Considered one of epidemics of the 21st century, burnout is more common than we imagine.
💭 Let's start with a little reflection: have you ever felt like you've lost control of your work? Have you ever felt constant pressure, for long periods of time, to meet deadlines, for example? Have you ever felt that you had such an exhausting routine that you woke up in the morning with no motivation to face the rest of your day?
These may be some signs that you are experiencing or have faced a burnout situation.
In this blog article, we reflect more deeply on what burnout is, the associated symptoms, as well as suggestions on how to intervene.
Burnout is currently recognized by International Classification of Diseases (ICD-11) of the World Health Organization as a syndrome resulting from chronic stress in the workplace (which ceases to be momentary or punctual and becomes constant). It is characterized by three main dimensions:
It manifests as a persistent state of emotional, physical and mental exhaustion that develops when demands arise and the resources to meet them - such as time, support, or recognition - are insufficient.
According to a study published in PLOS One, prolonged exposure to this syndrome may have serious impacts on health, such as the development of cardiovascular diseases, sleep problems, low immunity, and other complications that compromise general well-being.
Although they can often be confused, burnout and exhaustion aren't exactly the same thing. However, understanding their differences is important for a more accurate diagnosis.
What are the differences between these two conditions?
Exhaustion is associated with short periods of intense stress. It is an acute response to emotional, physical, or mental demands that may occur in different life contexts.
We can compare it to an alert light 🚨 - an indication that we need to slow down and make a change in our routine and lifestyle.
Burnout, on the other hand, is something more complex. It is linked to the professional context and is developed when we are exposed to intense stress by long periods of time. It's a deeper condition with greater repercussions for our overall well-being.
When we're exposed to excessive pressure, our body and mind show signs that something isn't right. These signs are a warning that it is necessary to stop and try to re-establish the balance within us.
You can probably ask yourself: “How do I know if I have burnout or exhaustion? What are the signs I should look out for?
Both conditions share the same symptoms, differing in intensity and, as we saw earlier, in their origin. Symptoms may vary from person to person, but both affect quality of life and emotional well-being.
For a better visualization and understanding of this distinction, we can resort to a simple comparison with traffic light signals 🚦:
This analogy allows us to understand that exhaustion is a sign that something needs attention and that burnout represents something with more serious and lasting consequences!
Being aware and recognizing the signs is essential to act promptly and prevent symptoms from worsening:
🔹 Constant tiredness - Feeling exhausted even after a good night's sleep;
🔹 Difficulty concentrating - Simple tasks become difficult and forgetfulness becomes frequent;
🔹 Irritability and mood changes - There are mood swings and the person may feel irritated or impatient very easily;
🔹 Lack of motivation - Loss of interest in previously pleasurable activities;
🔹 Feeling overwhelmed - Everything seems excessive, from responsibilities, to tasks and decisions. Feeling of incapacity to achieve objectives;
🔹 Sleep problems - Insomnia and sleepless nights. Sleep ceases to fulfill its restorative function;
🔹 Social isolation - Need to be alone avoiding conversations or gatherings;
🔹 Depersonalization - Emotional detachment and indifference towards work and other people;
🔹 Loss of professional meaning - Disconnection with the professional purpose and doubts about one's own usefulness in the company;
🔹 Feeling of being stuck in an endless cycle - Feeling of being stuck in a negative routine. The person thinks that they will not be able to do a good job;
🔹 High self-criticism and low self-esteem - The person feels that they are constantly failing or that what they do is not enough;
🔹 Chronic exhaustion and resistance to rest - The mind is constantly racing and stopping only generates feelings of guilt;
If, in any way, you can identify with several points described here, it may be time to stop and think about what your body and mind are trying to communicate. The good news is that there are ways to recover and the first step is recognition.
Recognizing that we are going through a challenging period that is affecting us on several levels can be difficult. However, that's the first step: recognize the problem and make a change.
The healing process requires time and, above all, empathy for ourselves - being able to realize that it is necessary to slow down our routine and change our priorities to give our body and mind exactly what they need: rest and professional support.
Regarding to prevention, it is important to set healthy boundaries early on. Therefore, there are some strategies that can help minimize symptoms and promote greater well-being:
🔸 Recognize your own limits - It's important to learn to say “no” - from refusing an extra task or resetting deadlines.
