The term “burnout” and the related concept are surely familiar to you; it has become quite popular in recent years. Although it has been around for over forty years, having been first described in 1975 by psychiatrist Christina Maslach. In popular psychology, it is generally used to describe a psychological and physical state a person experiences after a prolonged period of excessive workload. As with other popular psychology terms, there is some truth to this definition, although it is not the absolute truth.

Having experienced this syndrome firsthand here at Ziken Labs, we decided to do something about it. In the following article, we will provide some tips on how to recover from burnout, how to recognize it, and strategies you can implement to avoid relapsing once you’ve passed the critical stage.

But first, it is important to talk about this syndrome, how it differs from normal stress, and what causes it. An additional disclaimer: this article is for informational purposes only. The information provided, the self-diagnosis tips, and the strategies for overcoming burnout are in no way intended to replace professional consultation with a qualified psychotherapist.

What is burnout syndrome?

Burnout, or rather, burnout syndrome, is a condition that severely impacts an individual’s psychological and physical health and is specifically related to the work environment and the lack of fulfillment a person experiences in their work. As mentioned, the first to identify this syndrome, which curiously has not yet been included in the Diagnostic and Statistical Manual of Mental Disorders (also known as DSM), was Dr. Christina Maslach.

Dr. Maslach highlighted three main characteristics of this syndrome:

emotional and physical exhaustion;
cynicism or emotional detachment from people and situations;
inefficiency.

At a first look, partly due to the widespread popularity of the concept, burnout syndrome can easily be misinterpreted as a more severe form of stress. This is not entirely incorrect. However, there are some important differences between a general or even high level of stress and burnout syndrome.

Stress typically manifests itself in a work environment where a person is subjected to excessive psychological pressure. This pressure can be caused by high management demands, personal goals that don’t align with individual capabilities or skills, high standards expected of the entire work environment, which turn colleagues into competitors, or even a workload that isn’t sufficient to make the worker feel useful. Yes, stress can be caused by both too much work and too little.

Even the infamous impostor syndrome can be linked to a significant increase in stress. However, a certain amount of pressure in any area, whether work, sports, or otherwise, can even be beneficial, pushing a person to achieve better results. Once the stress is relieved, the worker or athlete will experience relief, joy, and fulfillment. When stress persists for prolonged periods, however, it can develop into infamous burnout syndrome.

In other words, this syndrome is a condition that manifests itself because of a prolonged and intense period of stress.

Burnout syndrome causes and associated factors

As we’ve seen previously, the main cause of burnout syndrome is stress. But stress itself can have various causes, which can be divided into two main categories:

personal causes, which concern the individual, their psychological history, and resulting behavioural patterns;

environmental causes, which are effectively beyond the individual’s control and depend on management, colleagues, and society at large.

Personal causes and individual traits

This category includes all those individual traits that, in some way, keep a person under constant stress.

It could be an extremely competitive nature that drives us to outperform everyone else due to a strong desire for external approval. This translates into the belief that only through success, be it at work, at sport, or otherwise, can one be worthy of love and appreciation. Lack of discipline and time management skills are also often considered causes of burnout. In this case, the person doesn’t have too much to do but is incapable of organizing their time efficiently, which increases the perception of workload and makes results less reliable.

Past experiences with an unpleasant work environment and the lack of processing of what happened can influence a person’s attitude toward work, causing excessive self-induced stress, which, as we have seen, if left unmanaged, can lead to burnout syndrome.

The illusion of control and the apparent inability to delegate tasks to others are also almost guaranteed ways to develop some form of burnout. It’s important to note that both people who, due to excessive self-confidence, believe they can influence every aspect of their lives and those who, conversely, feel completely in control can suffer from burnout.

Environmental causes and external factors

These are obviously causes that have nothing to do with the individual. They depend on external factors that clearly influence our experience in the work environment.

Among the main ones are a lack of control over one’s time and working methods, combined with a lack of resources to manage them. If, for example, management is inconsistent in defining hours, tasks, and, in general, the workload for which one is responsible, one risks burnout. Another external cause is the lack of transparency regarding responsibilities and roles within the organization. In this case, it’s impossible to set boundaries and have the degree of certainty that gives us stability.

We don’t know what’s expected of us, and we have no way of assessing whether we are doing a good job or not. This leads to stress and, consequently, burnout (if the situation continues over a long period of time).

