Am I Burned Out?

Catrina, a new coaching client and a senior leader in a professional service organisation, had started coaching as she wanted to develop her resilience. She had been describing the immense pressure she had been experiencing over the previous nine months due to her joining of an organisation that was in crisis; she was there to turn it around and, in her words, ‘help the organisation survive.’

This situation had resulted in her working incredibly long hours. She was a perfectionist and had driven herself very hard; she had taken on a great deal of her team’s work; she had been experiencing immense periods of pressure, running on adrenaline. And now her relationship with her husband was failing. She paused and with a look of desperation asked: “Am I burned out?”

Since the pandemic, this is a question I have often heard my clients ask themselves. ‘I am burned out,’ is now a well-used phrase in the fast-paced, multi-tasking, always-connected and on workplace. This relentless pace means we are becoming more and more the burnout society. Mental Health UK’s new annual benchmark report for burnout confirms that one in five working adults needed to take time off work in the past year due to poor mental health caused by pressure or stress.

This blog post has been written to help clients understand the signs of burnout; it also introduces a helpful tool I use with my clients to help build wellbeing.

So, let us start with a definition of what burnout is.

Burnout: a definition

The 11^th Revision of the International Classification of Diseases (ICD-11) defines burnout as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed.” It is characterized by three dimensions:

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 does not suddenly happen, it builds over time and a useful model to demonstrate this is The Exhaustion Funnel (below) developed by Professor Marie Asberg, an expert in burnout from the Karolinska Institute.

The circle at the top describes how things are when we are living a full and balanced life. As work pressures increase and things get busier, we may start to give things up to focus on work and the pressures and stressors we are experiencing.

The narrowing circles in the diagram represent the narrowing of our life. As the pressures mount and the stress continues, we may give up more and more of the resources that maintain our resilience and wellbeing, and the circles then continue to narrow.

Often the first things that we give up are the things in our life that seem optional but are often the ones that most nourish us. Without these areas in our life that we find resourcing and nourishing, the result is exhaustion and burnout.

Professor Marie Asberg identified that those of us who continue downward furthest are likely to be those:

1. Who are most conscientious 
2. Whose level of self-confidence is closely dependent on their performance at work. 

Now let us look at the symptoms of burnout in more detail.

1. Feelings of energy depletion or exhaustion

Feelings of energy depletion or exhaustion are hallmarks of burnout. This goes beyond feeling tired; it’s a state of feeling emotionally, cognitively and spiritually drained and overwhelmed. You might notice a lack of energy, difficulty in concentrating, and a sense of being stuck in a rut.

Signs:

• Feeling tired even after a full night’s sleep
• Difficulty concentrating or making decisions
• Irritability or mood swings

2. Distance and cynicism

When burnout sets in, people often start to feel detached from their work and colleagues. This can manifest as a cynical or negative attitude towards your job and the people you work with.

Signs:

• Loss of interest in work activities
• Feeling disconnected from colleagues
• Negative or cynical outlook on work and life

3. Reduced professional efficacy

Burnout can significantly impact your productivity and performance. Tasks that were once easy may become challenging, and you might find it hard to stay focused.

Signs:

• Decreased efficiency and productivity
• Procrastination and avoiding tasks
• Feeling unmotivated or disinterested in work

4. Physical Symptoms

Burnout doesn’t just affect your mind; it can also take a toll on your body. Chronic stress can lead to a range of physical symptoms.

Signs:

• Frequent headaches or muscle pain
• Changes in sleep patterns, such as insomnia
• Increased susceptibility to illness

5. Lack of satisfaction

A clear indicator of burnout is a noticeable lack of satisfaction or sense of accomplishment from your work. Even completing major projects might not bring the same sense of fulfilment as before.

Signs:

• Feeling unappreciated or undervalued
• Lack of pride in your work
• Disillusionment with your career

6. Increased anxiety and depression

Burnout and mental health issues often go together. Chronic stress can exacerbate anxiety and depression, creating a vicious cycle that can be hard to break.

Signs:

• Persistent feelings of sadness or hopelessness
• Increased anxiety or panic attacks
• Withdrawal from social interactions

As you read the above list, how many symptoms and signs do you recognise? If you are recognising these symptoms, what support might help you?

Clients are often aware of feeling tired — but when they start to understand the full signs and symptoms of burnout, they can start to recognise them earlier and build practices to support their wellbeing.

By seeking out an executive coach, Catrina had realised that her potential burnout was a serious issue that required attention and action. By fully exploring and recognising the signs, she was able to start to take proactive steps to address this and prevent burnout from taking a severe toll on her mental and physical health.

Exploring the ‘Healthy Mind Platter’

When people start to see the early signs of burnout, the natural tendency can be a drive to focus on physical health (which is important), but by doing so they often neglect the equally important aspects of mental, emotional and spiritual wellbeing.

‘I just do not have the time,’ is often a response I hear when supporting clients to develop their wellbeing. I encourage my clients to approach this time problem using the concept of a ‘personal wellbeing bank account’ — the idea being small activities during the day have an accumulation effect over time and enable us to be at the top of the exhaustion funnel that we explored earlier, rather than being in the red.

