Tackling Burnout: It's Not Just About Finding a New Job
What is burnout?
Burnout has become increasingly prevalent in recent years, especially with the emergence of remote work. While remote work may seem to offer flexibility and more time for personal pursuits, research shows the opposite: remote workers tend to work more consistently, put in longer hours, and accomplish more. Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet the demands of your personal and professional life. It is often associated with work stress, but it can also stem from other areas of life where there’s persistent pressure and little relief or support. Understanding the complexities of burnout is essential for effectively addressing its causes and implementing preventive measures to promote well-being.
In my sessions, many clients express feeling that the only way to escape burnout is by finding a new job. However, some encounter the same issues in their subsequent roles and are confused by the recurring pattern. They often overlook a crucial factor: their own personality traits, thoughts, or beliefs that influence their burnout. It’s important to acknowledge that sometimes the job itself is the problem—perhaps our boss is overly demanding, the workplace culture is toxic, or the expectations are unrealistic. Yet, there are also instances where we contribute to our own stress. In fact, recent studies have pointed out the connection between job-related stressors and personal predispositions in burnout, highlighting the need to consider both when discussing burnout. Recognizing these personal traits within ourselves opens up the opportunity for personal growth and problem-solving, either helping us better understand ourselves or helping us find solutions for tackling stress and preventing burnout.
Internal Factors of Burnout: Personal Traits and Tendencies
To effectively address burnout, looking inward and identifying personal traits and tendencies that may predispose us to this condition is crucial. Certain personality characteristics can significantly amplify the impact of job-related stressors:
1
Perfectionism
Perfectionism is characterized by setting excessively high standards and being overly self-critical. When these standards aren’t met, it can lead to chronic stress and dissatisfaction. This relentless pursuit of perfection results in an unending cycle of striving and self-criticism, making individuals more susceptible to burnout.
2
People-Pleasing
People pleasers prioritize others’ approval over their own well-being, which can contribute to overwhelming workloads and emotional strain. These individuals have a hard time saying no and often fear disapproval or conflict, causing them to take on more than they can handle in an effort to avoid disappointing others. By continuously putting others’ needs ahead of their own, people pleasers may find themselves caught in a cycle of overcommitment and depletion, making it hard to maintain a healthy work-life balance.
3
Type-A Personality
Type-A personalities are often competitive, ambitious, and driven. High levels of competitiveness and ambition can lead individuals to take on excessive workloads and set unrealistic goals, increasing the risk of chronic stress and exhaustion. Additionally, their sense of time urgency and impatience can result in constant pressure to perform quickly and efficiently, leaving little room for relaxation or recovery.
4
Workaholism
Workaholism is an addiction-like compulsion to work excessively, often at the expense of other areas of life. Workaholism is often rooted in a need for validation and achievement, creating a vicious cycle where the more one works, the more one feels compelled to work, leading to emotional and physical exhaustion. It can also lead individuals to neglect essential activities that promote well-being, such as rest, leisure, and socialization. Additionally, workaholics may find it difficult to disconnect from work, causing them to carry their work stress into their personal lives. This constant state of high alert and blurred boundaries between work and personal life can significantly increase the risk of burnout.
While not the sole causes of burnout, personality traits like perfectionism, people-pleasing, Type-A personalities, and workaholism can significantly amplify the impact of work stress. Recognizing these traits within oneself is crucial for considering how to deal with burnout.
External Factors of Burnout: The Workplace Culture
It’s equally important to examine the external factors in the workplace that can contribute to burnout. Certain aspects of job environment and organizational culture can significantly increase stress levels:
1
High Workload
Excessive job demands, such as tight deadlines or large volumes of work, can contribute to burnout. When workloads are consistently heavy, employees may feel overwhelmed and unable to keep up, leading to chronic stress and burnout.
2
Lack of Autonomy
When employees lack control or decision-making abilities in their roles, they may feel helpless and overwhelmed. Autonomy in the workplace allows employees to feel empowered and engaged, while its absence can lead to frustration and burnout.
3
Poor Work-Life Balance
Jobs that require long hours or frequent overtime without adequate time for rest or leisure can lead to burnout. When a company implicitly or explicitly encourages long hours and constant availability, employees may feel pressured to conform, fearing negative consequences such as poor performance reviews, lack of promotions, or even job loss. Additionally, a workplace culture that stigmatizes taking time off can lead employees to push themselves past their limitations to work harder and longer, neglecting essential self-care and wellness behaviors. In such environments, even those who wish to maintain a healthy work-life balance may find it challenging to do so, as they face both cultural expectations and peer pressure to prioritize work above all else.
4
Low Job Satisfaction
Monotonous or unfulfilling work, lack of recognition or appreciation, and limited opportunities for growth or advancement can contribute to emotional exhaustion. Feeling undervalued or stuck in a dead-end job can make it hard to stay motivated and positive about the work one is doing.
5
Inadequate Support
Inadequate support in the workplace, whether from colleagues, supervisors, or the organization itself, can contribute to burnout by leaving individuals feeling isolated, overwhelmed, and unsupported in managing job demands and challenges. When employees do not receive the necessary support from their supervisors, such as clear guidance, constructive feedback, or recognition for their efforts, they can feel undervalued and demotivated. Poor communication from leadership can make it hard for employees to understand expectations or improve their performance, causing confusion and frustration. Lack of support from colleagues can lead to isolation and loneliness. Collaboration and teamwork are crucial for employee morale. Employees feeling ill-equipped to handle their responsibilities or grow in their roles can lead to increased stress and job dissatisfaction.
6
Poor Organizational Policies
When policies are unclear, inconsistent, or overly rigid, employees may struggle to navigate their roles effectively, leading to increased stress and confusion. Additionally, inadequate policies related to workload management, communication, or work-life balance can exacerbate job-related stressors, ultimately contributing to burnout as employees feel unsupported or constrained by organizational practices.
7
Job Insecurity
Concerns about job stability, layoffs, or frequent company reorganizations can create anxiety and undermine motivation. The constant fear of job loss can force employees into a state of hyper-vigilance, where they feel compelled to prove their worth continually. This can result in working excessive hours, taking on more tasks than they can handle, and sacrificing personal time to demonstrate dedication and productivity. Over time, this relentless pressure can lead to physical and mental exhaustion, making individuals more susceptible to burnout.
8
Workplace Culture
A hostile environment or conflicts with bosses or coworkers can contribute to job dissatisfaction and burnout. Hostile interactions with colleagues or supervisors can create feelings of stress, anxiety, and emotional exhaustion, making it difficult for employees to thrive in such environments. Conflicts with bosses or coworkers can also erode trust and collaboration within teams, hindering productivity and morale.
Addressing burnout necessitates a holistic approach that integrates self-awareness, environmental changes, and targeted interventions. By fostering self-awareness, individuals can identify their personal stressors and take proactive steps to manage them, leading to a more balanced and fulfilling life.
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*Disclaimer: The content posted on this website is for marketing and educational purposes only. It is not, nor is it intended to be, psychotherapy or a replacement for mental health treatment. Please seek the advice of your licensed medical or mental health professional, and do not avoid seeking treatment based on anything read on this website.