How toxic work environments lead to burnout

A highly competitive environment, where the individual is clearly more important than the team, can turn colleagues into fierce competitors, forced to constantly outperform them to keep their job or get a promotion (or so we are led to believe). Conflicts arise because of the sense of the tense atmosphere, which, as you may have guessed, contributes to increased work stress. Organizations can be a negative work environment for many reasons, which may depend on management but also on the needs of the company itself.

It is not unfounded to claim that the “do it all now” culture we have experienced in recent decades, which in some cases has even been praised beyond measure, is responsible for the increase in burnout cases, in the United States, for example. It is true, our highly competitive society, the cost of living, and, at times, the idolization of the superfluous play a major role in all of this.

Before discussing solutions, however, let’s see how to tell if you are about to experience burnout.

man experiencing burnout syndrome at work

Symptoms and consequences: four-stage process

The syndrome manifests itself with various signs and symptoms, both physical and psychological. Every individual is different, so the following symptoms may present themselves with varying degrees of intensity or even nature.

It’s important to remember that we are not doctors, and this article should not be considered medical advice or self-diagnosis. Relying on qualified and specialized professionals is always the best option.

Generally, burnout syndrome develops in a four-stage process. Different sources use different names, but the number of stages remains the same.

Phase 1 – Enthusiasm or honeymoon phase

The person is full of energy, extremely happy with the (new) job, and accepts the tasks without question. Commitment, energy, and a certain satisfaction are high, so much so that they feel truly good. The person is happy and even fulfilled, with a drive that fuels creativity and productivity. This is the stage where it would be advisable to implement strategies to positively address future burnout so that it never occurs and the initial phase of enthusiasm truly lasts.

Phase 2 – Stagnation or onset of stress

Initial enthusiasm gives way to increasingly tired moments. Stress becomes unbearable. Individuals realize they are sacrificing a significant portion of their time at work and neglecting other aspects of their life. The lack of balance between work and personal life is evident. This affects mood and causes irritability, insomnia, anxiety, and negative or non-existent social interactions. Some individuals begin to experience headaches, loss of appetite, or binge eating. Dissatisfaction with their job and role develops.

Phase 3 – Frustration or chronic stress

Stress levels increase significantly, which in turn leads to an exacerbation of Phase 2 symptoms. Work is no longer enjoyable, and despite the lack of hobbies and complete neglect of other aspects of life, performance drops dramatically. Despite this, the individual is in total denial and is unable to reason about work or any other topic. Stress levels cause frequent outbursts of anger, as the person feels threatened or accused.

Substance abuse can become a defense mechanism, for example, the use of caffeine to ward off fatigue and alcohol or drugs to escape. Some health problems begin to become more frequent. The individual becomes ill more often than before, initially with simple colds.

Phase 4 – Burnout

The joy of living is gone, and work outcomes are unpredictable, but generally negative. Denial reaches a fever pitch and, curiously, often turns into pure resentment at others’ inability to understand the levels of stress the individual is experiencing. No social life, no hobbies, no sources of entertainment. Substance abuse remains the only defense mechanism. Eating habits and lack of physical activity led to overweight, if not full-blown obesity, which in turn causes other health problems. Depression symptoms begin to worsen. General health and energy levels are at an all-time low.

At this point, we want to reiterate that this list and the entire content of the article presented so far are in no way a substitute for professional advice and should be taken with due caution. If you think you’re suffering from burnout, don’t hesitate to seek professional help.

That said, let’s now look at some strategies that may help you recover.

What to do to recover from burnout?

If you realize you’re experiencing burnout, the first and most important thing to do before it gets worse is to consult a therapist. Many of the causes described above are linked to a set of beliefs that aren’t conducive to your well-being. And this is difficult to address alone. That said, with a little discipline, we can address the symptoms. The following tips are also useful for preventing future relapses.

N.1 – Life is not only work

The so-called work-life balance is crucial. In fact, we prefer to call it work-and-personal-life balance because it conveys the correct idea: work and life are not two separate things; work is an integral part of life.

So, start setting boundaries. Tell yourself to stop working at a certain time of day and refuse to work overtime as if it were the norm. If your boss blackmails or oppresses you for this, consult a lawyer. Or look for another job. If you’re the boss, learn to trust your colleagues and employees. And ask others to do things you shouldn’t do yourself. Regain control of your time. Do the things you enjoy, not just the things you think you must do. Your work performance will improve, too.

