Burnout: What It Is and How We Can Beat It

By: Paige Remillard & Sebastian Little

There has been significant buzz around the term “burnout”, particularly over the past 2.5 years during COVID. Professionals and students alike are learning more about what it is and its widespread effects. This article is your guide to understanding what burnout is and what to do about it. 

WHAT IS BURNOUT? 

In our conversations and training, we define burnout as the state of operating from a place of depletion. 

Officially, the Mayo Clinic defines burnout as, “work-related stress — a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.” 

The good news is that people can take steps to overcome it, and even thrive through it.

DISTINCTIONS: WHAT IS THE DIFFERENCE BETWEEN STRESS, OVERWHELM, AND BURNOUT?

Stress, Overwhelm, and Burnout are closely linked, but distinctly different. 

Vulnerability and Shame Researcher Brené Brown defines Stress as when “we evaluate environmental demand as beyond our ability to cope successfully”- Atlas of the Heart. In other words, stress is when our demand exceeds our perceived resources. 

Thus, stress is relative and our relationship to stress - the way we view it and our ability to handle it - dictates how we respond to it. Stress is necessary for growth, as it incites us to adapt and evolve… but too much of it can lead to a state of Overwhelm. 

Overwhelm is when we hit our tipping point. This is when our stress manifests into a state of shutdown. Brené Brown defines Overwhelm as “An extreme level of stress, an emotional and/or cognitive intensity to the point of feeling unable to function”- Atlas of the Heart. 

Feelings of anxiety may begin to show up here. You might find yourself nervous, sweating, or feeling like you cannot possibly achieve the task at hand. What is remarkable about this stage however, is that you can exit it at any time. Perception shifts when one learns that they have agency over their Overwhelm. When you notice yourself taking on too much, experiencing consistent high stress, and dipping into overwhelm… stop and pick an activity that brings you childlike joy. Maybe this is painting, or reading, or running. Pausing is not enough. We have to change the channel by doing something different, and getting our head out of the predictable and familiar cycle of Overwhelm. 

In Overwhelm, a person is unable to function. In Burnout, a person is operating, but from a place of deficiency, lack and exhaustion. Therefore, they are not performing anywhere near their full potential. The World Health Organization defines Burnout as a “Work-related syndrome that involves 3 core attributes: fatigue, a sense of ineffectiveness and cynicism.” Additionally, in a study conducted at Georgetown University, it was stated that burnout includes feelings of “A sense of ineffectiveness, lack of accomplishment, and detachment from the job”. A startling point of reference is that 49% of healthcare workers are currently burned out. However, the effects don’t stop at the person. As burnout is on the rise, so is depression, malpractice, high turnover rates, and even suicide. Job satisfaction and performance take a nosedive as burnout increases. 

Our approach to Stress, Overwhelm, and Burnout is linear. If an individual is experiencing high amounts of Stress… it will likely lead to periods of Overwhelm. If they are often in a state of Overwhelm, they are at risk of Burnout. 

CURRENT STATE: WHAT ARE THE DRIVERS/CAUSES? HOW DID WE GET HERE? 

“Burnout is not about giving too much of yourself, it's about trying to give what you do not possess”- unknown.

Trying to give what you do not possess…What an interesting, and accurate description of burnout. Attempting to pour from a nearly empty cup. It is a common experience, yet one that many ignore, push through, and feel that they need to rise above. Burnout, particularly in the workplace, has reached new heights. According to the American Psychological Association’s 2021 Work and Well-Being Survey of 1,501 workers, 79% of them had experienced work-related stress during the month prior to the survey. To add to this, nearly 3 in 5 employees reported negative implications of work-related stress. This included lack of: interest, effort, motivation, and energy, along with cognitive weariness and emotional exhaustion. Perhaps the most eye-opening insight - there was a 38% increase in physical exhaustion reported among workers from 2019 to 2021. 

