Understanding and Recovering from Burnout: Insights and Strategies

Between altered work environments, balancing work-from-home expectations, and juggling the impacts of COVID-19 policies, many Americans are becoming mentally and physically exhausted with their jobs. This prolonged period of fatigue, known as burnout, isn’t just a state of mind; it’s a real syndrome affecting countless workers across the country.

Burnout develops in stages as demands and work stressors pile on. Knowing about each stage can help you recognize signs of burnout before it becomes problematic. Here, we’ll help you identify these symptoms and provide tips for how to recover and learn to love your job again. Additionally, we will explore insights provided by Dennis Consorte, whose book Back After Burnout offers a detailed framework for recovery.

What is Burnout?

For the last several decades, the concept of burnout has been debated among industry professionals. In 2019, the World Health Organization (WHO) provided clarification by classifying burnout as a syndrome that stems from an occupational phenomenon. This condition is caused by “chronic workplace stress that has not been successfully managed,” according to the WHO. In this context, external factors, such as those from workplace dysfunction, are primarily to blame for burnout.

Burnout can affect your mental, physical, and emotional state. The feelings of burnout typically occur when you’re overwhelmed at work and feel as if you can no longer keep up with the rigors of your job. Burnout syndrome originated in the 1970s by American psychologist Herbert Freudenberger. It was first used to describe medical professionals, such as doctors and nurses, who felt “burned out” from their tireless work. The term later evolved to include any working professional experiencing exhaustion and an inability to cope with daily tasks.

The public and private policy changes in response to COVID-19 have magnified burnout, especially among healthcare workers. Indeed, a survey conducted in March 2021 found that burnout increased by nearly 10 percent (52 percent in 2021 compared to 43 percent before the pandemic) during COVID-19.

Stress vs. Burnout

It’s important not to confuse burnout with stress. Stress is having too much on your plate—too much work to handle, too many responsibilities, and too many hours spent working. Burnout is the opposite. You typically feel like you don’t have enough—not enough motivation, not enough energy, and not enough care.

The same can be said for misinterpreting depression for burnout. Certain depression-related symptoms, such as exhaustion and difficulty performing tasks, can masquerade as burnout. In most cases, burnout is work-related and doesn’t affect your day-to-day life. Depression, on the other hand, impacts every aspect of your life with persistent feelings of hopelessness, worthlessness, or helplessness.

What are the 5 Burnout Stages?

Burnout isn’t a sudden onset of feelings. Instead, your thoughts, feelings, and actions progress through a series of stages. The initial stages may not feel like much, but they can eventually lead to a habitual phase that makes it hard to carry out your occupational duties.

1. Honeymoon: This stage comes with energy and optimism. Whether starting a new job or tackling a new task, it’s common to experience satisfaction that leads to periods of productivity and creativity.
2. Onset of Stress: Eventually, the honeymoon phase dwindles, and you begin to experience stress. Not every second of your day is stressful, but there are more frequent times when stress takes over. You may start to lose focus more easily or be less productive. Physically, fatigue can set in, making it more difficult to sleep or enjoy activities outside of work.
3. Chronic Stress: The stress becomes more persistent. As the pressure mounts, the stress consistently affects your work. Examples include feelings of apathy, not completing work on time, being late, or procrastinating. Socially, you may withdraw from normal work-related conversations, or become angry and lash out at coworkers. Sometimes, these feelings follow you home and can affect relationships with friends and family.
4. Burnout: This phase is when you reach your limit and can no longer function as you normally would. Problems at work begin to consume you to the point where you obsess over them. You may also feel numb and experience extreme self-doubt. Physical symptoms will become intense, leading to chronic headaches, stomach issues, and gastrointestinal problems. Friends and family members may also notice behavioral changes.
5. Habitual Burnout: If left untreated, burnout can become a part of your everyday life and eventually lead to anxiety or depression. You can also experience chronic mental and physical fatigue that prevents you from working. Your job status may be put in jeopardy if you continue on this path.

Symptoms of Burnout

Burnout symptoms vary depending on which phase of burnout you’re in. In general, there are three primary symptoms to be aware of: exhaustion, depersonalization, and reduced personal accomplishment.