Hang out with friends, play with your kids, or binge-watch a TV series. It’s your life; live it!

N.2 – Go back to your body

Lack of exercise is harmful. In any situation. Schedule daily walks and workouts. Sometimes it will take a lot of discipline, but we promise you one thing: you will NEVER regret exercising. And the more you move, the better you’ll feel, and the more you’ll want to move. It takes time, but it’s worth it. Work out first thing in the morning. You don’t even have to go to the gym; you can get a lot done even in 2 square meters. In any case, find a sport you love and practice it consistently. Body and mind are inextricably linked. You don’t have to take our word for it. You can do your own research.

N.3 – We are what we eat. Eat healthy

You may not believe it, but food plays a fundamental role in your mood. No, we’re not talking about comfort foods. We’re talking about nutritious and healthy foods that will keep your body fit and your mind sharp. And then, of course, you can indulge every now and then. We’re not preaching orthorexia. The important thing is to eat healthily 85% of the time. And no, that doesn’t mean eating boring or bland foods. If you’re not an expert, consult a nutritionist. DIY nutrition is very dangerous.

N.4 – Silence, breath, meditation, mindfulness

Dedicate some time each day to yourself. No phone, no TV shows or movies, just yourself. You can simply sit for a while and breathe with your eyes closed, practice transcendental meditation, take a walk in a park, or stare at a wall. Whatever works for you is fine. But give it a try. Many people find silence and stillness very uncomfortable. It’s precisely in that discomfort that the magic happens. Start with a few minutes a day; that’s enough. Then, if you wish, you can increase the time and frequency.

N.5 – Quit or reduce substance abuse

No judgment here. It’s not about right or wrong. Simply put, no substance really helps you.

No, cigarettes don’t relax; in fact, they make you more nervous. It’s a physiological issue. The same goes for alcohol, marijuana, and hashish. And I don’t think I need to convince you that hashish doesn’t relax. Sugar doesn’t help either. All these substances alter the nervous system. They give you a dopamine rush, but then they leave you empty-handed. So, as we said, no judgment. Want to have fun? No problem, but use them responsibly. Use them for fun. Don’t use them to survive.

Prevention, the best strategy of all

The strategies we’ve listed above are also extremely useful for prevention. When you think about it, however, it’s all about priorities and the ability to set the necessary boundaries to give these priorities the space they deserve. Ultimately, if you prioritize your life and realize that work is only one part of it, you’ll naturally manage your time to live a life you enjoy, instead of sacrificing everything at work for future rewards you won’t even be able to enjoy.

In recent years, there has been another form of burnout caused by the excessive use of social media, known as social media burnout. It is a state of mental, emotional, and physical exhaustion caused by excessive or prolonged use of social media platforms. Constant exposure to notifications, endless scrolling, and comparing ourselves with others can increase stress, anxiety, and feelings of pressure. As a result, people may lose interest in using these platforms, feel anxious or stressed after scrolling, struggle to concentrate, or experience reduced self-esteem due to constant comparison with others.

Developing healthy digital habits, such as limiting screen time and taking regular breaks from social media, can help prevent social media burnout and support better mental well-being.

As social media has become an integral part of daily life, this emerging phenomenon highlights the importance of maintaining healthy digital habits, setting boundaries, and taking regular breaks from online activities to protect overall well-being.

Using social media the wrong way can also increase stress. Many business owners and content creators try to become their own social media marketers, spending hours creating posts, analyzing trends, and replying to messages. Managing all these tasks can quickly become overwhelming and contribute to social media burnout. It is often better to work with professionals who can handle it for you. Consider contacting Ziken Labs for professional support if you are looking for experienced social media marketers.

Ok, enough preaching; let’s wrap it up

Burnout syndrome is a very serious problem that is becoming more and more widespread. Hustle culture, competition, personal experiences, social media, and trauma can all play a part and lead to it. If you have ever experienced burnout syndrome, chances are you can relate to one or all the above. We think it all revolves around what we value and the ability to give space to what we want in life. To live it the way we want.

Hey, if you need a hand with some of the tasks that are contributing to your path toward burnout, like all things marketing, well, you can call Ziken Labs. We might be of assistance with that.