What is Burnout?
Burnout is characterized by the triad of emotional exhaustion, depersonalization, and a decreased sense of accomplishment in one’s occupation (Maslach, Jackson, & Leiter, 1996).
- Emotional exhaustion includes emotional depletion and work-related exhaustion.
- Depersonalization is the degree to which an individual is detached or the degree that an individual treats other with an impersonal response.
- Personal accomplishment is the feelings of achievement or competence related to one’s work.
According to Smith’s (1986) cognitive affective model, burnout develops as a result of chronic exposure to stress as a result of a long-term perceived inability to meet situational demands.
Consequences Associated with School Burnout (Gardner, 2014)
- sleep deprivation
- change in eating habits
- increased illness due to weakened immune system
- difficulty concentrating and poor memory/attention
- lack of productivity
- poor performance
- avoidance of responsibilities
- loss of enjoyment
Signs of Burnout
- Physical
- Feeling tired most of the time
- Lowered immunity
- Frequent headaches, back pain, or muscle aches
- Change in appetite or sleep habits
- Emotional
- Self-doubt
- Feeling helpless and hopeless
- Detachment
- Decreased motivation
- Increasingly negative outlook
- Decreased satisfaction and sense of accomplishment
- Behavior
- Withdrawing from responsibilities
- Isolation
- Procrastination
- Using food, drugs, or alcohol to cope
- Taking out frustration on otheres
- Skipping class – or coming in late or leaving early
Information adapted from helpguide.org/articles/stress/preventing-burnout.htm
Stages of Burnout (Szigethy, 2014)
- Stage One- Milder Symptoms
- Mental fatigue at the end of the day
- Feeling unappreciated, frustrated, or tense
- Physical aches or pains
- Feel like you are falling behind in work
- Dread the next day
- Stage Two – Longer lasting symptoms
- More challenging to reverse symptoms
- Disillusionment about the job
- Feeling bored, apathetic, or frustrated
- Feel ruled by a schedule
- Intermittent periods of psychological/physical symptoms that last even when the provoking situation subsides
- Psychological symptoms
- Irritability, aggression, anxiety, depression, substance abuse, and suicidal thoughts
- Stage Three – Severe
- Chronic symptoms
- If left untreated, can evolve into psychiatric and physical health disorders
- Severe personal consequences
- Substance dependence
- Shorter life expectancy
- Divorce
- High job turnover
Preventing Burnout
- Early recognition of burnout and related risks
- self-denial can occur
- Cultivate ability to self-reflect
- attend to your own needs
- realign goals and expectations for yourself
- Evaluate a typical weekly schedule and reduce or eliminate unnecessary items
- Complete a periodic assessment and realignment of goals, skills, and work passions
- Exercise regularly
- Eat a well-balanced, healthy diet
- Get enough sleep
- Include daily enjoyable “timeouts”, such as yoga, a hobby, or meditation
- Build up your professional and personal support system
- Dedicated family time
- Meeting with mentors to discuss setbacks, time management strategies, and other perceived barriers
- Develop resilience!
Articles on Burnout
- Burnout Is Real: How To Identify and Address Your Burnout Problem
- Dealing with Study Burnout
- How to Avoid Burnout in College
Burnout Videos
