Burnout - it can happen to you - and you may not even notice!

Burnout was first recognised as an official technical term in 1975 when American Psychologist Herbert Freudenberger defined burnout as having three distinct components:

1. Emotional exhaustion

2. Depersonalisation

3. Decreased sense of accomplishment

Definition:

Psychology Today defines burnout as 'a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress. Though it’s most often caused by problems at work, it can also appear in other areas of life, such as parenting, caretaking, or romantic relationships'.

A common metaphor frequently used by Psychologists, Coaches and HR professionals to explain how this state can affect so many of us without us noticing is the 'Boiling Frog Syndrome'.

Boiling Frog Syndrome

The Boiling Frog Syndrome describes the effect on a frog being put into boiling water and being slowly boiled alive.

If you put a frog suddenly put into a pot of boiling water it will jump out to save itself. However, if the frog is put in lukewarm water with the temperature slowly rising over time, it will not perceive any danger and will be cooked to death.

The explanation for this is because the frog is only slightly uncomfortable with its warming surroundings so it keeps trying to adjust to the gradual increase. It is only when the slow change suddenly accelerates that the frog has signed its death warrant, having already lost the strength to jump out of the pot.

This 'boiling frog ' metaphor is frequently and commonly used to illustrate how burnout relates to us and can be a slow progression that often goes unnoticed until it has significant impact on our health, work, and relationships.

We tend to respond to rising stress levels by thinking (often subconsciously), that "This is just normal; everyone goes through it. It's just stress." Or "this is what being an adult/parent/caregiver means. I just need to manage my time better". We tend to feel it is our fault that we are not managing better - we blame the frog for not noticing that the temperature is increasing rather than identifying that someone or something else externally is turning up the heat and increasing the pressure!

Freudenberger's three components of burnout are the following:

Emotional exhaustion ultimately results when accumulated stress contributes to overwhelm, impair functioning, and cause mental fatigue. If you are struggling with emotional exhaustion you may appear uncharacteristically irritable, apathetic, or depressed. Coping with surmounting challenges can leave you feeling drained and unable to self-regulate. If unnoticed and untreated these symptoms can dramatically impact relationships, work performance, and overall wellbeing.

Depersonalisation can be illustrated by the depletion of empathy, caring and signs of compassion fatigue. This is commonly seen in caregivers and people who are exposed to other people's traumas or stressors. It involves emotional and physical exhaustion characterised by a decreased ability to empathise, feelings of helplessness, and burnout. It is also sometimes referred to as secondary or vicarious trauma.

Decreased sense of Accomplishment gives a complete overwhelming sense of futility - nothing you do is making any difference to anything or anyone you are working with or connected to.

You don't have to be a caregiver to experience burnout - it can happen to anyone. Creative people can suffer from creative burnout at some stage of their lives. As Philippa Stanton writes in her inspirational book Conscious Creativity, burnout tends to happen after the creation of lots of work frequently with great responsibility and purpose. Stanton recommends allowing yourself to use this time as hibernation and rejuvenation, feed your curiosity, explore new things and make new habits - and this really works!!

I started writing this Burnout blog in November 2024. It's now February 2025. It has taken the winter months for me to find renewed energy, enthusiasm and a renewed appetite for learning - and educating.

I had the cold/chest infection and wracking cough that everyone seemed to catch, at various degrees of severity, for well over six weeks and that physical malaise reflected my mental disinterest in anything other than essential tasks and thoughts. I felt angry and guilty with my lethargy and lack of motivation. Then, I booked on a workshop with Ally Stott, a Psychotherapist with a Diploma in Craniosacral Therapy. The workshop, Crone Wisdom for Winter, was literally a complete game changer for me.

The Celtic Wheel of the Year - Celtic Nation Kernow, is an ancient calendar that celebrates the changing seasons. Shamain and Yule are two periods between 1st November and 1st February, the period when days are short and I go to work in the dark, return in the dark and mourn the lack of daylight. Stott's workshop reminded me that winter has an essential purpose. Hibernation is for rest, recuperation and preparing for the new growth and transformation that spring will bring. Our ancestors would have no other choice than to rest - it is only our modern, technological life styles that entice us for 24/7 activity that has made us forget how to do absolutely nothing - and enjoy it!

It’s February. The sky is the colour of concrete and it seems to have rained continuously. Climate change and Eco-anxiety is a big concern for me. The world is unstable, Trump is back in office and the economy is fragile. But I am ready - I am taking February at a slightly slower pace than in previous years. This year, I am coming out of hibernation with focus on my own wellbeing. These are some of the things that I’ve been doing to stay healthy of mind and body in these colder, winter weeks.

Walking - the psychological benefits of walking have been well documented. Exercise triggers feel-good endorphins in your body, and gamma-aminobutyric acid (GABA), which blocks certain nerve signals in the brain to reduce fear and anxiety, and quieten negative thinking.

Walking, even at a slow pace, is great for unscrambling thoughts and making decisions. You will find that your senses are heightened and frequently moments of clarity will unblock and solve a problem that may have been concerning you for days. I love walking and layer up to walk miles making note of the changes in nature as the growth and transformation of the warmer spring starts to cautiously appear. Clarissa Pinkola Estes writes "The most important thing is to hold on, hold out, for your creative life, for your solitude, for your time to be and do, for your very life; hold on, for the promise of wild nature is this; after winter, spring always comes" (Women who Run With the Wolves, p199)

Getting out and being with nature is known to improve mental health. However, not everyone can do this. If this is you, try bringing nature indoors instead. Being surrounded by plants is evidenced to significantly reduce levels of anxiety and stress.

Gardening is an intuitive way of connecting with nature, but you don’t need to have an outdoor space to feel the benefits. This is a picture of my kitchen window sill and without exception, coming downstairs each morning to fill the kettle is made so much better by my plants.

Pacing yourself

I have always been a busy person and found it challenging to 'slow down'. I am as guilty as you, and so many friends and colleagues who feel guilty about sitting down and can't relax as they 'should be doing something'. Generally, doing something means something for other people - not for ourselves. It is women, the primary care givers who suffer most. It can be hard to find time for yourself - but self care is not selfish - it is essential.

I met a friend I had not seen for years before Christmas who asked me to if I wanted to join the local chess club. Of course I said no, I was too busy, not played for over twenty years, scared of losing and looking stupid - all the negative reasons we use to not do something! However, a couple of days later I said yes - I could make time for a new creative activity and if I did not enjoy it and lost - so what, I'd never know unless I gave it a go.

Anyway, two months later, I have not yet won a game but my goodness I am enjoying the challenge, enjoying the intense focus of the game and love learning so much. Playing chess helps me to recharge and clear my mind of whatever issues I had before I start playing - and gives me renewed perspective.

Stanton was right -using this time as hibernation and rejuvenation, feeding your curiosity, exploring new things and creating new habits can really work.

Creating a cosy, quiet space for meditation can help to calm your brain and you can feel significantly more positive than on the days when you don't make the time. If the word meditation puts you off (and it's not for everyone) try just sitting and looking into space and doing absolutely nothing - and not feel guilty!

Using incense or a candle scented with essential oils can give you an instant pick-me-up and help make it feel like a special time.

Burnout seems to be a current buzzword and suddenly everyone is writing about it so you will find loads of information and tips. However, I hope that by reading my blog it gives you some of the technical research as well as a bit of a shared comfort that you are not alone. Reflecting back over the last few months I think my burnout has been a meaningful part of my life and I have come through it in a more positive and beneficial way. The same can apply to you - if you allow it to. My next blog will be sharing with you other new learning and interests I have developed during this period and how my love for life has been reignited.