Building Mental Fortitude to Prevent Burnout

This article is the first in a series about the relationship between personal resilience & burnout.

Burnout & Resilience: An Introduction

Scenario: you’re burned out. You’ve read all of the articles, watched all of the YouTube videos, listened to all of the podcasts that talk about burnout, how it seems to affect everyone these days, and how self-care or mindfulness or therapy (or a combination of these things) can help to cure it. Maybe these solutions work for a time. Maybe they don’t work at all. But you’re starting to wonder how you can think about your burnout in an innovative way so that you understand it better and can get rid of it for good.

The answer? Well, the answer is more comprehensive than one article by one organization can hold. Addressing burnout is complicated, and this article won’t address everything. But what it will address is something that often gets overlooked in the conversation: resilience.

This article aims to provide a comprehensive overview of burnout, its symptoms, contributing factors, and the role of resilience in combating and preventing burnout. By exploring the connection between resilience and burnout, individuals can gain insights into building their resilience and developing strategies to manage stress, adapt to challenges, and foster their well-being.

What is burnout?

Burnout has become so prevalent in the last five to ten years that the WHO officially included it in its 11th Revision of the International Classification of Diseases (ICD-11) back in 2019. But what is it, exactly? Here’s a very clinical definition with a list of common symptoms to help you start to gain clarity on whether or not you’re experiencing it:

Burnout is a state of chronic physical and emotional exhaustion caused by prolonged exposure to stressors, typically related to work or other demanding responsibilities. It is characterized by feelings of extreme fatigue, detachment, and a reduced sense of accomplishment. Burnout can affect various aspects of a person’s life, including work performance, relationships, and overall well-being.

The symptoms of burnout can manifest in different ways, but some common signs and symptoms include:

1. Exhaustion: Feeling physically and emotionally drained, lacking energy, and experiencing a sense of depletion even after adequate rest.
2. Emotional detachment: Feeling emotionally distant or disconnected from work, relationships, and activities that were once enjoyable.
3. Reduced performance and productivity: Difficulty focusing, decreased efficiency, and a decline in work performance or productivity.
4. Cynicism and negativity: Developing a negative or cynical attitude towards work, colleagues, or tasks. Pessimism and feelings of disillusionment may become more prevalent.
5. Lack of motivation: Experiencing a significant decrease in motivation and a sense of apathy towards work or personal goals.
6. Increased irritability and frustration: Becoming more easily agitated, impatient, or short-tempered with others.
7. Physical symptoms: Burnout can also lead to physical symptoms such as headaches, muscle tension, sleep disturbances, and compromised immune system function.

It’s important to note that burnout is not simply a result of working long hours or being busy. It is a state of chronic stress and exhaustion that typically arises from prolonged exposure to high levels of work-related or personal stressors without adequate recovery or support. For the purposes of this article, we’re particularly interested in how overwork and exhaustion can cause burnout and how looking to increase your resilience is the first step to combatting your experience with it.

Why are people so burned out?

It’s no secret that the last several years have been stressful, work-related or otherwise. Several work-related reckonings coincided to produce “The Great Resignation,” and now, in 2023, we are continuing to see the effects of a job market that has long term instability. But it’s not just these macro factors that put pressure on people in the work environment. In fact, internal work culture, workload, and poor management weigh heavily in contributing to a person’s experience of burnout.

Here are ten factors that can contribute to the increased prevalence of burnout in recent times: 

1. Intense work culture: Many modern work environments emphasize long working hours, high productivity, and constant availability. The rise of technology and connectivity has blurred the boundaries between work and personal life, leading to an “always-on” mentality. This constant pressure to perform and be accessible can contribute to chronic stress and burnout. More on these specifics later…
2. Increased workload and expectations: In many industries and professions, workloads have intensified, often due to factors such as staff reductions, increased responsibilities, or demanding deadlines. The expectation to do more with fewer resources can lead to prolonged periods of stress and exhaustion.
3. High job demands: Certain industries, such as healthcare, emergency services, or customer service, involve high emotional labor, dealing with challenging situations, and providing continuous care or support. These demanding roles can lead to emotional exhaustion and burnout.
4. Lack of control and autonomy: Limited control over work decisions, lack of autonomy, and micromanagement can contribute to feelings of frustration, decreased job satisfaction, and ultimately, burnout.
5. Unclear or conflicting expectations: When job expectations are ambiguous, constantly changing, or conflicting, individuals may struggle to meet them, leading to chronic stress and burnout.
6. Workplace culture and values: Organizational cultures that prioritize excessive competition, lack of work-life balance, or disregard for employee well-being can contribute to burnout. When employees perceive a disconnect between their values and the values of the organization, it can erode their motivation and contribute to burnout.
7. Technology and constant connectivity: The ubiquity of technology has led to an “always-connected” culture, with the expectation of immediate responses and round-the-clock availability. This constant connectivity can make it challenging to disconnect, relax, and recharge, contributing to burnout.
8. Economic uncertainty: Economic instability, job insecurity, and the fear of unemployment can lead to increased stress and pressure to perform, amplifying the risk of burnout.
9. Lack of support and resources: Insufficient support from supervisors, limited resources, and a lack of recognition or appreciation can make individuals feel undervalued and unsupported. Without proper support systems in place, individuals may struggle to cope with stressors and experience burnout.
10. Personal factors: Individual traits, such as perfectionism, high self-expectations, or a strong drive for achievement, can increase vulnerability to burnout. Additionally, personal circumstances, such as financial pressures or caregiving responsibilities, can contribute to the experience of burnout.

