Navigating Symptoms: Recognizing and Responding
Discover how to identify the telltale signs of work-related stress and take action.
Dr. Jessi Gold, a psychiatrist at Washington University in St. Louis, acknowledges the creeping tendrils of burnout when she awakens, greeted by a surge of irritation at her overflowing email inbox, dreading the prospect of leaving her bed. It’s not uncommon for even mental health professionals, striving to combat the pervasive tide of burnout, to find themselves swept up in its currents. Indeed, burnout has become a pervasive presence in our societal landscape.
In a survey conducted in 2021 encompassing 1,500 U.S. workers, over half admitted to feeling the effects of burnout due to the demands of their jobs, culminating in a staggering 4.3 million Americans resigning from their positions in December, marking the onset of what has been dubbed the “great resignation.” When considering burnout, mental and emotional manifestations such as feelings of despondency and cynicism often come to mind. Yet, burnout can manifest physically as well, prompting experts to advise vigilance and proactive measures.
Burnout, as delineated, is not a medical diagnosis but rather a consequence of prolonged, unaddressed stress—a workplace phenomenon characterized by a trifecta of exhaustion, cynicism, and diminished efficacy, as defined by the World Health Organization.
Jeanette M. Bennett, a researcher specializing in stress’s health repercussions at the University of North Carolina, Charlotte, elaborates, “Your performance suffers, deadlines are missed, frustration mounts, and you may find yourself short-tempered with colleagues.”
However, the toll of stress isn’t solely confined to mental realms; it exacts a physical toll as well, notes Dr. Bennett. Prolonged stress triggers physiological changes, including heightened levels of stress hormones like cortisol, adrenaline, epinephrine, and norepinephrine. Initially adaptive, these changes become deleterious over time.
Christina Maslach, a social psychologist at the University of California, Berkeley, specializing in burnout, observes, “Our bodies were not designed to endure the modern stressors we face today.”
Recognizing the Physical Toll: Signs to Watch For
Insomnia emerges as a prevalent symptom of burnout, as noted by Dr. Lotte Dyrbye. A study among frontline healthcare workers in Italy during the pandemic’s peak revealed that 55% struggled to initiate sleep, with nearly 40% plagued by nightmares.
Chronic stress disrupts the intricate neurological and hormonal systems regulating sleep, perpetuating a vicious cycle. Dr. Dyrbye underscores that persistent sleep disturbances serve as potential indicators of burnout, exacerbating the condition further.
Physical exhaustion emerges as another hallmark of burnout. Dr. Gold recounts fatigue as a prominent red flag. “I found myself succumbing to daily post-work slumbers and questioned what was ailing me, only to realize it was burnout,” she shares.
Alterations in eating patterns, whether increased or decreased consumption, may signal burnout. In the aforementioned Italian study, 56% of healthcare workers reported dietary changes. Stress-induced hormonal fluctuations can dampen appetite or provoke cravings for comfort foods, explains Dr. Bennett.
Additionally, burnout may precipitate headaches and gastrointestinal discomfort, as noted by Dr. Gold. A Swedish study on exhaustion disorder found that 67% experienced nausea, gas, or indigestion, while 65% reported headaches. It’s pertinent to acknowledge that burnout can coexist with depression or anxiety, both imparting physical symptoms—muscle aches, gastrointestinal distress, sleep disturbances, and altered appetite.
Taking Action: Strategies for Coping
Upon experiencing physical symptoms suggestive of burnout, consulting a primary care physician or mental health professional is advisable, advises Dr. Dyrbye. Ignoring symptoms, she cautions, can exacerbate the situation.
Dr. Gold underscores the tendency to dismiss personal symptoms, attributing it to societal pressures glorifying overwork. “We’re conditioned to soldier on,” she remarks.
Addressing the underlying stressors is paramount in mitigating burnout’s impact. While job-related stress often triggers burnout, diverse stressors—financial strain, relationship conflicts, caregiving responsibilities—can contribute. Identifying and alleviating these stressors is imperative, suggests Dr. Maslach.
Contrary to popular belief, Dr. Maslach cautions against framing burnout solely as a self-care deficit. Such narratives perpetuate blame and deflect responsibility onto individuals grappling with burnout, she contends. Nonetheless, certain lifestyle modifications can mitigate burnout risk—cultivating social support, prioritizing adequate sleep, and pursuing leisure activities.
Advocating for improved working conditions is crucial in combating job-induced burnout. Dr. Maslach proposes collaborative brainstorming among colleagues to devise viable solutions, from establishing tranquil spaces for respite to instituting designated “meeting-free” days.
While temporary respite through time off may offer relief, it’s essential to address root causes comprehensively, remarks Dr. Gold. Incremental changes fostering autonomy and control within the work environment can alleviate burnout’s burden, she suggests.
Ultimately, nurturing pursuits beyond the professional realm—be it hobbies, social engagements, or relaxation techniques—is integral to resilience against burnout, stresses Dr. Dyrbye. “Having outlets beyond work for relaxation and focus is essential,” she emphasizes.