The 12 Stages to Burnout
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Time to read 5 min
Table Of Contents
Burnout looks different on everyone because there are 12 stages to burnout and we are all at different areas in life.
Are you waiting to hit exhaustion before you rest?
Burnout is more than just a feeling of exhaustion or overwhelm. There are thoughts, feelings, and actions that amount to various stages of burnout. It’s important to know what they are so that you can identify similar behaviors and feelings in yourself.
Psychologist Herbert Freudenberger was one of the first to study burnout syndrome in 1980. He and his colleague Gail North, defined burnout as a “state of mental and physical exhaustion caused by one’s professional life.”
Below I’ve broken down in more detail what each stage of burnout means.
The 12 Stages Of Burnout
Stage 1: Excessive ambition
While ambition is a positive trait that supports our personal and professional goals, anything in excess can quickly turn detrimental. Excessive ambition can kick in when you feel the need to prove yourself – whether to yourself or to others.
Stage 2: Working harder
Establishing high goals with a work focus and all other aspects of your life fall as secondary importance.
Stage 3: Neglecting own needs
Do you ever feel you don’t have time to cook a healthy meal for yourself? Or you just don’t have time to exercise or sleep on time? Stage 3 is when our personal needs are sacrificed. We may even see the effects of this by unhealthy weight gain, insomnia, decreased focus, etc.
Stage 4: Displacement of conflicts and needs
Due to the excessive focus on work, problems are often dismissed; we may feel threatened, panicky, and jittery.
Stage 5: No longer any need for non work related needs
Friends, family, and self-care are often dismissed as being irrelevant or not as important.
Stage 6: Increasing denial of the problem
This stage signifies you may perceive collaborators or those you work with as undisciplined or lazy. Furthermore, there are often times excuses made where the only reason problems are because they are caused by time pressure and work, as opposed to any life changes. “If only I had more time, then…”. There is a sense of removal from reality.
Stage 7: Withdrawal, lack of direction, cynicism
As with stage 5 there is no room for a social life as it is small or nonexistent and often times there is a need to feel relief from stress using alcohol or drugs.
Stage 8: Behavioral changes/psychological reactions
Changes in behavior are unique to each individual but there may be noticeable changes in demeanor and behavior that are obvious to family and friends.
Stage 9: Depersonalisation: loss of contact with self and own needs
Unable to see your value. You have lost the drive you used to have. You may feel like quitting/moving/leaving, making a bigger life decision.
Stage 10: Inner emptiness, anxiety, addictive behavior
There is no enthusiasm or interest in work therefore this drives destructive behavior which may include excessive alcohol and drugs. Activities are often exaggerated.
Stage 11: Increasing feeling of meaninglessness and lack of interest
Feeling lost, exhausted, anxious, and hopeless around your life, your mission, and your values.
Stage 12: Physical exhaustion that can be life-threatening
This can include a total mental and physical collapse; time for full medical attention.
"You don't always have to produce and perform, you are allowed to simply exist and experience"
Life changing books to reverse burnout:
→ The Universe Has Your Back // Gabrielle Bernstein
Burnout can feel incredibly isolating. In this book, Gabby offers extraordinary wisdom, insights, and practical tips, mantras, and meditations to help you manage anxiety and find inner peace. I keep this one on my desk for those moments I need a boost.
→ Burnout: The Secret to Unlocking the Stress Cycle // Emily Nagoski P.h.D, Amelia Nagoski, DMA
If you're like me and crave the science behind burnout, this is a must-read. The Nagoski sisters break down the exact reasons behind burnout, what you can do about it, and how to prevent it from happening again.
Journaling For Burnout
Journaling is a powerful tool for managing burnout, offering a way to express thoughts, reflect on feelings, and gain clarity. Rose Quartz, known for its soothing properties, aids in reducing stress and promoting emotional healing.
Here are two journal prompts that can help you explore your feelings and manage stress:
What are three things I felt grateful for today and why?
Reflect on the moments or interactions that brought you joy or comfort, no matter how small. This can help shift your focus from stress and fatigue to appreciation and positivity.
What are the signs that I am beginning to feel overwhelmed? Describe a recent situation where I recognized these signs and how I responded.
This prompt encourages you to become more aware of your personal indicators of stress and consider effective strategies for managing your reactions in future scenarios.
Enhance your wellness routine with our Rose Quartz Journal, combining these benefits in one. Available for purchase on our website, it's a perfect resource for anyone looking to manage stress and prevent burnout effectively.
Conclusion
Recognising the stages of burnout is essential for taking timely action to prevent its progression into a severe and debilitating condition. By understanding these stages and implementing proactive measures, individuals can maintain a healthier balance between ambition and well-being, safeguarding both their personal and professional lives. It's crucial to address burnout early and seek help when needed to avoid long-term consequences and foster a sustainable and fulfilling work environment.
Frequently Asked Questions
What are some early warning signs of burnout that I should watch out for?
Early warning signs include constant fatigue, insomnia, forgetfulness, increased irritability, and lack of enjoyment in previously pleasurable activities. Recognizing these early can help in addressing burnout before it worsens.
What impact does long-term burnout have on physical health?
Long-term burnout can lead to serious physical health problems such as cardiovascular issues, immune disorders, chronic headaches, and gastrointestinal problems. Chronic stress can also increase the risk of mental health issues like depression and anxiety.
Are there particular strategies effective in managing burnout?
Effective strategies include setting clear work-life boundaries, learning to say no, practicing relaxation techniques like mindfulness or yoga, and seeking support from friends, family, or professionals. Prioritising sleep and exercise can also play crucial roles in recovery.
Is burnout reversible, and how long does recovery typically take?
Yes, burnout is reversible, but recovery time varies widely among individuals and depends on several factors, including the duration and extent of the burnout, personal circumstances, and specific interventions used. Recovery can take anywhere from a few weeks to several months. It’s important to address burnout early and adopt a holistic approach to treatment.
The Author: Tinisha Joshi
Tinisha is a life coach specialising in energy and manifestation. She works with client to master their energy so they are able to navigate the world intuitively.
