Sana Khanna*, a former colleague, was a top performer. She perpetually surpassed targets, and was the leading revenue churner for the organisation. She took on onus beyond her profile, and never failed to flash her characteristic smile whenever she met with a familiar face. However, five years down the line, her performance dwindled. She couldn’t focus, was often found sulking about the workload to her work friends, and consistently came in late. Eventually, despite a huge backlog, Sana had to take time off. This is what one would define as a case of burnout.
What is a burnout you ask? Dr Mehezabin Dordi, clinical psychologist, rehabilitation and sports medicine departments, Sir HN Reliance Foundation Hospital, states, “The term ‘burnout’ was first coined in 1974 by Herbert Freudenberger, where he defined burnout as, ‘the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to produce the desired results.’”
It is also important to note that 29 per cent workers in India experienced increased burnout at work, owing to extended workdays during the ongoing Covid-19 pandemic, according to a recent study conducted by Microsoft. Stressors of contracting the virus on the job, and the lack of separation between work and private life, were touted to be the primary reasons.
According to Ms Akshita Shukla, consultant, clinical psychologist, at Sukoon Health, Gurgaon, “Burnout is largely associated with one’s job. It has three elements: feelings of exhaustion, mental detachment from one’s job, and increasing poor performance at work.”
Shukla lists down the signs and symptoms of a burnout:
1. Physical signs and symptoms
• Frequently feeling tired and drained of energy
• Compromised immunity, leading to frequent illnesses
• Chronic headaches and muscle pain
• A sharp change in appetite or sleeping habits
2. Emotional signs and symptoms
• Constant self-doubt, and a sense of being a failure
• Feeling trapped and lost in the situation they’re in
• Feeling of loneliness and detachment from the world
• Little to no motivation
• Persistent negative thoughts and a cynical attitude towards life
• No sense of accomplishment along with dissatisfaction
3. Behavioural signs and symptoms
• Giving up on responsibilities
• Cutting ties or isolating from closed ones
• Constantly procrastinating, and taking time to get things done
• Depending upon food, alcohol, drugs to cope
• ‘Snapping’ at others, or expressing your frustration on loved ones
• Absenteeism from work or school, or coming and going at erratic hours
As with any illness, symptoms of burnout change from person to person. However, Dr Dordi mentions commonly observed five stages that lead to a burnout. They are:
Stage 1: Honeymoon Phase
This stage is characterised by a high job satisfaction you experience when you undertake a new task. There is a sense of commitment, energy, and creativity. This is especially true of a new job role, or the beginnings of a business venture.
The signs to watch out for in this stage are:
• Job satisfaction
• Readily accepting responsibility
• Sustained energy levels
• Commitment to the job at hand
• Free-flowing creativity
• High productivity levels
The theory is that if you create good coping strategies, such as following a routine or prioritising what is important at the moment to get the work done, at this stage, you can continue in the honeymoon phase indefinitely.
Stage 2: Onset Of Stress
In this stage you are more aware of some days being better or worse than the others. You may find your optimism dwindling, as well as notice common stress symptoms affecting you physically, mentally, or emotionally, such as:
• High blood pressure
• Lack of concentration on the task at hand
• Irritability
• Job dissatisfaction
• Lack of sleep or reduced sleep quality
• Lack of social interaction
• Lower productivity
• Unusual heart rhythms
• Anxiety
• Avoidance of decision making
• Change in appetite or diet
• Fatigue
• Forgetfulness
Stage 3: Chronic Stress
The third stage of burnout is chronic stress. There is a continuous marked change in your stress levels, going from motivation, to experiencing stress on an incredibly frequent basis. You may also experience more intense symptoms, like:
• Lack of hobbies
• Missed work deadlines and/or targets
• Persistent tiredness in the mornings
• Physical illness
• Procrastination at work and at home
• Repeated lateness for work
• Resentfulness
• Social withdrawal from friends and/or family
• Anger or aggressive behaviour
• Apathy
• Chronic exhaustion
• Cynical attitude
• Denial of problems at work or at home
• Feeling threatened or panicked
• Feeling pressured or out of control
• Increased alcohol/drug consumption
• Increased caffeine consumption
Stage 4: Burnout
Stage four is where symptoms become critical. When we discuss burnout, this is the stage which is most often referred to. Leading a normal life is often not possible, and it becomes important that you seek help. The symptoms to watch out for are:
• Development of an escapist mentality
• Feeling empty inside
• Obsession over problems at work or in life
• Pessimistic outlook on work and life
• Physical symptoms intensify and/or increase, such as chronic headaches, and gastro-intestinal issues
• Self-doubt, and always second-guessing oneself
• Social isolation
• Behavioural changes, either too aggressive or too shy
• Complete neglect of personal needs
• Desire to "drop out" of society
Stage 5: Habitual Burnout
The final stage of burnout is habitual burnout. This means that the symptoms of burnout are so ingrained in your life that you may experience a significant physical or emotional problem, as opposed to occasionally experiencing stress or burnout. You should watch out for the following signs:
• Chronic sadness
• Depression
• Burnout syndrome
• Chronic mental fatigue
• Chronic physical fatigue
Shukla adds, “Because their symptoms are similar, in some cases, burnout can also lead to depression. Understanding the subtle difference is important so correct treatment approach can be given whether it be psychotherapy or pharmacotherapy (therapy and medicines).”
Burnout is a slow process with multiple signs and symptoms. Identifying the triggers associated with one’s stress is an effective way to prevent or slow down an eventual state of burnout. Once you have understood the signs, symptoms, and stages of burnout, you could take the following steps as coping strategies, as advised by Shukla:
• Take breaks from work everytime you feel overwhelmed. Go outside for a walk or fresh air.
• Exercise is known to enhance your physical state and mood, so make sure there is a dedicated time for physical activities. Try to take out at least 30 minutes for yoga or any form of workout you enjoy.
• Listen to your body, take adequate rest, eat healthy and practise self-care.
• Try to stay flexible to handle unexpected problems; instead of focusing on the problem, try to shift the focus to the solution.
• Every time you become stressed, mentally investigate your state of mind to understand triggers, what makes you feel unsure, or what aspect of the job seems daunting to you. Once you are able to find these points, you can work through them one step at a time.
• Understand and accept your limits, when it comes to work and in your life.
• Develop a strong social support system, reach out to co-workers if you need help. Take some time off with your friends and family.
• Re-evaluate your goals and prioritise them, have a look at them every two to three weeks for a refresher.
• Get adequate sleep; set a bedtime timer on your phone and try to get a minimum of seven hours of sleep at night. Your body needs to reset and refresh as you begin a new day at work.
• Assert yourself, learn to say no if the task is something that is not your expertise or if you think it will pile on to your work.