Q&A with the experts: Break the cycle of burnout

Burnout is a state of emotional, physical and mental exhaustion—and it's pervasive.

In the U.S., 72% of the workforce reports stress and anxiety affecting their daily lives, according to research published in the Annual Review of Organizational Psychology and Organizational Behavior.

Dr. Alison Smith (Ph.D), co-founder and chief scientist at Velocity startup Roga, says that on a physiological level, stress plays a significant role in the development of burnout as does the way we organize our lives day-to-day.

Roga has developed a mental wellness platform, which includes a non-invasive wearable device, to help people manage stress and burnout.

Smith explains that burnout is treatable and addressing it early on can reduce stress levels and restore balance in life.

What is burnout?

When individuals face chronic stress, their bodies continuously produce stress hormones such as cortisol and adrenaline. These hormones are meant to prepare the body to act, known as the "fight or flight" response. But when stress is persistent, the constant activation of these hormones can have detrimental effects on physical and mental health.

Over time, chronic stress can lead to a dysregulation of the body's stress response system, resulting in exhaustion, cognitive impairment, emotional distress and physical symptoms, including headaches, muscle tension, gastrointestinal issues and insomnia, which in turn can further contribute to the overall sense of exhaustion and discomfort.

Experiencing burnout means individuals feel overwhelmed and emotionally drained. They may be unable to meet constant demands, leading to a sense of detachment and decreased effectiveness in their work or daily life. It can manifest in various ways, including feelings of cynicism, reduced productivity and a lack of motivation.

What are some proactive mental wellness strategies for individuals?

Thankfully there are many ways an individual can support their own mental wellness and reduce the persistence of stress and likelihood of burnout. Learning evidence-based stress management techniques paired with wearables like the Roga device can help reduce physiological arousal, calm the mind and improve coping skills.

It's also important to prioritize self-care activities that promote mental and emotional well-being, such as mindfulness meditation, deep breathing exercises, regular physical activity, adequate sleep and healthy nutrition. These practices help reduce stress, improve mood and enhance resilience to burnout.

Reconnecting with meaning and purpose is a powerful way to counteract feelings of burnout and increase overall satisfaction and well-being. Reflecting on values, interests and goals to reconnect with what truly matters, and seeking support from trusted friends, family members or colleagues, or getting professional help can all be powerful ways to process feelings related to burnout.

How can family and friends support their loved ones who struggle with burnout?

We need to create a culture of care. Family and friends can help by encouraging open communication and creating a safe and non-judgmental environment where individuals feel comfortable expressing their feelings and stressors and reassuring the person it's okay to seek help when needed.

This can be supplemented by offering practical support with household tasks, childcare responsibilities and running errands to alleviate burdens and pressures of everyday life. Beyond that it can be helpful to encourage the individual to spend quality time with loved ones and engage in leisure activities to take breaks from work to recharge.

What can be done at work and in society to address burnout?

Workplaces can foster a supportive culture and create an environment where employees feel valued, appreciated and supported in managing their workload and well-being. Providing resources such as employee assistance programs, mental health workshops and stress management training can equip employees with coping skills and resilience-building strategies.

Implementing policies that support flexible work arrangements, promote reasonable work hours and encourage employees to take breaks and vacations promotes a work-life balance that can reduce the risk of burnout. Leadership can also demonstrate behaviors that prioritize well-being such as taking breaks, setting boundaries, actively promoting a healthy work culture and encouraging open dialogue about mental health issues.

In the broader public sphere, we can challenge the glorification of overwork and the stigma surrounding mental health issues in society. Encouraging a culture that values well-being and prioritizes self-care and supporting policies that promote work-life balance, flexible work arrangements, and access to mental health services in workplaces and communities can help guard against burnout.

Provided by University of Waterloo