12 Stages of Burnout and How to Recover from It

The line between dedication and exhaustion is often thin. If you've ever found yourself pondering, 'Am I burnt out or lazy?', 'Why do I dread work so much?' or 'Is it just that I'm tired of my job?' you're not alone.

Many professionals push themselves to the limit, equating relentless working hours with success. But could this very drive be pushing us towards burnout?

Adam Grant said, “The core of burnout is emotional exhaustion - feeling so depleted and drained, you just don’t have anything left to give your job.”

Many of us have probably felt this at some point - you might be there right now. Fortunately, recognizing the stages of burnout, exploring the root causes, and taking action can help pull you out of this emotional chasm.

If thoughts like "All I do is work" or "My job is stressing me out" resonate with you, keep reading.

We'll reflect on the 12 stages of burnout, helping you pinpoint where you might be on this spectrum. Plus, we'll offer practical strategies to restore balance, productivity, and joy in your professional life.

12 Stages of Burnout                                

Recognizing and labeling these employee burnout signs is the first step towards changing your current reality.

1. The Compulsion to Prove Oneself: You often feel the need to constantly validate your worth and overextend yourself.
2. Working Harder: You cannot disconnect, often working during off-hours and taking on too many tasks.
3. Neglecting Needs: You often forget basic needs like eating or socializing, prioritizing work over well-being.
4. Displacement of Conflicts: You avoid addressing issues, often attributing problems to "just stress" and becoming defensive.
5. Revision of Values: Work dominates your personal life, overshadowing relationships and interests.
6. Denial of Problems: You blame others and overlook your increasing stress and irritability.
7. Withdrawal: You prefer solitude, avoiding social events with friends and family, and possibly turning to substances for comfort.
8. Odd Behavioral Changes: You act out of character, with noticeable mood swings or impulsive decisions.
9. Depersonalization: You feel detached, viewing achievements as mere tasks.
10. Inner Emptiness: You feel a void, resorting to various means to fill it, signaling a need for help.
11. Depression: You feel constantly drained, hopeless about the future, and struggle with motivation.
12. Burnout Syndrome: You're at a critical point, feeling overwhelmed and possibly experiencing burnout and severe anxiety.

6 Ways to Recover from Burnout and Regain Your Productivity

Did you recognize some of those behaviors within yourself? Can you identify which stage you might be at?

The point of labeling these behaviors, reactions, and emotions is not to add on to the emotional toll that burnout can have, but recognize what in particular is causing your burnout.

Anne Helen Peterson, an American writer and journalist, said, “With burnout, there’s no catharsis. There’s no finishing the marathon; everything in your life flattens into one long to-do-list.”

Burnout can happen when your work becomes depleted of meaning. When we spend the majority of our waking hours on work, it’s no surprise how defeating it can feel and how burnout leaks into all parts of our life.

You’re not alone - burnout is very common, but that doesn’t mean it should be. Here are five ways you can begin to recover from burnout and regain your productivity and your connection to work.

1. Check In With Yourself

Before diving into your tasks, take a moment to reflect:

• How do you feel about your job right now?
• Are you dedicating time to projects that resonate with your values?
• Are you evolving in your role?
• Gauge your energy levels. Do you feel a connection to your tasks and with your colleagues?
• If there's one thing you could change to boost your happiness, what would it be?

Self-awareness is the cornerstone of emotional intelligence and personal growth. Regularly checking in with yourself allows you to align decisions with values and guide career fulfillment.

2. Go Back to What You Can Control                    

Many feel overwhelmed by trying to achieve a lot with limited resources. The "Sphere of Control" concept helps you focus on what you can change, boosting resilience and well-being.

It's especially beneficial for those with marginalized identities or less organizational power.

Sphere of Control in Four Steps:

1. Name the Situation: Identify what's causing your stress or frustration.
2. Outside Your Control: Recognize factors you can't change, like societal issues or others' attitudes.
3. Inside Your Control: Determine what you can control and what you can influence, from mindset shifts to actionable steps.
4. Act: Take one step within your control to regain a sense of agency.

 3. Improve Your Energy Levels

Your energy levels impact your emotional state and ability to manage stress. When you feel physically and mentally depleted, coping with challenges and staying resilient becomes harder.  You can better handle stressors and maintain an optimistic mindset when you’re energized and focused.

