When Does Burning Bright Become Burnout?

By Emily Wilson, LCSW

Are you feeling exhausted? Having trouble sleeping? Noticing headaches or physical pain? Are you finding that you have less tolerance for other individuals? Are you becoming more irritable? Finding that you’re making more mistakes? If you answered yes to any of these questions, you might be experiencing burnout.

Understanding Burnout

The World Health Organization describes burnout as “a workplace phenomenon characterized by feelings of exhaustion, cynicism, and reduced efficacy” (World Health Organization, 2024). However, burnout isn’t confined to employment.

Obligations outside of the workforce like caregiver stress, a parent caring for a child, or maybe an adult child caring for an elderly parent, can cause burnout. Often the outside obligations can be incredibly challenging to take time away from and even if you have time away, guilt and shame make it impossible to truly enjoy respite. According to WHO, 77% of people in the United States are currently experiencing burnout (World Health Organization, 2024). 

When people are under stress, their bodies undergo changes to combat the stress. This can include higher levels of stress hormone (cortisol), adrenaline, epinephrine, and norephrine. In the moment these stress hormones can be helpful, but in the long term, they can become self-destructive. 

Physical Effects of Burnout

The long-term physical effects of burnout can vary widely, potentially leading to:

• Cardiovascular disease
• Digestive problems
• Weakened immune system
• Chronic fatigue
• Depression and anxiety disorders
• Chronic pain such as headaches or muscle pain
• Substance abuse and addiction
• Hypertension (high blood pressure)
• Type 2 diabetes
• Decreased fertility in women
• Increased risk of certain cancers
• Premature aging

Emotional Toll of Burnout

Beyond physical symptoms, burnout can have significant emotional effects, including:

• Fatigue: Feeling emotionally drained and exhausted.
• Concentration Issues: Difficulty focusing on tasks or becoming easily distracted.
• Depression Symptoms: Loss of interest in activities, feelings of hopelessness, and overall impact on thoughts, behaviors, feelings, and well-being.
• Anxiety: Inner turmoil and feelings of dread, often in anticipation of future threats rather than immediate fears.
• Lack of Motivation: High emotional exhaustion leading to feelings of pessimism or feeling trapped in work.
• Feelings of Hopelessness: Overwhelming negativity and despair.
• Negative Outlook on Life: Decreased satisfaction and negative feelings towards one’s own work and life.
• Poor Work Performance: Impaired memory, attention, and other cognitive processes essential for successful job performance.

Recognizing Burnout

Burnout can happen to anyone, including healthcare workers, teachers, and even celebrities. For example, in 2011, Beyoncé canceled a year of touring due to exhaustion, and Oprah Winfrey described burnout as “what happens when you work hard at something unfulfilling. It drains your spirit. It robs you of your life force. You end up depleted, depressed, and angry.”

Burnout doesn’t discriminate by age, race, or socioeconomic status. It can develop gradually, like a frog in boiling water, sometimes going unnoticed until it reaches a crisis point. It’s important to differentiate burnout from depression, as they can appear similar and delay appropriate treatment. The American Psychiatric Association considers burnout an experience rather than a diagnosis, but it can be recognized and addressed by healthcare professionals based on symptoms and duration (American Psychiatric Association, 2024).

Steps to Address Burnout

If you are experiencing symptoms of burnout, the first step is to talk to your doctor to rule out other underlying conditions. Once burnout is identified, treatment options with a psychotherapist may include:

• Creating Work-Life Balance: Identifying boundaries between work and personal life, and making time for hobbies, self-care, and family.
• Addressing Negative Self-Talk: Replacing negative self-talk with positive affirmations using techniques like the 3 C’s: Catch it, Check it, Change it (Beck Institute, 2024).
• Seeking Support: Connecting with friends and family for emotional support.
• Self-Care: Prioritizing sleep, healthy eating, and exercise.
• Mindfulness Meditation: Reducing stress and burnout by increasing resilience, compassion, and emotional regulation.

Preventing Burnout

To avoid burnout, consider these strategies:

• Make Time for Enjoyment: Schedule activities you love into your daily planner.
• Try Something New: Take a class or start volunteering to break out of your routine.
• Set Small Goals: Break larger goals into manageable steps to track progress.
• Rally Your Support System: Spend time with friends and family.
• Include Breaks in Your Schedule: Find moments to relax throughout the day and use weekends to recharge.

Reclaim Your Power and Joy

If burnout has left you feeling powerless, it’s time to reclaim your power and joy in life. InnerVoice Psychotherapy & Consultation, with locations in Chicago, IL, and Skokie, IL, offers counseling services for individuals experiencing burnout, anxiety, and other mental health concerns. Reach out to one of our licensed professionals today and begin your journey toward healing and well-being.