So, what is professional burnout?
by Britt Riddle

 

I remember the moment I received a letter from my retirement benefits company that forecasted the year of my anticipated retirement. In what seemed like slow motion, I put the letter on the table next to where I was standing and said out loud to myself, “No? No. No!” Something in my gut knew things were going to have to change. Symptoms of professional burnout had been creeping in for years—occasional fatigue that turned into constant exhaustion, minor health inconveniences that shifted into autoimmune responses, and weeks filled with tasks that, while once deeply meaningful, now felt frustrating and tedious. I enjoyed the people I worked with, but I realized the long hours, the caregiving role, and my personality as an introvert meant the work was not sustainable for me long-term.

It was this realization that led me back to school to become a therapist. I wanted to learn more my own burnout experience as well as the experience of so many of my colleagues in helping professions. And I didn’t just want to learn about it, I wanted to learn how to recover from it, or better yet, prevent it.

So, what is professional burnout?

Professional burnout is more than feelings of temporary stress. It occurs when the demands of your job (e.g., excessive workload, unrealistic expectations, lack of decision-making, inadequate support from management or colleagues, deadlines, fundraising goals, meetings, or customer/client complaints) outweigh the resources you have to meet the demands (e.g., budget, team members, skillsets, technology, time, realistic expectations, and emotional support) over a period of time. Burnout tends to show up in people who are in caregiving roles, high-pressure work environments, or those who feel a lack of agency in how they do their work.

What does burnout look like?

Burnout symptoms come in all different forms and look different for each person, but there are some common themes:

• Emotional Exhaustion: Feeling drained, fatigued, and unable to cope with daily demands.
• Depersonalization: Developing a cynical attitude toward your job, colleagues, or the people you serve, leading to emotional detachment.
• Reduced Performance: A noticeable decline in productivity and/or effectiveness in your role.
• Physical Symptoms: Headaches, stomach issues, and sleep disturbances
• Decreased Satisfaction: A loss of enjoyment and motivation for your work, even in tasks that used to bring you joy.

How can we prevent burnout?

I recently came across the work of cognitive neurobiologist, Dr. Sahar Yousef—she proposes a 3M framework that provides a simple (though not necessarily easy) structure for reducing stress, preventing burnout, and increasing work-life balance. Dr. Yousef’s 3M framework includes planning your day, week, and month around these kinds of breaks:

Macro (big) breaks: a full or half day of rest every month

Meso (medium) breaks: 2-4 hours of rest every week

Micro (small) breaks: a few minutes of rest every day

“Rest” in this context doesn’t just mean not working, but invites us to consider how to find small moments when we can actually allow our mind and body to disconnect and reset—creating stretches of time, even if brief, when we do not have responsibility for anything or to anyone.

Other burnout prevention strategies include:

• Regular Check-Ins: Taking a weekly or monthly assessment of your stress levels (some people find it helpful to gauge stress on a 1-10 scale so changes can be easily identified) can help you notice early stages of stress that you can take actions to reduce before it turns into burnout.
• Prioritize Self-Care: Engage in activities that recharge you, such as exercise, hobbies, and quality time with friends and family.
• Identify & Establish Boundaries: Set clear work hours and make time for breaks to disconnect from work responsibilities.
• Seek Support: Talking to colleagues, friends, or a therapist can provide validation and strategies for coping.
• Professional Development: Engaging in training or workshops can provide fresh skills and perspectives, reigniting your passion for work.

One way I enjoy helping clients who are wanting to prevent or recover from burnout is to work on identifying personal values. When our values don’t align with our workplace culture or expectations, we may experience significant stress and/or burnout. Clarifying values allows us to get clear about what is most important to us—the why of what we do and the choices we make. This helps us set boundaries and feel more confident in saying “yes” and “no” when making decisions—all of which increases our sense of agency and reduces the likelihood of burnout.

My own experience with burnout helps me hold on to hope for my clients who may feel stuck on the seemingly never-ending hamster wheel of workplace expectations and demands. If you are struggling with burnout or think you might be heading in that direction, you do not have to go it alone!

Please reach out for a free consult call to see if we may be a good fit to work together: https://schedulewithlmc.as.me/BrittRiddle. I would love to help you explore ways to reduce stress, clarify your boundaries, as well as cultivate your burnout prevention toolbox.

 

Originally from Louisville, Britt moved back to pursue a Master’s degree in Marriage and Family Therapy at Louisville Presbyterian Theological Seminary. Prior to becoming a therapist, Britt received a Master of Divinity (M.Div.) degree and Doctor of Ministry (D.Min.) degree and served as a minister in congregations in Virginia and Kentucky. In her free time she can be found doing all the introvert things: writing, creating, reading, and practicing meditation and yoga.