• Exhaustion: This fatigue presents itself both mentally and physically. The energy you typically have is zapped by persistent exhaustion.
• Depersonalization: This is a feeling of indifference or numbness. For example, you may become more cynical in your inner workings or lack the ability to communicate effectively with people.
• Reduced Personal Accomplishment: This tends to manifest when you feel your work is insufficient and you’re incapable of performing your duties. For example, you may lose pleasure in work you previously enjoyed. Your usual creativity may wane, and it can become harder to concentrate.

Symptoms may also present as physical, emotional, or behavioral:

• Physical Symptoms: Feeling tired, having difficulty sleeping, experiencing a change in appetite, dealing with headaches or muscle pain.
• Emotional Symptoms: Lacking motivation, experiencing feelings of self-doubt, feelings of failure or loneliness, an overall feeling of dissatisfaction.
• Behavioral Symptoms: Social isolation, not performing your responsibilities, work-related anger outbursts.

How to Recover from Burnout

Burnout can feel overwhelming, but recovery is possible with the right strategies. The key is to be honest with yourself and recognize the burnout. Here are some steps to help you recover:

1. Acknowledge the Burnout: The first step to recovery is admitting you are burned out. Denial will only prolong the recovery process.
2. Communicate with Your Boss: Let your boss know what you’re experiencing. They may suggest you take some time off to recharge. If this isn’t offered, request a personal day or two to reassess your situation.
3. Take a Break: Consider taking a vacation to truly unwind. Stepping away from work can help you gain a new perspective and recharge your batteries.
4. Prioritize Self-Care: Find new ways to cope with your job and establish a work-life balance. Prioritize self-care by scheduling time for yourself. This can include taking breaks throughout the day, going on a walk during lunchtime, and practicing breathing techniques to lower your stress.
5. Set Boundaries: Know your limitations and don’t be afraid to say “no.” This is especially important in today’s work-from-home environment, where the lines between work and personal life can easily blur.
6. Seek Professional Help: If you’re struggling with burnout and unsure where to turn, ask your primary care physician to refer you to a mental health provider. They can help you develop coping strategies and find a happy medium with your work.

Dennis Consorte’s MASHPLAY™ Framework

Dennis Consorte’s book Back After Burnout offers a detailed framework for recovering from burnout. His MASHPLAY™ framework addresses various aspects of burnout recovery and prevention, providing a structured path to reclaiming one’s energy, motivation, and joy in work and life.

MASHPLAY™ Framework

• Mindset: Recovery begins with a positive mindset. Knowing yourself and aligning your life with your core values is crucial. Focus on amplifying positive influences and shattering limiting beliefs.
• Acceptance: Accept that you are burned out and that it is a severe problem. Also, accept yourself as a complete human being, flaws and all.
• Symptoms: Identify the symptoms of burnout and the stressors that amplify them. Understanding these can help shape your interactions at work.
• Habits: Build sustainable habits by setting achievable goals and focusing on the process rather than just the outcomes. Replace bad habits with good ones to create structure in your workday.
• Purpose: Find purpose in your work. Rediscover your passions and align them with your daily activities. Aligning personal purpose with the company’s mission can enhance job satisfaction.
• Leadership: Recognize effective leadership styles and adapt to them. Develop leadership skills to create a positive work environment that mitigates burnout.
• Accountability: Be accountable to yourself and others. Having a support system can help you stay on track with your recovery goals.
• Yourself: Prioritize self-care and focus on your well-being. This may involve making hard decisions in the short term for a better long-term future.

Bottom line

Burnout is a serious condition that can affect every aspect of your life. Understanding the stages and symptoms of burnout can help you recognize and address it before it becomes problematic. Recovery involves a combination of self-awareness, communication, self-care, and professional help. Consorte’s Back After Burnout and his MASHPLAY™ framework offer a comprehensive approach to overcoming burnout and finding renewed purpose in work and life. By following these strategies, you can learn to enjoy your work again and maintain a healthy work-life balance.