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EVER heard of “quiet” burnout?
It’s harder to recognise – both in yourself and in others – than classic (job) burnout, which has got a lot of attention in recent years.
In the words of the Inter-national Classification of Diseases (ICD), published by the World Health Organisation (WHO), burnout is an occupational phenomenon – not a medical condition – “resulting from chronic workplace stress that has not been successfully managed.
“Its typical symptoms include physical fatigue and constant irritability. As the name suggests, quiet burnout is less noticeable and progresses more slowly than classic burnout, and is therefore often overlooked.”
“Sufferers often suppress the symptoms, not wanting to admit that something’s wrong. They try to maintain the facade of a top-performing person leading a fulfilling life,” says psychologist Brigitte Bösenkopf.
While classic burnout is often given away by physical symptoms, those of quiet burnout are mainly psychological. This beneath-the-surface variety of burnout is especially risky because sufferers carry on as before, and the challenges they face are harder for others to discern. That’s why it’s so important to heed the subtle warning signs, according to Christina Jochim, deputy national chairwoman of the German Association of Psychotherapists (DPtV).
Burnout – either kind – can be a major risk factor for clinical depression and cardiovascular disease, she warns.
Here are answers to some questions about quiet burnout:
What are the causes of quiet burnout?
The main ones are often unrelieved tensions and unresolved conflicts, whether in your private life or at your workplace. Having personal values at odds with those of the people around you – on the job, for instance – is also problematic, says Bösenkopf.
Classic burnout frequently affects workaholics who exceed their limits and ignore the warning signs, and quiet burnout people “who readily help others and neglect their own needs,” explains Bösenkopf.
At some point the latter feel overwhelmed and exploited. While both forms of burnout typically result from prolonged stress, the symptoms and their progression differ. What are the symptoms of quiet burnout?
Common symptoms of both classic and quiet burnout, Bösenkopf notes, are increased irritability, nervousness, impatience and conflicts.
A symptom that’s more frequent in quiet burnout is increased sensitivity to sensory stimulation, she says. Sufferers find noise, bright light and even physical contact unpleasant, and avoid proximity to others.
Quiet burnout is often mistakenly shrugged off as a passing mood, mostly by the sufferers themselves. But if measures aren’t taken to alleviate it, its signs and symptoms will gradually intensify.
And although sufferers are mentally fatigued, many of them put on a happy face, Jochim says.
“Smiling because you’re truly in a good mood has to do with equanimity. Merely acting as though you are is a compensatory mechanism in quiet burnout.”
What warning signs should others take notice of?
Since sufferers often suppress their quiet burnout until it’s too late, it’s all the more important that those around them, such as co–workers and family members, pick up on certain warning signs.
A primary sign is lack of sleep, in particular due to sleep–wake disturbances. Sleep is crucial to mental and physical rest and recuperation. Poor sleep can result in irritability and nervousness the following day.
Uncharacteristic cynicism and sarcasm can be signs as well, according to Jochim. The same is true of mood swings over trivialities and an inability to say no – that is, constantly setting aside one’s own needs and always being at others’ disposal.
Exhaustion, too, is a clear sign of both classic and quiet burnout. Sufferers feel increasingly tired, make more frequent mistakes when performing tasks that used to be easy, and have memory lapses.
A further warning sign is withdrawal from social activities, for example seeking less contact with others due to a lack of energy. Laughing less at work should also be construed as a sign of possible problems, Jochim says.
What are the possible complications of quiet burnout?
Burnout per se isn’t a mental illness, says Jochim, but a group of symptoms that often occur together. Nevertheless, it can present “a serious risk for clinical depression.
“What’s more, it can adversely affect the cardiovascular system, leading to high blood pressure and other heart–related conditions. A lack of exercise, which often accompanies burnout, can cause sufferers to become overweight and develop other health problems.
Social and occupational problems may also arise, such as losing one’s job or friends.
What can you do if you have quiet burnout?
If you realise you have quiet burnout, Bösenkopf says it’s important to take the warning signs – such as sleep deficit, fatigue and frequent mistakes – seriously. You shouldn’t try to suppress the problem, which can make it worse.
You should be honest about the problem – with yourself as well as with co–workers and others. Clear communication and asking for help are the first steps toward recovery. She also advises seeking professional guidance, since burnout therapists, coaches and workshops can provide valuable support.
In the early stages of burnout, stress reduction techniques, talk therapy and adjustments to your attitudes can help a lot. But the longer you wait, the harder it will get, and physical symptoms may appear. Your goal should be to seek help early to avoid long periods of illness. – Tribune News Service
