In 1974, psychologist Herbert Freudenberger coined the phrase “burnout”. Since that time, the consequences of burnout have received increased attention from mental health professionals. Approximately 1000 articles each year are published on the subject. But what exactly is burnout and what can we do to reduce its impact? Let’s dive in.

What is Burnout?

We use the phrase burnout pretty casually but it is a technical term within the mental health community. The International Classification of Diseases, 11th edition (ICD-11), characterizes burnout as a consequence of occupational stress. It is defined by three criteria:

1) Feelings of energy depletion or exhaustion.
2) Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job.
3) Reduced professional efficacy.

Burnout is a work-related phenomenon, but that doesn’t mean it can’t affect other areas of life. It can negatively impact your physical health and relationships, in addition to work satisfaction and performance.

Is Burnout a Psychiatric Disorder?

Although burnout is recognized as a mental health problem, it is not classified as a psychiatric disorder. It is listed in the ICD-11 as “factors influencing health status or contact with health services”. In contrast, The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does not mention burnout. However, the DSM tends to lag behind the ICD when it comes to diagnoses. It would not be surprising to see it listed as a mental health condition in future revisions.

What is the Relationship Between Burnout and Depression?

Burnout shares several symptoms with depression. As such, it is fair to ask: Is burnout simply a form of depression? To answer this question, it is first important to remember that burnout is a response to a specific work environment. Clinical depression, on the other hand, is a general psychiatric disorder, not related to one specific situation. Changing a person’s particular work situation may alleviate burnout. The same cannot be said for depression. However, the overlap between depression and burnout is undeniable.

Despite their similarities, most researchers presume that depression and burnout are separate constructs. While many believe that untreated burnout can lead to clinical depression, most of the research in this area can’t definitively make that determination. All that can be concluded for now is that these are highly related—but seemingly separate—areas of concern.

Tips to Reduce Burnout

Burnout is caused when a person’s needs are not aligned with the demands of their job. Therefore, an individual cannot be expected to control all the possible factors that might lead to burnout. Indeed, the most effective interventions seem to involve both individual and organizational change. Nonetheless, by utilizing the following suggestions, an individual can take steps to reduce burnout:

Speak Up at Work

Attempting to change your work environment is a tricky balance. You want to create a healthier work situation but you don’t want to ruffle too many feathers. Still, if you are experiencing burnout, you need to try and make some changes to restore your mental health. Talk to your supervisor and see if they can do anything to improve your circumstances at work. At the very least, can they—or others—offer you support when times are tough? You don’t want to be seen as a malcontent but you need some help from your workplace if you are going to be happy and productive at your job.

Socialize

Socialization serves two crucial purposes: 1) it is a stress release and 2) other people can offer you support. Both are essential aspects of coping with burnout. Like most mental health problems, burnout is difficult to deal with on your own. Socializing offers the connection necessary to help you realize you aren’t alone in your battle.

Exercise

Exercise is good for everything and burnout is no exception. Not only is it a way to work out your frustrations, but it also improves mood and alleviates anxiety. This is especially useful when you are feeling bogged down at work. Take a walk around the block and clear your head. It will do wonders.

Set Limits

One essential behavior to reduce burnout is to set limits. For example, if you feel overloaded and your employers try to pile on more work, push back a little. Tell your supervisor you already feel overwhelmed and you don’t think you can take on another project. While that may not always be well-received, it is necessary to maintain your health. Feeling like you have no control over your work environment is one of the main causes of burnout. Setting limits is an attempt to get some of that command back. If your organization refuses to cooperate and listen to your grievances, it may be time to consider another job.

Mindfulness Meditation

Meditation has been proven to alleviate stress so it is no wonder it also reduces burnout. Mindfulness helps us to acknowledge our thoughts without judgment and prevents worry by having us focus on the present, which is exactly what you need when you are experiencing a negative mindset about work. Besides, starting a meditation practice has numerous other health benefits.

Sleep

Like exercise, getting enough sleep is crucial for mental and physical health. Dealing with work is difficult enough when you are rested. People may not realize that a lack of sleep can contribute to burnout just as burnout can lead to poor sleep. Sleep is not an optional activity. It needs to be made a priority if you are going to beat burnout.

Burnout is a serious problem afflicting the workplace. Both an individual’s job performance and mental health may be at stake. Approximately 42 percent of employees say they experience symptoms of burnout. That number is even worse among healthcare workers and millennials. However, hope is not lost. You may not be able to control every aspect of your job but addressing a few essential areas can significantly improve your outlook. Take action and put burnout in your rearview mirror for good.