Burnout syndrome has become increasingly prevalent in our fast-paced, highly demanding society. In the US in particular, individual identities are often connected to a job or career. A “good work ethic” is demonstrated by long hours and continual self-sacrifice in the workplace. Even when an employer encourages employees to maintain a “work-life balance,” it’s implied that it is up to the individual to make that happen, rather than acknowledging the ways in which certain work roles and responsibilities may such a balance difficult to achieve. Because the nature of burnout itself can make it difficult for individuals to seek help and make important changes, this pernicious syndrome can have a profound impact on individuals and their personal lives.

Unveiling Burnout Syndrome

Defining Burnout: Burnout isn’t merely feeling exhausted or stressed. It’s a state of emotional, physical, and mental exhaustion caused by prolonged stress, often stemming from work-related responsibilities. The World Health Organization defines Burnout Syndrome as “mental distance from one’s job, feelings of energy depletion, and negativism.” The signs include decreased motivation, chronic fatigue, increased cynicism, and reduced productivity. In addition, there can be more subtle signs of burnout, such as indecision, withdrawing from support systems and important relationships, and emotional numbness (even on positive occasions). Many people experiencing burnout may try to cope with their feelings by using substances such as alcohol, cannabis, or food. Some people may also try to cope through excessive shopping or binge-watching TV.

Increasing Prevalence: Burnout Syndrome is becoming more common among workers worldwide. According to workplace research firm Future Forum, 42% of workers globally reported having burnout in the first quarter of 2023. Some sources suggest that Millenials and Gen Z are at greatest risk for burnout. In addition, there appears to be a gender gap in burnout, with women reporting more burnout than men.

Root Causes: The reasons behind burnout can be multifaceted. US work culture can create a high pressure environment for many people, particularly when economic problems cause hiring freezes and layoffs. For example, in an environment that does not provide job security, there may be pressure to “out-perform” in order to demonstrate how essential one is to an organization. People bring many different cultural and gender expectations to the workplace. For example, there may be difficulty in recognizing that a job is not a good fit when there is the pressure to succeed. Or, a person might believe that it is a personal failure if they cannot easily perform at the job. Moreover, there may be unresolved family or childhood issues that make it difficult for a person to maintain healthy boundaries with a job. For example, a person who grew up in a dysfunctional family in which the child took care of other family members may have people pleasing tendencies that show up in the workplace. Ultimately, individuals suffering from burnout syndrome are not merely responding to a stressful job. Rather, the burnout occurs as a result of a combination of factors, including the stressful job, unresolved issues from the past, inadequate support, and unhelpful coping in the present.

Burnout Treatment Brings Hope and Healing

Therapy is a cornerstone in recovering from Burnout Syndrome. Therapy can help in multiple ways.

1. Tailored Approach

Therapy for any concern isn’t one-size-fits-all. All good therapists customize the treatment approach to the unique individual they’re working with. Burnout Syndrome can be particularly complex as it is the result of not just workplace stress but the unique challenges and perspectives the individual is bringing to the table. Having the best possible tailored approach in therapy often means taking into consideration a person’s socioeconomic, racial/ethnic, and gender background. These identify factors may significantly contribute to how a person makes financial and occupational decisions.

2. Stress Management Techniques

A “frontline” defense against burnout syndrome often begins with developing a useful skillset for coping with stress and negative emotions. This skillset is called “stress management” and many of the activities and tools can be learned from a therapist or through self-help. There are many different kinds of stress management skills. Some of the most common tools include mindfulness meditation (which helps to calm the central nervous system) and boundary setting with work or other family members. The key to developing an effective skillset is exploring the skills that are most useful and doable for a specific individual. Stress management can empower people to feel more in control in a stressful situation, thereby building resilience and confidence.

3. Self-Reflection and Self-Understanding

Burnout syndrome often requires individuals to reevaluate the events that led to this particular point in their lives. A big part of my role in treating burnout is to guide clients in self-reflection to identify patterns and ways of thinking that have been impacting them. Depending on the person, this may involve re-visiting painful events from the past, such as childhood trauma and difficult family dynamics. Alternatively, this reflection process may involve being honest about what is happening in one’s marriage or other close relationships that also impact how a person feels and relates to themselves. With clearer self-understanding, a person can make better decisions, set boundaries, communicate more, and move forward.

4. Addressing Underlying Issues

Sometimes burnout is a symptom of deeper or more chronic concerns such as anxiety, depression, or unresolved traumas. Because burnout often looks like other mental health conditions, it can be helpful to be evaluated by a mental health professional to disentangle one from the other based on personal history and symptom presentation. Therapy delves into these root causes, providing a productive space to explore and address them effectively.

5. Commitment to Change

Burnout syndrome is exhausting, painful, and lonely. And yet, it is an opportunity for understanding what one needs from work, relationships, and life. From that perspective, burnout can be a gift that asks, “What needs to change in order to be happier?” The answers may be unexpected or novel and that is because when we gives ourselves permission to be completely honest about what we want or need, we can surprise ourselves. When we give voice to what we actually need and want because we know the status quo can no longer sustain us, then we know what actions we need to take. Ultimately, recovery from burnout hinges on this commitment to change. You either change how you live and think or you change your job/career or you change some combination of the two.

The Journey to Healing

Therapy for burnout syndrome isn’t just about addressing the immediate symptoms; it’s a journey toward holistic healing. In my experience of supporting many clients as they rediscover passion, recalibrate their work-life balance, and regain a sense of purpose, I can say that recovery is possible. A new chapter is waiting for you.