We won’t claim to know all of the answers on addressing burnout. But what we do know, after several years of research on resilience and resilience-building, is that increasing your level of resilience could play a positive role in your recovery from the harmful effects of burnout.

What is resilience?

Traditionally, resilience has referred to the ability to adapt, recover, and bounce back from adversity, challenges, or stressful situations. It is the capacity to withstand and navigate through setbacks, obstacles, or significant life changes while maintaining emotional well-being and psychological strength. Resilience involves developing coping mechanisms, maintaining a positive mindset, and utilizing available resources to effectively manage and overcome difficulties. Resilient individuals are able to persevere, learn from their experiences, and grow stronger as a result. It is a valuable trait that contributes to personal well-being, mental health, and success in various areas of life.

While this definition and a traditional understanding of resilience will be beneficial in helping you combat burnout, we’d also like to offer an alternative definition, one that builds upon this traditional one in one key way.

“Bouncing back” is a phrase typically used to describe the current definition of resilience, but after researching resilience for the last several years, we’ve come to understand that this definition is inadequate. If all you do is bounce back, then you’ll bounce back right to where you started, which is the environment that saw you face adversity in the first place. We recommend that you “bounce forward” through challenges to land even better than where you were before. This relates particularly well to work environments, as taking time off and returning to the same work cultures and systems might not do you much good. With this in mind–to value “bouncing forward” rather than just “bouncing back”–let’s explore how resilience affects burnout.

How can resilience affect burnout?

Before we answer this question, we have to answer another one: can resilience affect burnout? The answer, as you might have guessed considering the tenor of this article, is yes. Developing resilience can provide individuals with the tools and mindset to better manage and prevent burnout. Here’s how resilience can help with burnout:

1. Stress management: Resilient individuals often have effective coping mechanisms to manage stress. They are more likely to engage in activities that reduce stress, such as exercise, mindfulness, or hobbies. By effectively managing stress, they can mitigate the impact of chronic stressors that lead to burnout.
2. Adaptability: Resilient individuals have the ability to adapt to change and remain flexible in the face of adversity. This adaptability helps them navigate challenging situations and find solutions, reducing the likelihood of burnout caused by feeling overwhelmed or stuck.
3. Positive mindset: Resilient people tend to have a positive outlook and focus on their strengths rather than dwelling on their weaknesses. This positive mindset can protect against burnout by enhancing motivation, self-confidence, and overall well-being.
4. Boundaries and self-care: Resilient individuals prioritize self-care and set healthy boundaries in their personal and professional lives. They recognize the importance of taking breaks, setting realistic expectations, and avoiding overcommitment. By establishing boundaries and engaging in self-care practices, they reduce the risk of burnout.
5. Social support: Resilient individuals often have strong social support networks, which can serve as a buffer against burnout. They seek support from friends, family, or colleagues, and are more likely to communicate their needs and concerns. Having a support system provides emotional validation, guidance, and encouragement, all of which contribute to preventing and recovering from burnout.

As mentioned earlier, building resilience is just one aspect of addressing and managing burnout, and additional strategies such as self-reflection, seeking professional help if needed, and making changes in work-life balance may also be necessary.

How do you know if you’re resilient or not?

