How to Deal with Burnout | Adam Borland, PsyD

Summary

In this episode of the Health Essentials podcast, host Annie Zaleski interviews psychologist Dr. Adam Borland about dealing with burnout. Dr. Borland explains the major symptoms of burnout, including physical, emotional, and mental exhaustion, and discusses how burnout can affect various aspects of life beyond work. He highlights the importance of setting boundaries, engaging in self-care, and practicing mindfulness to combat burnout. The conversation also touches on the differences between burnout and depression, the impact of the COVID-19 pandemic on burnout rates, and practical tips for managing and preventing burnout.

Takeaways

• 🧠 Burnout is defined as physical, emotional, or mental exhaustion with decreased motivation, lower performance, and negative attitudes towards oneself and others.
• 💼 Burnout is commonly associated with stressful jobs but can affect various areas of life, leading to health problems.
• 📉 Symptoms of burnout include feeling exhausted, sluggish, overwhelmed by simple tasks, and quick to anger or frustration.
• 🔄 The causes of burnout often include difficulty setting boundaries between work and personal life, especially with constant accessibility through technology.
• ⚠️ Major signs of burnout include a lack of motivation, questioning the value of one's work, and feeling detached or depersonalized.
• 😴 Physical symptoms of burnout may include tension headaches, disrupted sleep patterns, and significant changes in diet.
• 🛑 Burnout differs from depression in that burnout is often linked to a specific stressor, whereas depression is a more general, diagnosable condition.
• 🔄 Recovery from burnout involves establishing a daily routine, maintaining boundaries, practicing mindfulness, and possibly seeking therapy.
• 🏃‍♂️ To prevent future burnout, individuals should recognize early symptoms, prioritize self-care, and maintain a balanced approach to work and personal responsibilities.
• 📝 Writing about feelings and breaking down tasks into smaller, manageable goals can be effective ways to manage and mitigate burnout.

Q & A

What is burnout according to the APA Dictionary of Psychology?

Burnout is defined as physical, emotional, or mental exhaustion accompanied by decreased motivation, lower performance, and negative attitudes towards oneself and others.

Why is burnout prevalent in today's society according to the podcast?

Burnout is prevalent due to the incredibly stressful times we live in, which often leads to people feeling very tired, both physically and emotionally, with their 'gas tanks' on empty.

What are some major causes of burnout that Dr. Borland typically sees?

Dr. Borland sees people struggling to find necessary boundaries to manage life and work demands, with the uncertainty from the COVID-19 pandemic further depleting their physical and emotional reserves.

How does technology contribute to job burnout?

Technology makes people accessible 24 hours a day, making it difficult to disconnect from work, especially with the rise of telehealth and virtual platforms, leading to a constant state of running to address work responsibilities.

What are some signs of burnout that Dr. Borland observes in individuals?

Signs include a lack of satisfaction in work, questioning the purpose and enjoyment of one's job, and feeling like one is just going through the motions.

How can burnout affect individuals who are not experiencing job-related stress?

Burnout can affect anyone struggling to balance work responsibilities with other life aspects, such as parenting during virtual schooling, causing emotional and physical depletion.

What physical symptoms might one experience when burned out?

Physical symptoms can include tension headaches, changes in sleep patterns, and alterations in diet.

How does Dr. Borland differentiate burnout from depression?

Depression is a diagnosable mental health condition with more general symptoms, while burnout is often in response to a specific trigger and can improve when detached from that trigger.

What are some strategies Dr. Borland suggests to cope with burnout?

Strategies include deep breathing for mindfulness, establishing a healthy daily routine, maintaining boundaries, and engaging in physical exercise.

How can writing be a therapeutic outlet for dealing with burnout?

Writing can help by allowing individuals to express their feelings without editing, starting with 'I feel...' and letting the process of getting thoughts out be therapeutic.

What is the impact of the COVID-19 pandemic on burnout levels?

The pandemic has intensified burnout levels due to increased work demands, lack of a blueprint for new responsibilities, and the inability to maintain daily routines and boundaries.

What is the importance of acknowledging and communicating about burnout?

Acknowledging burnout helps individuals realize it's not okay and prompts them to seek help. Communication can validate feelings and provide relief by showing others are experiencing similar issues.