If we consider the past two and a half years, it is easy to see how the average person has experienced burnout at some level. From the pandemic, to isolation, and changes in work structure, many have been left feeling exhausted both physically and emotionally. However, this is not a new concept. In fact, the term burnout was first coined by Psychologist Herbert Freudenberger in 1970. The feelings of being overworked, lethargic, irritable, and anxious have been part of the experience for decades. If the facts speak for themselves, then what can we do about it?...

Common misconceptions around burnout lie in the remedies for it. For one, many believe that one or two days off from work can resolve it. Or that working harder and pushing through is actually the key. It has been found that working smarter, not harder, is crucial to beating burnout. High Performance Coach and Motivational Speaker Brendon Burchard says, “Maintaining excellence requires that you play the long game. No more compromising in the short term. Play the long game by recharging throughout each and every day, and by striking a rhythm of excellence”. The burnout cycle has historically been to work to a point of exhaustion and then have complete rest for a short time, and jump back into the chaos. How about instead of that, you try implementing daily habits? These can be called micro-rests. Ten minutes of meditation, a lunchtime walk, a call with a friend, or a quick morning workout can make a tremendous difference in your day. That small burst of genuine self care allows for creativity to enter, and stress to exit.

WHAT IS THE COST OF BURNOUT? 

Burnout is costly… emotionally, mentally, physically, and yes, even financially. Harvard Business Review states that the yearly healthcare spending to combat burnout is between $125 billion to $190 billion. What is even more appalling, is that in a survey conducted at Gallup, for employees that are burned out, out of every $10,000 in their salary, $3,400 of that is wasted due to job disengagement. 

WHAT ARE THE SOLUTIONS FOR BURNOUT? OUR RECOMMENDATIONS AND PRACTICES TO COMBAT BURNOUT. 

The way we identify with burnout is what ultimately makes the difference. If we view it as an immovable and inevitable obstacle in the way, it will remain just that. But if individuals and organizations see it as a signal to improve, it can become a very powerful catalyst for healthy growth and change. Below is a collection of best practices you can use individually or with your team to combat burnout. 

Individually:

• Notice when you feel dysregulated. Practice naming it as stress, overwhelm, or burnout. With this awareness, you will be able to implement a more effective tool.

• Make a list of 5-10 things that bring you joy. When you feel overwhelmed, pick an activity. 

• Practice taking micro-rest throughout your day. This can look like ten minutes of meditation, a lunchtime walk, an impromptu call with a friend, or a quick morning workout.

• Book your next vacation. Leverage the excitement of fun activities approaching on your calendar. 

• Subscribe to Adam Grant’s WorkLife Podcast. Listen to the first episode that catches your interest and share one takeaway with a colleague. 

• Reflect: Where is your well-being out of alignment? Take immediate action on the items out of alignment. 

• Reflect: When you are down – when energy, productivity, and performance is low – what do you need? 

• Reflect: When you are up – when energy, productivity, and performance are high – what do you need?

• Read: “Battling Burnout: A Conversation With Resiliency Expert Dr. Amit Sood”.

Combating burnout at an organizational level often requires a collaborative effort. Implementing rituals such as walking meetings or group mindfulness can go a long way. Hiring a coach or having your team participate in a personal development workshop on burnout has also proven to be extremely effective. 

Culturally, it will require organizations to shift the way they work. Consider a 4-day workweek, offering company-wide initiatives around rest and play, or performance incentives that encourage teammates to take dedicated rest. In any case, this must be purposeful, on a predictable cadence (ex. quarterly), and linked to the greater intention and commitment that the organization has to employee health and wellbeing. 

As a team leader: 

• Have a weekly team check-in. See where your team needs support.

• Read this article on Burnout Advice

• Check in with your teammates/staff. Ask what would support them? Offer resources if necessary.

• Set up a weekly check-in meeting with your team. Use this as an opportunity to discuss overwhelm, burnout, and healthy habits. Prioritize and normalize discussing how people are supporting their own well-being. 

• Challenge your organization to 75 Slow, a 75-day program to build more presence and groundedness. 

• Enact well-being days, team socials and events, volunteer opportunities, workweek incentives, lunch-and-learn programming, facilitated meditation sessions.