The World Health Organization defines burnout as a syndrome resulting from chronic workplace stress that has not been successfully managed. In fact, one study found that nearly one in five American workers reported experiencing burnout, with healthcare, social work and education sectors among the highest rates.
Burnout isn’t just limited to work. After the coronavirus (COVID-19) pandemic, burnout associated with everyday living has become a concerning trend, as it can have long-term impacts on the mental and physical health of individuals who experience it.
One study shows chronic stress and burnout can lead to a range of health problems including cardiovascular disease, depression and weakened immune systems. Additionally, burnout can negatively impact personal relationships and overall quality of life.
It is essential to acknowledge the prevalence of burnout and its long-term impacts on individuals’ well-being. By doing so, individuals can better manage stress and maintain a healthier lifestyle.
What is burnout?
According to HelpGuide.org, burnout is a state of emotional, physical and mental exhaustion caused by prolonged and excessive stress. It occurs when individuals feel overwhelmed, which leads to a loss of motivation, cynicism, and a reduced sense of accomplishment. Sometimes, burnout can also lead to a negative outlook on work and life as a whole.
It’s important to note that virtually anyone can experience burnout due to a variety of reasons, such as stress related to work, school, or personal life. Recognizing the signs of burnout and taking proactive steps to prevent and manage it can help you maintain your overall health and well-being.
Causes of burnout
Midwestern University cites the following as causes of burnout:
- Excessive workload and long hours
- Lack of control over job responsibilities
- High-pressure work environment
- Poor work-life balance
- Insufficient resources and support at home, work or school
- Conflict with colleagues or superiors
- Unrealistic job expectations or goals
- Monotonous and repetitive work
- Personal life stressors such as financial problems or family issues
- Inadequate sleep or rest
- Chronic illness or health problems
- Working in a helping profession where there is exposure to trauma or suffering
Fortunately, there are several ways you can avoid burnout and the long-term physical and mental effects of it.
Long-term physical effects of burnout
Burnout cannot be defined by a blanket statement. It can look different for everyone who experiences the impact of burnout. But most of the time, it can lead to one or more physical effects. The long-term physical effects of burnout may include:
- Cardiovascular disease
- Digestive problems, such as irritable bowel syndrome (IBS) or acid reflux
- A weakened immune system, leading to frequent illnesses
- Chronic fatigue and insomnia
- Depression and anxiety disorders
- Chronic pain, such as headaches or muscle pain
- Substance abuse and addiction
- Hypertension (high blood pressure)
- Type 2 diabetes
- Decreased fertility in women
- Increased risk of certain cancers, such as breast and ovarian cancer
- Premature aging and decreased life expectancy
But the body isn’t the only thing that can suffer from burnout. The mind can be greatly impacted, as stress can worsen from physical exhaustion, too.
Long-term mental effects of burnout
Burnout can greatly impact your mental health as well. The potential long-term emotional and mental impacts of burnout include:
- Depression and anxiety disorders
- Chronic stress and irritability
- Decreased self-esteem and self-worth
- Increased risk of substance abuse and addiction
- Difficulty with interpersonal relationships
- Decreased job satisfaction and career advancement
- Decreased cognitive function, including memory and attention problems
- Feelings of hopelessness and helplessness
- Increased risk of suicidal thoughts or actions
- Post-traumatic stress disorder (PTSD)
- Reduced overall quality of life
On top of your physical and mental well-being, your social life can be impacted by feeling burnt out.
Long-term social effects of burnout
Studies show burnout may also impact your social life in the following ways:
- Decreased productivity and job performance
- Strained interpersonal relationships with colleagues, friends and family
- Decreased involvement in social and community activities
- Isolation and loneliness
- Increased conflict and tension in personal relationships
- Difficulty maintaining healthy boundaries in personal and professional life
- Decreased sense of social support and community
- Increased risk of divorce or relationship breakdown
- Decreased overall life satisfaction and fulfillment
Fortunately, there are several ways to manage the long-term effects of burnout that are physical, mental and social in nature.
How to manage the long-term effects of burnout
According to the National Institutes of Health, there is no formal diagnosis for burnout in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). However, burnout can be recognized and diagnosed by healthcare professionals, such as physicians or mental health providers, based on symptoms and their duration.
Here are some tips for managing the long-term effects of burnout:
- Make time for rest and relaxation and strive for work-life balance.
- Practice self-care, including healthy eating, regular exercise and adequate sleep.
- Seek social support and connect with friends and family.
- Set realistic goals and expectations for yourself.
- Practice stress-reducing activities, such as mindfulness meditation, yoga or deep breathing exercises.
- Consider therapy or counseling to address your mental health and develop coping skills.
- Talk to your healthcare provider about medical interventions, such as medication, if necessary.
- Seek professional help if you experience suicidal thoughts.
All of these steps can help prevent you from being diagnosed with burnout. But if you are diagnosed, there are several professionals who can help with the process of managing burnout, including primary care physicians, mental health providers like psychologists and counselors, massage therapists, workplace coaches, consultants, and even rehabilitation professionals.
It’s important to remember that burnout is a treatable condition, and with the right interventions and support, you can manage your symptoms and improve your overall well-being.
How to address the underlying causes of burnout
In addition to managing the long-term effects of burnout, you might benefit from addressing what’s causing you to feel burnt out. The Association for Talent Development suggests a few ways to address the underlying causes of burnout, including:
- Identify and prioritize self-care activities, such as exercise, sleep and relaxation; if one is lacking, this could be the cause of your burnout.
- Practice mindfulness and stress-reduction techniques to address what’s causing your burnout.
- Evaluate and adjust workload and job responsibilities, assessing if they’re the cause of your stress.
- Engage in regular communication with colleagues and supervisors to address issues and prevent misunderstandings.
- Address personal and family stressors through counseling or therapy.
- Consider medical interventions, such as medication or hormonal therapy, if applicable.
- Evaluate and adjust personal and professional goals and expectations to ensure they are realistic and attainable.
- Take regular vacations or time off work to rest and recharge.
Remember that addressing the underlying causes of burnout may take time and require multiple interventions. It’s important to seek the help of cognitive behavior professionals when necessary.