WELLNESS SERIES: March 2025 - Burnout Part 1

Burnout - Part 1 - and It’s Not All Bad

PSAANS Counselling
Mary Hewitt, MSW, RSW

Burnout is a big topic. The term ‘burnout’ gets thrown around a lot. Most of us have probably worked with someone who was burnt out, often knowing it before they did. And some of you out there have told me that when experiencing burnout you see it as having let yourselves or others down. You have said things like ‘I'm supposed to be stronger than this’, ‘other people burnout but not me, I’m the one who just gets things done’ and ‘I feel like everyone is disappointed in me.’

We know burnout when we feel it and it can, literally, stop us in our tracks.

I’m here to tell you, burnout is not all bad. Yes, we feel bad and it can force us to look at ourselves and to examine work in ways that we do not want to, and can be uncomfortable. It interrupts our ability to function as high achievers and can rock our very sense of ourselves. AND there are great, valuable, important and helpful lessons to be gained from burnout recovery.

In the wise words of a PSAANS member “Burnout taught me what boundaries are important.”

What is burnout?

Herbert Freudenberger, an American psychologist coined the term in 1974 and published a book titled Burnout: The High Cost of High Achievement. He defined burnout as “the extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results.

The World Health Organization (WHO) defines burnout as an occupational phenomenon that results from chronic workplace stress and is characterised by three main dimensions dimensions:

  • Feelings of energy depletion or exhaustion

  • Increased mental distance from one’s job, feelings of negativism or cynicism related to one’s job

  • Reduced professional efficacy

     

Burnout, as we know it, is a state of emotional, physical, and mental exhaustion caused by prolonged stress, typically related to work. It can affect anyone, especially those in high-demand roles or those lacking control over their workload. The symptoms of burnout can be categorized into physical, emotional, and behavioral signs.

Physically, burnout can manifest as chronic fatigue and low energy levels, making even simple tasks feel overwhelming. People experiencing burnout often feel drained, unable to recharge despite rest or sleep. Sleep disturbances, such as insomnia or oversleeping, are also common. Headaches, muscle tension, and gastrointestinal issues like stomachaches or nausea may occur as the body responds to constant stress.

Emotionally, burnout leads to feelings of frustration, helplessness, and a sense of being overwhelmed. Individuals may become increasingly cynical or disengaged from their work or personal life. Feelings of inadequacy or self-doubt are prevalent, and individuals may feel disconnected from their previous passions or interests. Emotional numbness, a lack of empathy, or even irritability towards colleagues, clients, or loved ones may surface.

Behaviorally, people with burnout may begin to withdraw socially and engage less in activities they once enjoyed. They may neglect self-care, including eating properly or exercising. Procrastination becomes common, and individuals may feel unmotivated to complete tasks or take on new responsibilities. Increased absenteeism from work or diminished work performance may signal the severity of burnout.

Burnout in Educators

A study was conducted in the Canadian provinces of Alberta, Nova Scotia, Newfoundland and Labrador and published in 2024 .  The prevalence of emotional exhaustion, depersonalization, and lack of professional accomplishment were 76.9, 23.2, and 30.8%, respectively.

Education Corner recommends there are many telltale signs when a teacher is starting to feel burnout, including:

  • Caring less about student discipline and classroom management

  • Lower standards for students and self

  • Constant fatigue

  • Failure to properly plan

  • Increased negative attitude towards school and students

  • Not having colleagues to talk to

  • Being bored of the job

  • Lack of physical or emotional energy

  • Not being understanding of students and their situations

  • Feeling anxious about going to work

  • Constantly feeling overwhelmed by their workload

  • Lack of meaningful professional development

How is burnout measured?

The Maslach Burnout Inventory (MBI) is a widely used tool to measure burnout.  Maslach’s research has found that chronic stress at work usually comes from six primary sources.

Workload. How sustainable the amount of work on our plate is. The more our workload eclipses our capacity, the more likely we are to reach the point of burnout.

Values. What lets us connect with our work on a deeper level. This may sound wishy-washy, but the more our work aligns with what we value, the more meaningful it feels and engaged we become. Both help us avoid burnout.

Reward. The level of reward we get from our job — including financial rewards (salary, bonuses, stock options, etc.) and social rewards (whether we’re recognized for the contributions we make). Insufficient reward can make us feel ineffective, one of the core attributes of burnout.

Control. The autonomy we have over when, where, and how we do our work. The less control we have, the more likely we are to burn out.

Fairness. The feeling that we’re treated equitably at work relative to our colleagues. Fairness is an important ingredient that promotes engagement and keeps cynicism at bay.

Community. Professional relationships contribute enormously to minimizing burnout and boosting engagement. The weaker our relationships and the more conflict we experience, the more likely we are to burn out.

Common symptoms include:

  • Irritability

  • Fatigue

  • Pessimism

  • Lack of motivation

  • Lack of care at work

  • Inability to focus

  • Anxiety

  • Depression

  • Isolation (often self-isolation, withdrawing from social actions at work)

  • Mood swings

It can also lead to physical health symptoms, including:

  • Chronic headaches

  • Stomach issues

  • Insomnia

  • Poor appetite

  • Change in appearance

  • Frequent bouts of sickness Often someone advancing through the stages of burnout will show an increasing pattern of absenteeism, which could be related to a lack of motivation to come to work, or health problems like those above.

Still wondering if you are burnt / burning out?  Here is a short self assessment tool.

Burnout at Work - Test 

Not sure what to do? Stay tuned for part 2