Are You Suffering From Burnout? 3 Dimensions of Burnout

 It was a cool spring day in Central Indiana, and I was outside pulling weeds on our patio in preparation for the upcoming backyard parties. I remember feeling really irritated, about EVERYTHING. There was something happening at work that was making me particularly grumpy.

As I was talking to my husband about this work thing, he said, “I don’t think this thing would normally bother you. I wonder if you’re feeling overworked and overwhelmed.” That stopped me in my tracks. I pondered this feedback and realized I was feeling micromanaged, burnt out, and apathetic about my job.

My job at the time was a literal rinse and repeat pattern with little to no variation. I have found that I like a good challenge, and once I master that challenge, I get bored by it. I knew I needed a job that had enough novelty to it that boredom didn’t set in. Thankfully, I was able to leave that job shortly after I realized I had burnout. I began doing outpatient counseling for individuals and absolutely loved it, and I still do to this day.

What I realize now, is that in addition to that job not challenging me enough, is that this was the beginning signs of burnout. Thankfully, I was able to change jobs before burnout set in but if I had stayed any longer at that job, I don’t know what would have happened.

I think burn out is a bit of an oxymoron. Burn out, at least to me, suggests something powerful, sudden and quick. In my experience, most people experience burn out as a slow fade and burn out usually happens so gradually that it’s hard to determine when it started.

What Is Burnout?

Maslach, a leading researcher on burnout, defines it as, “a psychological syndrome characterized by emotional exhaustion, depersonalization and a reduced sense of professional efficacy (Edú, et. al., 2022). Here is a post from several years ago that further defines burnout that we think you might find helpful.

What Are the 3 Dimensions of Burnout?

Emotional Exhaustion

Emotional exhaustion can vary from person to person because everyone is different. Researchers initially found burnout in occupations that carried a high caregiving role like nurses, doctors, pastors, teachers, social workers, etc. We now know that it can happen in any occupation where people are feeling overextended.

Signs of emotional exhaustion:

• Feeling overextended and depleted of mental and physical energy
• A sense of being “used up” with nothing more to give
• Difficulty getting started with work or daily tasks
• Feeling unable to “recharge” even after resting
• Feeling unable to rest, even when given the opportunity (e.g., going to bed and then feeling “keyed up’)
• Chronic fatigue and insomnia

Depersonalization/Cynicism

These words seem scary but do help define burnout very well. Here are the definitions of each to help us understand how these words relate to burnout.

Depersonalization is defined as, “loss of identity and feelings of unreality and strangeness about one’s own behavior.” (Merriam-Webster).

Cynicism is defined as, “contemptuously distrustful of human nature and motives” (Merriam-Webster).

These definitions help us identify the feelings that people might be having if they are burned out.

Signs of depersonalization/cynicism are:

• Developing a negative, cynical attitude toward work
• Emotional detachment from colleagues and work responsibilities
• Feeling disconnected from one’s sense of identity
• Loss of meaning or purpose in work

Reduced Productivity

This is the easiest aspect of burnout to define as many people have experienced a reduction in their productivity. It is normal to have days when you don’t feel energized, creative or productive at work. With burnout, a reduction in productivity is more of an ongoing problem that begins to interfere with your ability to do your work.

Signs of reduced productivity are:

• A decline in feelings of competence and successful achievement in one’s work
• Decreased productivity and feelings of personal accomplishment
• Decreased productivity and feelings of effectiveness
• Feelings of being ineffective or incompetent
• Loss of confidence in one’s abilities
• Difficulty concentrating, making decisions, and problem solving

Additional Physical And Behavioral Signs Of Burnout

Additional research has found that burnout comes with physical and behavioral changes as well.

Physical symptoms include:

• Frequent headaches and muscle tension
• Changes in appetite and sleep patterns
• Increased susceptibility to illness
• Digestive issues

Behavioral symptoms include:

• Withdrawal from social interactions
• Procrastination and avoidance of responsibilities
• Increased irritability and impatience
• Using food, alcohol, or other substances to cope

Conclusion

Understanding burnout is crucial for maintaining our mental health and professional well-being. As we’ve explored the three dimensions – emotional exhaustion, depersonalization/cynicism, and reduced productivity – it becomes clear that burnout isn’t just about being tired or having a bad day at work. It’s a complex syndrome that can deeply impact our emotional state, our relationships with others, and our ability to perform effectively.

If you recognize any of these signs in yourself, know that you’re not alone. Like my experience on that spring day in Indiana, sometimes it takes someone else pointing out the changes in our behavior for us to realize what’s happening. The good news is that recognizing these signs early can help prevent burnout from fully developing.

Remember, it’s okay to make changes – whether that means setting better boundaries, seeking support, or even changing jobs as I did. Your well-being matters, and addressing burnout isn’t just about preserving your productivity – it’s about protecting your overall quality of life.

Take some time to reflect on where you are right now. Are you seeing any of these signs in your life? If so, what small step could you take today to begin addressing them? Sometimes, the first step toward preventing burnout is simply acknowledging its presence and giving yourself permission to make a change.

Peace Family Counseling Is Here to Help

At Peace Family Counseling, located in Greenwood, Indiana, we have a team of dedicated and highly trained therapists who meet you where you are in your journey of healing. You can contact us here. We are dedicated to helping you the tools you need to find peace and healing in your life and relationships. We’d love to hear from you today!

Source:

Edú-Valsania, S., Laguía, A., Moriano, J., & Tchounwou, P. (2022). Burnout: A Review of Theory and Measurement. Int J Environ Res Public Health.19(3):1780. doi: 10.3390/ijerph19031780