What is burnout?
Burnout can be defined as a state of emotional, physical, and mental exhaustion resulting from prolonged stress. It can affect people at work, those who are caring for children and elderly and those who work for charitable organizations too.
Accordinging to the Ministry of Social and Family Development, 7 out of 10 Singaporeans report poor work-life balance (Lim, 2023), and 41% intend to leave their job to pursue a work-life balance.
In today’s world, burnout affects people from all walks of life, transcending professions and roles. The pressures in work places have provided a heavy burden more all professionals, from doctors to stay at home parents.
Burnout typically stems from chronic stress, marked by overwhelming workloads, lack of control, lack of impact and feeling undervalued. Societal pressures often promote a culture where productivity equals worth, leading individuals to push themselves too hard. Unfortunately some of the roles that are most likely to lead to burnout, such as teaching and nursing are also some of the worst paid jobs which increases the risk of burnout.
Symptoms of burnout
- Fatigue/lethargy
- Cynicism
- Emotional detachment
- A sense of ineffectiveness
- Extreme lack of motivation
- Reduced performance in everyday tasks
- Withdrawal or isolation
- Procrastination
- Emotional outbursts
Symptoms of burnout are not always psychological, they can also be physical. Such as persistent headaches and tension, muscle soreness, weight gain/loss, and more*. Those who experience burn out often report tremendous fatigue which doesn’t get resolved through rest.
The first signs of burnout
We know that burn out can often be a snowball effect. It can start as small changes in motivation and increased feelings of fatigue. With burn out, we often find that it’s the small stressors, or microstressors that start to build. Over time they become more problematic and lead to the more extreme lack of motivation and cynicism, reaching a tipping point if not addressed. Stressors such as regularly ending meetings too late, having to collect children from school after work, increased parental responsibilities or elderly parents requiring more support. These can all add up and increase the risk of burnout.
Types of burnout
Burnout at work
The more we care about work, the more work is part of our identity and our sense of purpose the higher the risk of burnout. Over time, when we care a lot about our work, we can overwork, find ourselves saying yes when we mean no, and take on more responsibilities than we can manage. Over time, this can result in a sense of helplessness and ineffectiveness. Which can result in burn out. Burn out is experienced as a loss of motivation, increased negativity and cynicism. This can be particularly striking when the job was one which brought us great meaning and a sense of purpose, due to the shock that something you love can make you feel this way, however it doesn’t reflect your love and passion for what you do.
Burnout at home
Caring for elderly or young children can lead to burn out. Having to juggle too many roles and too many responsibilities at home can lead to fatigue, low motivation and a sense of ineffectiveness. Not feeling in control of our time or our impact can increase the likelihood of burnout at home. Especially if we also hold responsibilities outside of work. It can feel like we don’t have enough time for anything and we feel very ineffective. We know that parents spend more time at work than ever before and they spend more time with children than ever before. This means they have far less time to rest and recover from all their increased responsibilities.
In essence, the work involves us choosing instead of suppressing stress or withdrawing from responsibilities, we lean into emotions for insight and wisdom. Our emotions can tell us what matters and when things are getting too much.
How to prevent and manage burnout
Reconnecting with personal values serves as a potent antidote to burnout. Whether finding meaning in work or identifying daily purposes, aligning actions with values boosts resilience and sustains motivation through tough times. This approach enhances job satisfaction and overall well-being by grounding individuals in what truly matters. Parental burnout presents unique challenges exacerbated by societal expectations and relentless caregiving demands.
Viewing parenting as both a natural role and an intensive job has intensified stress levels among caregivers, highlighting the need for support and self-compassion. Addressing burnout demands systemic shifts in workplace policies and societal attitudes toward productivity. Creating humane work environments that prioritise well-being alongside performance can reduce burnout and cultivate healthier, sustainable work cultures.
Managing burnout revolves around wholeheartedness, a concept that emphasizes embracing emotions and approaching work with authenticity and self-compassion. It also requires that we get clarity on what really matters and is important and start to implement boundaries around taking on work and increasing self care.
Catching burnout early and working to prevent and avoid it
Combating burnout requires a combination of proactive strategies and self-care practices.
- Prioritise setting boundaries to maintain a healthy work-life balance, including learning to say no when necessary.
- Break tasks into smaller, manageable steps to avoid feeling overwhelmed, and schedule regular breaks throughout the day to recharge.
- Engage in activities that promote relaxation and stress relief, such as exercise, meditation, or hobbies.
- Seek support from friends, family, or colleagues to share concerns and gain perspective.
- Consider professional help if burnout symptoms persist, as addressing the root causes early can prevent long-term impact on your well-being Burnout is a complex issue that requires attention at both individual and systemic levels.
Ultimately, redefining success beyond mere productivity and adopting a holistic approach to well-being can create environments where burnout is the exception rather than the rule.
Reach out to Us Therapy to book an appointment with one of our many clinicians to discuss preventing burnout, or if you recognise you are burnt out and would like some guidance. We are dedicated to providing a safe and effective environment for you.
