What are the symptoms of a burnout breakdown?

What is the difference between exhaustion and burnout?

Symptoms of a burnout breakdown

1. Physical symptoms:

• Persistent fatigue that doesn’t improve with rest 
• Sleep disturbances or insomnia 
• Headaches and muscle tension 
• Frequent illnesses due to a weakened immune system 
• Gastrointestinal problems such as nausea, bloating or irritable bowel issues  
•  Changes in appetite (loss or increase) 
• High blood pressure (hypertention) due to chronic stress 

2. Emotional symptoms:

• Persistent feelings of emotional numbness, detachment, or intense irritability 
• Loss of motivation, even activities once enjoyed 
• Increased anxiety or feelings of dread about work or responsibilities 
•  Feeling trapped, helpless or overwhelmed  

3. Behavioural symptoms:

• Avoiding social interactions or social withdrawal 
• Procrastination 
• Decreased productivity 
• Difficulty concentrating 
• Increased reliance on coping mechanisms such as alcohol, caffeine or other substances 
• Neglecting responsibilities 
• Impaired judgement and difficulty making decisions  
• Frequent memory lapses or forgetfulness  

Types of burnouts

1. Overload burnout:

2. Underchallenged burnout:

3. Neglect burnout:

4. Habitual burnout:

5. Caregiver burnout:

Stages of burnout

1. Honeymoon phase: During the early stage, enthusiasm and energy levels are notably elevated. At this  point, stress remains manageable, and individuals often find their work meaningful and fulfilling 
2. Emergence of stress: As time progresses, mild indicators of stress begin to surface, such as irritability and fatigue. At this point, individuals may start to feel overwhelmed by their growing responsibilities. 
3. Development of chronic stress:  Stress intensifies becoming a persistent issue. This stage is marked by physical and emotional symptoms such as chronic fatigue, anxiety and sleep disturbances.  At this point, work can feel exhausting, and motivation declines. 
4. The onset of burnout: Emotional exhaustion becomes more pronounced, leading to a feeling of disconnection and a significant decline in performance. Physical symptoms, including headaches and gastrointestinal issues, may also emerge. 
5. State of habitual burnout: In this advanced stage, individuals often report feelings of hopelessness, detachment, and symptoms of clinical depression. Recovery from this state requires substantial time, professional help and support. 

Risk factors for burnout

1. Excessive workloads: An overwhelming volume of work,  long hours and unrealistic expectations are significant factors that may result in stress and burnout. 
2. Limited control: A lack of autonomy regarding decision-making and work processes can foster feelings of helplessness and frustration among employees. 
3. Ambiguity in job responsibilities:  Unclear role definitions and vague job responsibilities can create confusion and lead to higher stress levels. 
4. Insufficient support: A lack of emotional or professional support from colleagues, supervisors, or family members increases an individual’s vulnerability to burnout. 
5. Workplace environment: A toxic or unsupportive workplace characterised by poor communication, high conflict, or negative attitudes the risk of burnout. 
6. Personal characteristics: Traits such as perfectionism, unrealistic high self-expectations, and poor stress management skills can increase the likelihood of burnout.  
7. Imbalance between work and personal life: The inability to balance work demands with personal life and self-care practices leads to chronic fatigue and feelings of exhaustion, making it difficult to recharge 

Effects of untreated burnout

Physical health complications:

Mental health concerns:

Diminished work performance:

The strain on relationships:

Progression of burnout:

Long-term disability:

How to recover from burnout

1. Acknowledgment and acceptance: It is essential to recognise that burnout constitutes a significant condition, and the recovery process requires an adequate amount of time. Accepting the necessity for assistance represents an important initial step toward healing. 
2. Rest and recovery:  Taking time off from work or high-stress activities to rejuvenate is essential. Prioritise quality sleep, relaxation, and activities that promote both physical and mental well-being. 
3. Setting boundaries:  Learn to say no to additional responsibilities and avoid excessive commitments. Establishing clear boundaries serves to prevent future overloads of stress. 
4. Seeking professional assistance: Consultation with a therapist, counsellor, or coach may be beneficial in addressing underlying emotional or psychological issues. Therapeutic approaches, such as cognitive-behavioural therapy, can facilitate the modification of negative thought patterns. 
5. Practicing self-care: Regular participation in physical activity, maintaining a balanced diet, and integrating mindfulness or meditation into one’s daily routine are effective strategies for stress reduction. 
6. Revaluation of priorities: A period of reflection on personal values and goals is advisable. Adjustments to one’s work-life balance should be made to ensure alignment with what is most meaningful, concentrating on activities that promote joy and satisfaction. 
7. Development of support systems: It is helpful to rely on trusted friends, family members, or support groups to share feelings and experiences. Establishing connections with others can mitigate feelings of isolation. 
8. Gradual reintegration into work: When ready, it is recommended to reintegrate into the workplace with manageable tasks. Seeking support from colleagues or supervisors and communicating one's needs can help ensure a balanced workload. 

How long does it take to recover from burnout?

1. Mild burnout: The recovery process may span from several weeks to a few months, contingent upon the implementation of adequate rest, the establishment of boundaries, and effective stress management strategies. 
2. Moderate burnout: The duration of recovery in such instances may extend from three to six months or longer. This extended timeframe is particularly relevant when there are underlying emotional or psychological issues that necessitate intervention through therapy and modifications to lifestyle. 
3. Severe burnout: In cases classified as severe, the recovery period may range from several months to one year. Such instances typically require professional support such as counselling, therapy, or following a well-organised recovery plan, along with a significant shift in work-life balance.  

Does burnout only happen at work?

Where to get further help?  

1. Mental health treatment plans (MHTP): In Australia, obtaining a mental health treatment plan (MHTP) from a general practitioner (GP) allows individuals to access subsidised sessions with psychologists, social workers, or occupational therapists. Under the Medicare Better Access initiative, GPs can refer patients to qualified mental health professionals. 
2. General practitioner (GP): Consultation with a GP is an essential first step in addressing mental health concerns. The GP can evaluate the individual's circumstances, provide an appropriate diagnosis, and facilitate referrals to suitable mental health professionals. 
3. Therapeutic professionals: Psychologists, counsellors, and therapists provide support through various therapeutic modalities, including cognitive behavioural therapy (CBT) and other personalised treatment options that cater to individual needs. 
4. Support groups: Participation in support groups offers valuable peer support and the opportunity to share experiences. It is advisable to seek groups that focus on specific issues such as burnout, stress, or broader mental health challenges. 
5. Employee assistance programs (EAP): Many workplaces offer employee assistance programs (EAP), which provide confidential counselling and support services to employees encountering personal or work-related stressors. These programs aim to assist employees in managing their challenges effectively.