Types of Burnout… and how to beat them
I’m a full-time writer, but that only works if you write a lot, and consistently. Normally, I average 4000-6000 words a day. But my career was at risk earlier this year.
I couldn’t write a damn thing. I could barely get out of bed.
I’ve had depression my whole life, but this felt a bit different. I kept asking myself, “What’s the point?” I felt so exhausted, I couldn’t bring myself to care about even the most important things in my life.
This is called burnout.
I figured out how to beat it, and I made a process for beating it consistently (you can watch that video here).
Today, I wanted to dive a little more into the different potential causes of burnout, and what each of these types of burnout need.
Once I realized I had burnout, I dove into the research behind it. Before we figure out how to fix it, we have to understand it. So, what is burnout? And how is it different from stress?
What is burnout?
Burnout is a type of stress characterized by…
Constant fatigue
Emotional exhaustion
Loss of personal identity
Lack of motivation
Cynicism and pessimism
According to Mayo Clinic, burnout isn’t a diagnosable medical condition, but it’s widely accepted as a mental problem that can affect your physical and mental health.
Burnout is often caused by your work environment, although domestic responsibilities that feel like work (taking care of children or a loved one who needs extra support, for instance) can also cause burnout.
But if burnout is a type of stress, why does it get its own name? How is it different?
How is burnout different than stress?
Stress often leads to a state of increased activity and anxiety. Pressure from your environment will spur you on to doing more to try and combat the stress.
Burnout results from prolonged stress. Instead of causing you to engage in more frantic activity, it slows you down or completely shuts you down.
Solving stress is different than solving burnout
There’s a difference in cures, as well. Stress can often be solved or managed by taking breaks in between stressful situations to relax. This doesn’t work with burnout.
With burnout, you need to address the cause of the burnout and remove it from your environment.
Because burnout is environmental, it won’t be fixed by “positive thinking” or “an attitude change.” You’ll have to change the environmental factor that is leading to the burnout.
Causes of Burnout
Burnout is a cycle. You have to address the cause, or it will just keep happening.
What causes burnout?
The specifics will vary from person to person, but most people suffering from burnout will find it falls into one of the following categories.
Take a look, figure out what might apply to you, and then consider our suggestion of how to fight back.
Cause #1: Lack of Control
This is a huge cause of burnout. If you feel like you’re constantly being smacked in the face at work or home by things that are out of your control, you’re on your way to Burnout Town.
Think about your day-to-day: are you in control of what you do and when you do it? Do you make decisions that impact yourself and others?
If the answer to both questions is, “No,” this could be the cause of your burnout.
Personal Note: Lack of control was my big cause of burnout. I didn’t like having a boss, so now that I’m self-employed, I am much less likely to feel burnt-out, because I’m in control of my schedule and my work.
How to fight “Lack of Control” burnout
You need to feel in charge of yourself again. What’s more, you need to feel like your decisions matter.
You don’t have to quit your job and run away to a shack on the beach to feel in control of your life. You can make small changes that bring back your feeling of control.
Talk with your boss and try any of these changes:
Ask for a more flexible schedule, or the option to work from home when you want
Get a project that’s totally yours, no teamwork or close supervision. Just you, your timeline, and your choices.
Reduce the number of meetings in you schedule so more time in the day is your time.
Add some type of flexibility to your day: the ability to choose where in the office you work, when you take lunch, anything.
If none of this works, you’ll need to make a weightier change. Perhaps moving to part-time or becoming self-employed would work well for you.
Note: If you want help becoming self-employed, I’d love to give you some guidance! Shoot me an email at riley@makegoodcreativenetwork.com.
Cause #2: Work-Life Imbalance
A simple way to describe this cause is “too much overtime.” If you’re working so much that you feel too exhausted for anything else, you’re on your way to burnout.
You don’t necessarily need to be overworked for your work and life to feel imbalanced, though. If all you do is work, and all you define yourself by is your work, that’s also a recipe for burnout.
What would you say if someone asked you, “What do you do with your time?”
You’d probably tell them your job.
But what if they asked, “No, I mean when you’re not working.”
Would you have an answer? Would you be able to say, “I’m into woodworking,” or “I coach kids’ soccer,” or anything at all?
If your whole life is your job, that can easily cause burnout, even if you’re working the standard 40 hour work week.
How to fight “Work-Life Imbalance” burnout
If the problem is too much overtime, there’s an easy solution (in theory). Ask for less overtime. Try to create a more reasonable work schedule, without so many long hours or lost weekends.
If that’s not an option, or if overtime isn’t the problem, then you need a hobby.
Unfortunately, humans are not like bees. We don’t do well as single-minded drones who have one task and one task only that we carry out until we die.
Even if you usually like your work, even if you’re truly passionate about it, not having anything else going on that’s important to you can cause burnout.
Find an activity, social group, or skill that interests you. Do more of that thing. Schedule regular time to build your skills at it.
Don’t just do it alone. Find Facebook groups that talk about the thing you love. Join groups in real life who get together to chat or share their work. Make your friends talk about it and try it with you until they think you’re crazy obsessed.
Then, if you start feeling burnt out again… Find a new thing to learn!
Cause #3: Unclear Expectations
If you walk into work every day, unsure if your effort is going to get you praised or chastised, the stress is going to pile up until your emotions shut down just to protect you from the unpredictable.
Most of the time, we struggle with unclear expectations without our boss or team really knowing it. They know what’s important to them, so it seems obvious! But that’s often not the case.
Open communication is the key to fighting this cause of burnout.
