 5 individuals experiences mental illness within a given year. Anxiety and depression are much more common than most people think. Cultural myths that anxiety or depression are signs of "weakness" can be especially prevalent in certain industries. Stigma perpetuates shame and fear of judgment, creating a cycle of silence and suffering that prevents many from seeking needed support. Avoid shaming others who appear struggling. Invite open, accepting dialogue, recognizing that we are all human, and we all struggle.

• Get support.

  • Open Sourcing Mental Illness (OSMI) is a non-profit devoted to spreading mental health awareness, education, and resources within the tech industry.

  • Check out Startups Anonymous, a forum devoted to providing anonymous and positive feedback for those struggling in the tech industry.

  • Prompt is an initiative started by members of the tech industry to start more conversation about mental health in tech.

  • You might search for online or in-person support groups near you.

  • Receive support by opening up with trusted family members or friends.

  • Consider scheduling an appointment with a therapist or counselor to receive additional support, especially if anxiety or depression starts to pervade your life.

  • Talkspace is a subscription-based app to talk to therapists and counselors via text and video chat.

Know that you are not alone, and there is help available.

Follow Rise Psychology on Facebook or Twitter (@risepsychology). 

References

Sauter, S., Murphy, L., Colligan, M., Swanson, N., Hurrell, J., Scharf, F., Sinclair, R., Grubb, P., Goldenhar, L., Alterman, T., Johnston, J., Hamilton, A., Tisdale, J. (1999) Stress...at work. Retrieved from http://www.cdc.gov/niosh/docs/99-101/

Miller, L. & Smith, A. Stress in the workplace. Retrieved from http://www.apa.org/helpcenter/workplace-stress.aspx

Weiss, S. & Molitor, N. Mind/body health: Job stress. Retrieved from http://www.apa.org/helpcenter/job-stress.aspx