One of the key tools I introduce to my coaching clients is the ‘Healthy Mind Platter’ (pictured below) — it provides a helpful way of building nourishing activities into everyday life. Research shows that when we are under periods of pressure it is important to consciously plan certain activities into our day to support our wellbeing and mood.

The Healthy Mind Platter was developed by Dr. Daniel Siegel, psychiatrist, and author, along with Dr. David Rock. This model outlines seven essential daily activities that are crucial for optimal brain health and overall wellbeing.

As you look at each of the seven activities, consider how many of these daily brain health nutrients you’ve had today. If you are missing any, how might you plan these in?

1. Focus time

Focus time involves dedicated periods where we concentrate on tasks in a goal-oriented way rather than trying to multi-task. This type of activity enhances our ability to achieve and learn, and fosters a sense of accomplishment and competence.

Key benefits:

• Enhances productivity and efficiency
• Improves problem-solving skills
• Strengthens cognitive abilities

Tips for implementation:

• Set specific goals and prioritise tasks
• Set boundaries to protect this time to focus
• Eliminate distractions to maintain concentration

2. Play time

Engaging in Play Time means allowing ourselves to be spontaneous and creative (without feeling judged). This form of activity is not only enjoyable but also crucial for cognitive development and emotional resilience.

Key benefits:

• Boosts creativity and innovation
• Reduces stress and enhances mood
• Encourages social bonding and cooperation

Tips for implementation:

• Incorporate activities like games, hobbies, or artistic pursuits into your routine
• Spend time with friends and family in playful, unstructured activities
• Allow yourself to explore new interests and experiences

3. Connecting time

Connecting time emphasises the importance of nurturing relationships with others and the natural world around us. Social interactions and a sense of belonging are fundamental to our mental health. In fact, this is the number one predictor of how long we are likely to live, and how good the quality of our overall mental health will be.

Key benefits:

• Strengthens relationships and social networks
• Promotes empathy and understanding
• Enhances emotional support and reduces feelings of loneliness

Tips for implementation:

• Schedule regular social activities with loved ones
• Participate in community events or join clubs and organisations
• Practice active listening and show genuine interest in others

4. Physical time

Physical time involves engaging in physical activities that elevate our heart rate and strengthen our bodies. Exercise is not only beneficial for physical health but also for mental well-being.

Key benefits:

• Improves mood and reduces anxiety
• Enhances cognitive function and memory
• Promotes better sleep and overall physical health

Tips for implementation:

• Incorporate regular exercise into your daily routine, such as walking, running, or yoga
• Find activities you enjoy — this wil lmake exercise more appealing
• Set realistic fitness goals and track your progress

5. Time in

Time in refers to moments of introspection and self-reflection. Practices like mindfulness and meditation allow us to connect with our inner selves and gain insights into our thoughts and emotions.

Key benefits:

• Reduces stress and promotes relaxation
• Enhances self-awareness and emotional regulation
• Improves focus and attention

Tips for implementation:

• Practice mindfulness meditation or deep-breathing exercises daily
• Keep a journal to reflect on your thoughts and experiences
• Create a quiet space for relaxation and contemplation

6. Down time

Down time is essential for unwinding and letting our minds wander without specific goals or activities. It is time to do nothing, allowing our brains to be awake without plans. This period of rest is crucial for mental rejuvenation and creativity.

Key benefits:

• Reduces mental fatigue and prevents burnout
• Encourages creative thinking and problem-solving
• Provides a sense of balance and relaxation

Tips for implementation:

• Schedule regular breaks throughout your day
• Allow yourself to daydream or engage in leisurely activities
• Avoid over-scheduling and leave time for relaxation

7. Sleep time

Sleep time is vital for the brain to rest and recover. Quality sleep is fundamental for physical health, cognitive function, and emotional well-being. Numerous scientific studies show us how sleep cleans up the neurotoxins from all the neural firing that happens during our waking hours.

Key benefits:

• Enhances memory and learning
• Regulates mood and emotional stability
• Supports overall physical health and immune function

Tips for implementation:

• Maintain a consistent sleep schedule
• Create a sleep-friendly environment by reducing noise and light
• Establish a relaxing bedtime routine to promote better sleep – e.g. no screen time 2 hours before you go to sleep

The Healthy Mind Platter offers a holistic approach to our well-being by emphasising the importance of balancing different types of activities within our working day.

By incorporating focus time, play time, connecting time, physical time, time in, down time, and sleep time into our daily lives, we can achieve a more balanced and healthier mind.

Towards the end of her coaching programme, Catarina reported that by continuing to prioritise these activities, she had enhanced her wellbeing, her performance at work and her overall quality of life.

Sources:

• Mental Health UK
• International Classification of Diseases
• The Healthy Mind Platter by Dr Dan Siegel
• ‘The Exhaustion Funnel’ from Mark Williams and Denny Penman, Mindfulness: A Practical Guide to Finding Peace in a Frantic World (2011).