Fatigue and exhaustion are becoming increasingly apparent around us, often stemming from work-related stress. If no changes are made in work organization and lifestyle, burnout can develop.
Burnout was first mentioned by Herbert Freudenberger in 1974. Along with colleagues, he described its 12 stages:
- Excessive ambition – taking on too many responsibilities and tasks. This may stem from a need to prove oneself or an inability to say no to additional tasks.
- Overworking – when taking on too many responsibilities, work no longer fits within regular working hours. For example, responding to emails after work hours and on weekends becomes common.
- Neglecting one’s own needs – prioritizing others’ needs over one’s own. As the workload increases, time is taken away from self-care, leading to less sleep, unhealthy eating habits, and reduced time spent with loved ones. This can also result in mistakes at work.
- Ignoring conflicts – disregarding difficulties and conflicts stemming from burnout and focusing even more on work. Suppressing emotions can lead to increased worry and anxiety, which are the first physical symptoms (fatigue and exhaustion).
- Changes in values – as values shift away from previous priorities such as family, friends, and hobbies, work takes precedence.
- Denial of new problems – due to changing values, problems are attributed to external sources. This leads to conflicts, with workloads and time constraints being blamed instead of lifestyle changes. Frustration increases, and individuals may become cynical and bitter, with less free time.
- Social withdrawal – spending less time with friends and family, seeing them as burdensome. Conversations predominantly revolve around work, and individuals often turn to alcohol or substances to relieve stress.
- Impact on others – family members and friends start noticing behavioral changes and express concerns about burnout symptoms. Loved ones may also suffer due to the burnout sufferer’s actions (forgotten promises and appointments).
- Identity crisis – losing contact with oneself, seeing oneself and others as worthless, and emotionally distancing oneself. What was once approached with enthusiasm at work is now seen negatively.
- Inner emptiness – feeling useless and anxious, losing all motivation and ambition.
- Depression – an inability to experience joy, accompanied by emotional, mental, and physical exhaustion. Feelings of hopelessness and indifference towards the future emerge.
- The final stage of burnout – here, physical and mental collapse can occur. There is a risk of suicide. Immediate medical intervention is needed, and recovery requires an extended break from work.
To prevent burnout, it is essential to proactively care for one’s mental health, emphasizing sufficient sleep, regular exercise, and a healthy diet during stressful times. Maintaining a balance between work and personal life is crucial, with time allocated for regular relaxation.
If you feel that any of the stages of burnout apply to you, it is advisable to seek support from a psychologist. Prompt help can prevent complete burnout.
Psychologist Kerttu Randmaa | Valvekliinik
