Inside the Mind of a Psychologist: Understanding and Treating Burnout

Last Updated on December 11, 2024 by It’s Complicated

Lately, I’ve seen more and more people walking into my virtual office feeling completely drained, disconnected from their work, and wondering why something they once loved now feels like a burden. This isn’t just about being tired or having a tough week – what they’re experiencing is burnout. Burnout is a serious issue that affects not only your mind but also your body and overall well-being. It’s more than just stress; it’s a deep, exhausting sense of being overwhelmed and out of control. In this article, I want to share what I’ve learned about burnout, from the perspective of a psychologist, how it shows up in everyday life, and, most importantly, how you can tackle it.

What Is Burnout?

Burnout is like a slow, creeping fog that gradually takes over your life. It’s not just feeling stressed out – it’s a state of emotional, mental, and often physical exhaustion brought on by prolonged and excessive stress. People with burnout often feel emotionally drained, unable to muster the energy they once had, and may even start to resent their job or the people they work with. This isn’t something that just happens overnight; it builds up over time, often unnoticed until it becomes overwhelming.

One of the things that makes burnout so challenging is that it’s closely tied to how we think and feel about our work. It’s not just the workload that causes burnout, but also how we respond to it. Many people who experience burnout feel like they’re constantly failing or not doing enough, even when they’re working incredibly hard. These feelings can create a vicious cycle where you push yourself harder, only to feel even more drained and ineffective.

Why Does Burnout Happen?

Burnout usually doesn’t have a single cause. It’s often a combination of external pressures, like a demanding job or a toxic work environment, and internal factors, such as perfectionism or poor coping strategies. Let me share a story from my practice that illustrates this.

One of my clients, let’s call her Sarah, was a classic overachiever. She excelled at her job and thrived on the recognition she received. But as her responsibilities grew, she found herself working longer hours, taking on more than she could handle, and feeling like she could never switch off. Sarah’s internal drive to succeed, combined with the external pressures of her job, led her to a breaking point. She began to dread going to work, felt completely exhausted all the time, and started questioning whether her efforts were even worth it.

This is a common scenario. Burnout isn’t just about the number of hours you work; it’s also about the emotional toll that work takes on you. If you feel like you’re stuck in a cycle of overwork without any sense of accomplishment or reward, burnout can start to set in. It’s important to recognize that burnout is not a sign of weakness or failure – it’s a signal that something needs to change!

Real-Life Experiences of Burnout

Many people think burnout only happens to those in high-stress jobs like doctors or CEOs, but the truth is, it can happen to anyone in any profession. I’ve worked with clients from all sorts of different areas who have experienced burnout. One case that stands out involved a teacher who was passionate about their job. They loved teaching and making a difference in their students’ lives, but over time, the increasing workload, administrative tasks, and lack of support from the school led them to feel overwhelmed.

This teacher started noticing changes in their behavior – they were more irritable, found it hard to get out of bed in the morning, and began to feel detached from their students. What was once a calling had turned into a daily struggle. Together, we worked on identifying the unrealistic expectations they had placed on themselves and finding ways to set more manageable goals.

The lesson here is that burnout can sneak up on anyone, regardless of how much you love your job. When your work starts to feel like a heavy burden instead of a meaningful pursuit, it’s a sign that burnout might be taking hold.

Practical Strategies to Combat Burnout

If you’re reading this and thinking, “This sounds like me,” don’t worry – there are ways to fight back against burnout. The first step is recognizing the signs and acknowledging that you’re struggling. It’s okay to admit that you need help or that something needs to change. Here are some practical strategies I’ve used with my clients that you can try yourself:

1. Set Boundaries: One of the most effective ways to combat burnout is by setting clear boundaries between work and personal life. This can be tough, especially if you’re used to being “always on,” but it’s crucial for your mental health. Start by setting specific times when you won’t check emails or take work calls – maybe after 7 PM or on weekends. Protect this time fiercely, and use it to recharge.

2. Practice Mindfulness: Mindfulness is a powerful tool for managing stress and preventing burnout. It’s about staying present and fully engaged in the moment, rather than getting caught up in worries about the past or future. One simple way to practice mindfulness is through deep breathing exercises. Take a few minutes each day to sit quietly, focus on your breath, and let go of any tension in your body. This can help reduce the constant feeling of being on edge.

In my sessions, I often guide clients through mindfulness exercises to help them reconnect with the present moment. One client, let’s call him Max, who worked in a high-pressure finance job, found that practicing mindfulness during his lunch breaks made a significant difference. He started with just five minutes a day, focusing on his breathing and letting go of work-related thoughts. Over time, this simple practice helped him feel more grounded and less overwhelmed by the demands of his job.

3. Reframe Negative Thoughts: Burnout often comes with a lot of negative self-talk – thoughts like “I’m not good enough” or “I’m failing.” These thoughts can become a self-fulfilling prophecy, making you feel even worse. Cognitive Behavioral Therapy (CBT) is a technique that helps you identify and change these negative thought patterns.

For example, if you find yourself thinking, “I can never get everything done,” try to challenge that thought. Ask yourself, “Is this really true? What evidence do I have for this?” You might realize that, while you have a lot on your plate, you’ve managed similar workloads before and can do it again. Reframing these thoughts can reduce the emotional impact of burnout.