Determining whether you are resilient or not can be a subjective assessment (and there are several resources below that can help you measure this trait), but here are some indicators that can help you evaluate your level of resilience:

1. Ability to bounce back: Resilient individuals are better able to recover from setbacks, failures, or difficult situations. They may experience negative emotions initially but demonstrate the capacity to rebound and move forward.
2. Adaptability: Resilient people are flexible and adaptable in the face of change. They can adjust their thinking, behaviors, and plans to meet new circumstances and challenges.
3. Problem-solving skills: Resilient individuals tend to have strong problem-solving skills. They approach problems with a solution-oriented mindset and actively seek strategies to overcome obstacles or find alternative paths.
4. Positive outlook: Resilience often goes hand in hand with a positive mindset. Resilient individuals generally maintain a hopeful and optimistic outlook, even during challenging times. They focus on opportunities for growth and learning, rather than dwelling on negative aspects.
5. Emotional regulation: Resilient people have the ability to regulate their emotions effectively. They can identify and understand their emotions, express them in a healthy manner, and manage stress without becoming overwhelmed.
6. Supportive relationships: Resilience is often fostered through strong social connections. Resilient individuals tend to have a support system of friends, family, or colleagues who provide emotional support, encouragement, and assistance during difficult times.
7. Self-care practices: Resilient individuals prioritize self-care and recognize the importance of maintaining their physical, emotional, and mental well-being. They engage in activities that promote relaxation, stress reduction, and overall health.
8. Growth mindset: Resilient individuals typically have a growth mindset, believing that challenges and setbacks are opportunities for personal growth and development. They embrace learning, seek feedback, and are open to new experiences.

It’s important to note that resilience is not a fixed trait but can be developed and strengthened over time. If you feel you are lacking resilience in certain areas, you can work on enhancing these skills through self-reflection, seeking support, practicing stress management techniques, and engaging in activities that promote personal growth and well-being. How? Check out these resources.

What are some ways that I can build my resilience?

Building resilience is a process that involves developing specific skills and adopting certain practices. Here are some effective ways to build resilience:

1. Cultivate self-awareness: Start by understanding your thoughts, emotions, and reactions to stress. Self-reflection can help you identify your strengths, weaknesses, and areas where you may need to build resilience.
2. Develop a support network: Surround yourself with supportive and positive individuals who can provide emotional support, encouragement, and guidance during challenging times. Seek out trusted friends, family, mentors, or support groups. Here’s 7 ways to get started!
3. Practice self-care: Prioritize self-care activities that enhance your physical, emotional, and mental well-being. Engage in regular exercise, get enough sleep, eat nutritious meals, and engage in activities that bring you joy and relaxation.
4. Set realistic goals: Break larger goals into smaller, achievable ones. This allows you to experience a sense of progress and accomplishment along the way, boosting your confidence and resilience. Here’s a webinar on SMART goals if you want more help with this one!
5. Cultivate a positive mindset: Focus on the positive aspects of your life and practice gratitude. Challenge negative thoughts and reframe them in a more positive and empowering way. Surround yourself with positive influences, such as inspirational books, podcasts, or uplifting music.
6. Develop problem-solving skills: Enhance your ability to solve problems and find solutions by identifying obstacles, brainstorming potential strategies, and taking action. Developing effective problem-solving skills can increase your resilience and sense of control. Check out these 10 ways to build these skills from the Center for Management & Organization Effectiveness to learn more!
7. Practice stress management techniques: Learn and utilize stress management techniques such as deep breathing exercises, meditation, mindfulness, or journaling. These practices can help you relax, reduce anxiety, and maintain a sense of calm during challenging situations. Here’s a resource on integrating mindfulness into the workplace if you want to learn more!
8. Embrace change and adaptability: Develop a mindset that embraces change as an opportunity for growth. Be open to new experiences, perspectives, and approaches. Cultivate adaptability by stepping out of your comfort zone and challenging yourself to try new things.
9. Measure your level of resilience: In addition to following these self-guided steps, there are tools out there that actually measure your level of resilience. Using these tools can help you understand your resilience baseline and figure out what areas you need to improve. One such tool is the Resilience Innovator® Type Assessment, which will measure your resilience level and provide insight on how to grow and develop your personal resilience!
10. Seek professional help if needed: If you find that you are struggling to build resilience or experiencing significant challenges, don’t hesitate to seek support from a mental health professional. They can provide guidance, tools, and strategies tailored to your specific needs.

Remember, building resilience is a continuous process that takes time and effort. Be patient with yourself and celebrate your progress along the way.

In Conclusion…

To address burnout effectively, it is crucial to understand the role of resilience. While resilience is not the sole solution to burnout, it plays a significant role in managing and preventing it. By increasing resilience, individuals can better navigate the challenges and stressors that contribute to burnout, leading to improved well-being, mental health, and overall success. It is an ongoing journey that requires dedication and self-reflection, but the benefits of building resilience extend far beyond combating burnout—they contribute to personal growth, fulfillment, and a more balanced and fulfilling life.

This article was written by Nia D’Emilio, Learning & Events Coordinator for Epicenter Innovation.