Burnout isn’t failure, it’s a signal

Burnout. It’s the word that makes us shudder and shrug at the same time. We know it, we dread it, and too often, we dismiss it. But here’s the truth: burnout isn’t a sign of weakness or failure. It’s a signal - a flashing red light on the dashboard of life, telling us it’s time to recalibrate.

In this blog, we’ll unpack what burnout really means, why it’s not your fault, and how you can start breaking the burnout cycle. If you want to go deeper into how to break the burnout cycle, click play on WorkWell podcast episode above.

What is burnout?

Burnout isn’t just feeling tired. It’s a chronic condition that impacts your emotional, mental, and physical health. According to research, burnout consists of three main components:

1. Emotional exhaustion: The relentless feeling of being depleted and unable to recharge.

2. Depersonalisation: Becoming cynical or detached from your work and the people around you.

3. Reduced accomplishment: Feeling ineffective, unproductive, or unfulfilled.

The types of burnout

Burnout isn’t one-size-fits-all. Here are the four main types:

• Overload burnout: The classic “work harder, push faster” mode that leaves you drained and unhealthy.

• Underchallenged burnout: Feeling unmotivated and stuck due to lack of stimulation or growth.

• Misalignment burnout: When your personal values clash with the values or culture of your workplace.

• Neglect burnout: A sense of helplessness stemming from insufficient guidance or direction.

Each type manifests differently, but all point to the same core issue: something isn’t working, and it’s time to take notice.

Busting burnout myths

Before we go further, let’s tackle some common misconceptions:

• Myth 1: Burnout means you’re weak
  Reality: Burnout often stems from systemic issues, prolonged stress, or societal pressures. It’s not about weakness; it’s about endurance stretched too far.

• Myth 2: Burnout is just being tired
  Reality: While rest can help with tiredness, burnout requires a deeper recalibration of your life and priorities.

• Myth 3: Burnout is personal
  Reality: External factors like workplace culture, societal expectations, and economic pressures play a significant role.

The 12 stages of burnout

Burnout doesn’t happen overnight. It’s a gradual process that can be understood through the 12 stages of burnout, adapted from Herbert Freudenberger and Gail North’s framework:

1. Compulsive ambition: Overcommitting to prove your worth.

2. Working harder: Taking on more than you can handle.

3. Neglecting needs: Sacrificing rest, relationships, and self-care.

4. Avoiding conflict: Blaming external factors instead of addressing root issues.

5. Revising values: Retroactively altering personal values in order to match work goals.

6. Denying problems: Insisting you’re fine despite mounting stress.

7. Withdrawal: Avoiding social connections and isolating yourself.

8. Concerning others: Friends and family notice and become increasingly concerned by behavioural changes.

9. Depersonalisation: Feeling detached from yourself and others emotionally.

10. Sense of emptiness: Experiencing increasingly loss of purpose, ambition and drive.

11. Depression: Faces a complete lack of passion and enthusiasm for life.

12. Burnout syndrome: Complete mental, physical, and emotional collapse.

Understanding these stages can help you identify where you might be in the burnout cycle and take steps to intervene early.

Recognise the signs

Burnout can creep up on you. Here are some common red flags:

• Physical symptoms: Chronic fatigue, headaches, digestive issues.

• Emotional symptoms: Irritability, hopelessness, cynicism.

• Behavioural changes: Social withdrawal, procrastination, reduced productivity.

If you’re noticing these signs, pause and reflect. Ask yourself:

• What tasks leave me feeling drained?

• When did I last feel energised?

• Am I experiencing physical or emotional symptoms?

Recognition is the first step in breaking the burnout cycle.

Breaking the burnout cycle

Recovering from burnout isn’t about quick fixes; it’s about intentional actions. Try these three steps:

1. Recognise:
   Acknowledge the signs and symptoms. Understand that burnout isn’t just “stress” - it’s your body’s way of saying something needs to change.

2. Reassess:
   Reevaluate your priorities and boundaries. Use tools like the Eisenhower Matrix to categorise tasks:

   • Urgent and important? Do it now.

   • Important but not urgent? Schedule it.

   • Urgent but not important? Delegate it.

   • Neither urgent nor important? Delete it.

   Reassessing isn’t about giving up; it’s about creating space for what matters and truly aligns with your values.

3. Restore:
   Rebuild energy and balance through small, consistent actions:

   • Physical: Prioritise sleep, hydration, and light exercise.

   • Emotional: Spend at least 30 minutes a week doing something you love, free from pressure.

   • Support: Reach out to friends, mentors, or mental health professionals. Never forget that asking for help is a sign of strength.

The bigger picture

Burnout isn’t just an individual problem; it’s a societal one. We live in a culture that often glorifies overwork and undervalues rest. Breaking the cycle isn’t just about you, it’s about challenging the systems and expectations that contribute to burnout in the first place.

Remember: burnout isn’t the end. It’s a sign, a signal, and an invitation to take a different path. You’re not failing. You’re recalibrating. And that’s the first step to healing.

Let’s work well, together.