How to fight “Unclear Expectations” burnout
Sit down in a meeting with your boss and ask them one simple question:
“What is the number one thing I can do to help you succeed?”
This is a good question to ask people in general. People will always appreciate being asked this question.
Your boss will not only appreciate your directness, they’ll appreciate your obvious consideration for them and the team’s goals.
Take copious notes as they talk. Their answer to this question will reveal more to you than anything else.
Once they’ve talked you through that, try to boil it down to three key actions that you can take to help. Go over those actions with your boss and make sure they truly believe those are the three most important things you can do.
Finally, talk through your other responsibilities. Rank all of the tasks you do in order of priority, and make your boss approve it.
This clarity should help your relationship with your boss and your enjoyment of work going forward.
In the absolute worst case, finding a new boss might be necessary, but since most people aren’t absolute trash monsters, you should probably start with an honest conversation.
Cause #4: Dysfunctional Workplace Relationships
Do your coworkers gossip about each other? Is everyone constantly freaking out? Is your boss an asshole?
If any of the above are true, your dysfunctional relationships at work might be the cause of your burnout.
Dysfunctional relationships don’t necessarily need any one person to be at fault. A toxic work environment can arise from many complicated factors.
But whatever the cause, it’s a huge drain of energy that can leave a nasty taste in your mouth long after the workday is over.
How to fight “Dysfunctional Workplace Relationships” burnout
^Probably not how you’re feeling right now.
Honestly, unless you are the boss or you’re high up in the company, it’s nearly impossible to fix a workplace culture.
Start by being honest with your boss or team. Let them know that you’re unhappy and you think the team’s communication needs work.
If they respond poorly or nothing changes, get out of there. You deserve better.
Cause #5: Extremes of Activity
If you are always in a constant state of panic, freaking out, or rushing from place to place, or alternatively, you are constantly bored out of your mind with nothing to do, that could be the cause of your burnout.
Extremes of either type weigh on you over time. Constant chaos can burn you out, but so can never-ending boredom.
Days that are one or the other, with no in-between, are days putting you on the train to Burnout Junction (I’m running out of metaphors here).
How to fight “Extremes of Activity” burnout
The solution will be different depending on whether you have constant panic, constant boredom, or you switch between total panic and total boredom.
In the case of constant panic, you need a better support network. Rely on your team more. Delegate some tasks so you don’t have to do everything last minute. It’ll take some time to adjust, but relying on others to do what they do best has huge returns in the long run.
For constant boredom, you need stuff to do. Ask for harder tasks and more responsibilities. Get projects you can handle on your own, with minimal supervision, that you care about or find interesting.
If your days are either total panic or total boredom, and it varies between these two extremes, then your team and workplace likely needs better time management and communication skills. Ask your boss about the possibility of hiring a consultant to help with workplace processes so things can run more smoothly.
Cause #6: Lack of Support
If you feel like you have to do everything yourself and nobody is helping you, carrying that weight on your own can lead to burnout. Maybe you’re the only person on your team with tight deadlines, or you’re taking care of all the chores at home, there’s something that you are totally responsible for and nobody else is helping out.
Support isn’t just for tasks. It’s also emotional. Do you have someone to talk to about your problems? Is there someone cheering you on? Having someone motivate you as well as listen to your troubles is a necessary human thing. Without it, your emotions will go on shutdown.
How to fight “Lack of Support” burnout
Ask for help! Be open with your coworkers or family about what you need.
Whether its a non-judgmental shoulder to cry on, or purely practical assistance with tasks, figure out what would help you best and then ask for it in a forthright, clear manner.
The first person you ask may not be able to help in the way you need, but someone will.
MakeGood Creative Network’s whole mission is to provide support like this to creatives. If you’re suffering from this kind of burnout, shoot our team an email at support@makegoodcreativenetwork.com. We’ll direct you toward the best place to find the help you need.
Cause #7: Perfectionism
Does this sound like you?
It’s easier if I do it myself
I can’t say no if they ask me to do this.
I’m not sure how to do this, I’ll wait until I’m absolutely ready.
Perfectionism plagues many an otherwise happy soul. I can proudly say I suffered from this for many years, and have recently conquered it.
If you’re trying to be all things to all people, do everything perfectly, and do it all without needing any help, you are going to be Mayor of Burnout City.
How to fight “Perfectionism” burnout
You need to ask for help. Gasp
I know, it sounds terrifying. But you’re doing yourself and your work a disservice by trying to do everything.
Give some tasks to other people. Ask for people’s ideas and opinions before you start work, during a project, and after it wraps up. Admit when you don’t understand something, and ask questions.
Most of all, you’ve got to learn to say, “No.” Put some things on other people. It’s okay. They’ll live, and so will you.
Need more help with burnout?
Our “How to Beat Burnout” vid will walk you through the ups and downs of conquering the burnout cycle, including the first steps you must take to fight it.
Check it out!
Note: I am not a mental health professional, just a neuro-atypical writer who figured out how to deal with burnout.
I can’t guarantee any of these solutions will work for you, because I don’t know you. But I’ve seen them work for myself and others.
If you’re suffering from burnout or any mental illness, talking with a mental health professional and starting therapy is a great place to start.
Need more help on your creative journey?
Not sure if burnout is the problem? Feeling like there’s something else that’s missing… something else weighing you down?
We can help.
Download our 21 Creativity Killers (and how to beat them) guide for free!
This guide will walk you through the most common reasons people give up on their creativity. After a quick glance through, you’ll not only know what your biggest problem is, you’ll know how to beat it.