4. Take Regular Breaks: It sounds simple, but taking regular breaks is essential for preventing burnout. When you’re deep into work, it’s easy to push through without stopping, but this only leads to more exhaustion. Schedule short breaks throughout your day – step away from your desk, take a walk, or do something you enjoy. These breaks help reset your mind and can actually make you more productive in the long run.

One of my clients, a lawyer who often worked 12-hour days, started implementing short breaks after we discussed the importance of downtime. She would take 10 minutes every couple of hours to stretch, get some fresh air, or just relax. This small change made a big difference in her energy levels and helped her maintain focus throughout the day.

5. Find Joy Outside of Work: When work consumes your life, it’s easy to lose touch with the things that bring you joy. Make time for hobbies, social activities, and other interests that have nothing to do with work. Whether it’s reading, playing a sport, spending time with loved ones, or trying out a new recipe, these activities can help you reconnect with the things that make you happy and provide a much-needed break from work stress.

6. Seek Support: Don’t try to go through this alone. Talk to someone you trust about what you’re experiencing, whether it’s a friend, family member, or mental health professional. Sometimes just sharing your feelings can provide relief and help you gain perspective. If you feel comfortable, consider discussing your situation with your supervisor or HR department – they may be able to offer support or make accommodations to help alleviate some of your stress.

In my practice, I encourage clients to build a support network they can turn to when they’re feeling overwhelmed. For instance, one client who worked in healthcare found it incredibly helpful to connect with colleagues who were going through similar experiences. They started a small support group where they could share their challenges and offer each other encouragement, which made a big difference in managing their burnout.

Preventing Burnout Before It Starts

While it’s important to know how to address burnout, prevention is even better. Here are some proactive steps you can take to protect yourself from burnout in the first place:

1. Prioritize Self-Care: Make self-care a non-negotiable part of your routine. This includes getting enough sleep, eating well, exercising regularly, and making time for relaxation and fun. Think of self-care as an investment in your long-term well-being. When you take care of yourself, you’re better equipped to handle the challenges that come your way.

2. Manage Your Workload: Be realistic about what you can achieve in a day. It’s okay to say no to additional responsibilities if you’re already stretched thin. Delegate tasks when possible, and don’t be afraid to ask for help. It’s better to do a few things well than to try to do everything and end up burned out.

3. Create a Healthy Work Environment: If possible, make your work environment a place that supports your well-being. This might mean organizing your workspace, ensuring you have a comfortable chair, or adding personal touches that make your space more pleasant. Also, if your work culture allows, encourage open communication about stress and mental health. When people feel safe discussing their struggles, it creates a supportive environment where burnout is less likely to take hold.

4. Set Technology Boundaries: It’s easy to feel like you need to be available 24/7. But constantly being “on” can quickly lead to burnout. Set boundaries with technology by turning off notifications after work hours and designating certain times of the day to check emails or messages. This will help you disconnect and recharge.

5. Practice Gratitude: Focusing on the positive aspects of your life can help shift your mindset and reduce the risk of burnout. Take a few minutes each day to reflect on what you’re grateful for – this could be something as simple as a good cup of coffee, a supportive friend, or a small accomplishment at work. Cultivating gratitude can help you maintain a more balanced perspective and build resilience against stress.

Conclusion

Burnout is a serious issue that can affect anyone, but it’s not something you have to live with. By recognizing the signs, making changes to how you work, and prioritizing self-care, you can overcome burnout and regain a sense of balance and fulfillment in your life. Remember, it’s okay to ask for help, and taking care of your mental health is just as important as taking care of your physical health. If you’re feeling overwhelmed, reach out to someone who can support you – you don’t have to go through this alone!

References

Aronsson, G., Theorell, T., Grape, T., Hammarström, A., Hogstedt, C., Marteinsdottir, I., … & Hall, C. (2017). A systematic review including meta-analysis of work environment and burnout symptoms. BMC Public Health, 17(1), 264. https://doi.org/10.1186/s12889-017-4153-7

Bianchi, R., Schonfeld, I. S., & Laurent, E. (2015). Burnout-depression overlap: A review. Clinical Psychology Review, 36, 28-41. https://doi.org/10.1016/j.cpr.2015.01.004

Maslach, C., & Leiter, M. P. (2016). Burnout: A brief history and how to address it. APA Books.

Shanafelt, T. D., & Noseworthy, J. H. (2017). Executive leadership and physician well-being: Nine organizational strategies to promote engagement and reduce burnout. Mayo Clinic Proceedings, 92(1), 129-146. https://doi.org/10.1016/j.mayocp.2016.10.004

Siegrist, J. (2016). Work stress and health: Exploring the role of psychosocial work factors. Current Opinion in Psychiatry, 29(2), 109-115. https://doi.org/10.1097/YCO.0000000000000234

Williams, E. S., Rathert, C., & Linzer, M. (2019). Burnout and resilience: A framework for addressing burnout in the health care workforce. The Joint Commission Journal on Quality and Patient Safety, 45(7), 472-478. https://doi.org/10.1016/j.jcjq.2019.05.006

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