🔸 Identify the main stress factors - It is essential engage in introspection and understand what is causing the strain, and to look for ways to deal with these sources - and if possible reduce them;
🔸 Resume enjoyable activities/hobbies - Resuming activities that previously brought us joy or exploring new hobbies is a way to promote what is good for us. From reading, painting, cooking or doing sports, that is, activities that promote fun;
🔸 Include self-regulatory practices - It is important to use exercises that promote our balance. From breathing exercises, muscle relaxation, mindfulness or even meditation;
🔸 Talk to someone you trust - From a colleague, friend, or family member, verbalizing what we feel helps to organize our thoughts and can give us new perspectives. Choose someone you trust.
🔸 Establish a healthy sleep routine - People with burnout often experience insomnia or poor sleep. Create consistent sleep habits and avoid screens before bedtime;
🔸 Take breaks from work - Breaks help reduce mental overload and increase productivity in the long term. Techniques such as Pomodoro method or just standing up to stretch your body and take a deep breath can make a difference.
These conditions, combined with a good work environment, are essential to prevent the development of burnout syndrome.
As for the treatment, besides requiring a structural change in certain aspects of a person's life, it also implies support and guidance from specialized professionals.
At NeuroImprove, we recognize that the Burnout experience needs to be addressed as something unique because each person is different and has their own life story. Therefore, our approach is customised to individual needs.
Cognitive-Behavioral Therapy is the basis of our psychology sessions, allowing individuals to develop self-knowledge and learn to establish healthy limits and habits so they can find balance between personal and professional life. In addition, stress management techniques are taught, including attention and relaxation exercises for greater performance and emotional management.
Combined with Psychology sessions, there is Neurofeedback which uses quantitative electroencephalogram (qEEG) results to identify imbalances in brain activity and correct them.
A study published in BioMed Research International, shows that there may be specific changes in the brains of people with burnout - reinforcing the effectiveness of qEEG in its diagnosis.
Over the course of the Neurofeedback sessions, some improvements will be noticeable, such as greater mental clarity and emotional stability.
Yes, people with Hyperactivity Disorder and Attention Deficit (ADHD) are more vulnerable to developing Burnout Syndrome.
According to a study in AIMS Public Health, the difficulty in executive functions - such as self-organization, time management, problem solving and working memory - can lead to the development of burnout.
In addition, the chronic stress associated with this syndrome tends to inevitably worsen ADHD symptoms, creating a cycle that is difficult to break without adequate support. In this way, treating ADHD also helps alleviate burnout symptoms since there is a reduction in the factors that contribute to emotional and mental exhaustion.
👉 Burnout may start to manifest itself unnoticed, however, over time as symptoms worsen, it impairs both health and quality of life.
When we are faced with a situation like this, professional support is indispensable so that it is possible to regain the balance of our life and rediscover the purpose.
Cognitive-Behavioral Therapy and Neurofeedback are two allies that allow not only direct action on our brain, but also guidance on a mental and emotional level and on the journey of self-knowledge.
Remember that prevention begins by imposing healthy limits and that the balance between the two spheres - personal and professional - must never be forgotten. ⚖️
Golonka, K., Gawlowska, M., Mojsa-Kaja, J., Marek, T. Psychophysiological Characteristics of Burnout Syndrome: Resting-State EEG Analysis. BioMed Research International. 2019, 3764354, 8 pages, 2019. https://doi.org/10.1155/2019/3764354
Pan American Health Organization (PAHO). CID: burnout is an occupational phenomenon (2019). https://www.paho.org/pt/noticias/28-5-2019-cid-burnout-e-um-fenomeno-ocupacional
Patron, D. (2024) A Systematic Review Examining the use of Neurofeedback as an intervention in the Management of Burnout. University of the Witwatersrand Johannesburg.
Salvagioni, D.A.J., Melanda, F.N., Mesas, A.E., González, A.D., Gabani, F.L., Andrade, S.M. (2017) Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies. PLoS ONE 12 (10): e0185781. https://doi.org/10.1371/journal.pone.0185781
Turjeman-Levi, Y., Itzchakov, G., Engel-Yeger, B. Executive function deficits mediate the relationship between employees' ADHD and job burnout. AIMS Public Health, 2024, 11 (1): 294-314. doi:10.3934/publichealth.2024015
Yasmin, K., Yaqoob, A., Sarwer, H. (2022). Effect of Cognitive Behavioral Therapy (CBT) Based Intervention on Resilience and Burnout among Staff Nurses Working in Critical Care Departments. Pakistan Journal of Medical & Health Sciences, 16 (03), 295. https://doi.org/10.53350/pjmhs22163295