There are three layers to your energy:

• Physical layer: How much sleep you're getting,how much physical activity you’re doing, and what you're eating and drinking.

• Emotional layer: How emotionally stable you feel - calm, anxious, angry, etc.

• Mental layer: Mental health and physical health go hand in hand. Your mental energy is only achievable if you have the physical and emotional energy. It's having the stamina to be observant, perceptive, and focused.

Here are a few tips to improve each of your energy layers.

• Physical: How would you rate your physical health on a scale of 1 to 10? Do you exercise or eat healthy foods? What do you need to do to optimize your sleep? After checking in with yourself, experiment with small tweaks you can make to your routine.

• Emotional: Do you find it hard to keep emotionally balanced? If so, what helps you feel more balanced? Is it meditation? Gratitude journaling? Deep breathing? Or listening to your favorite songs? Choose one that works for you.

• Mental: Identify what's distracting you the most right now. Consider examining your work environment. Are you distracted by social media? Noises around you? Messy desk? Write down one distraction you want to eliminate this week.

4. Set Boundaries

Setting healthy boundaries is essential for work-life balance, well-being, and productivity. Research from the University of Illinois indicates that those with greater boundary control over their work and personal lives were better at creating a stress buffer, protecting them from negative rumination.

Managing boundaries can be challenging, especially for people with multiple responsibilities and complex interpersonal dynamics.

4 tips to set boundaries and how to make them work:

• Saying No: Learning to say no without feeling guilty is essential. Saying no can help focus and prioritize tasks. People respect others who are able to say no.
• Resetting Expectations: Sometimes, you need to reset expectations you previously set, especially if they cause stress or conflict.
• Blocking Breaks on Your Calendar: Taking breaks is crucial for mental well-being and productivity. Research by Microsoft found that back-to-back meetings can decrease focus and engagement. I recommend blocking time in your calendar for breaks.
• Setting Personal Boundaries: As a manager, it's essential to prioritize your own needs and well-being. Give yourself permission, choose your boundaries, and communicate these boundaries to your team.

5. Delegate Tasks

Delegating can be uncomfortable and challenging. Maybe you don't want to burden your team members, feel like you're doling out mundane tasks, or believe it's just faster to do it yourself.

However, delegating tasks comes with more pros than cons. When you delegate, you have more capacity to focus on high-impact tasks, help your team members grow, build trust among the team, and increase overall productivity.

Think about it. If you're holding most of the tasks, how will your team get the opportunity to learn and become competent?

Sometimes, delegating can be tricky. How do you delegate while making sure you feel confident letting go?

Here's a simple delegation framework to help you through:            

Elevate’s Delegation Matrix:

• WHAT: Define the task clearly. For example, planning and leading a values exercise with the team. Specify the desired outcome, success criteria, and any timelines or constraints.
• WHY: Explain the purpose of the task and its broader context. Also, explain why you chose that specific individual for the job. For example, “The reason I trust you to lead this important exercise with the team is because I feel like we are getting a bit detached from what is important to us and you are a very thoughtful facilitator.”
• HOW: Discuss the method of accomplishing the task, milestones, resource allocation, and reprioritization. The level of direction depends on the delegate's seniority or comfort-level with the task.
• CHECKS: Ensure clarity by having the delegatee summarize the task. Design check-ins and feedback mechanisms. Address any questions or concerns.

6. Seek Support and Connection

You don’t have to walk alone. Seeking support and connecting with others is not a sign of weakness but an indication of your strength and self-awareness. Here’s how to effectively seek support:

Reach Out to Your Network

Connect with family, friends, or colleagues. Share your feelings and experiences with them. Sometimes, just talking about it can provide relief and a fresh perspective. They can offer emotional support, practical advice, or even just a listening ear.

Engage with Your Manager

If work is the source of your burnout, have a conversation with your manager. Be honest about your feelings and struggles. Discuss possible solutions like delegating tasks, taking time off, or adjusting your workload.

Consider Professional Help

If your feelings of burnout are persistent, seeking help from a therapist or counselor can be beneficial. Professionals can provide tailored strategies, coping mechanisms, and tools to manage and overcome burnout. They can help you explore underlying issues, provide support, and facilitate your journey to recovery.

Prioritize Yourself to Avoid Burnout

Burnout is a very real and pervasive issue that affects countless professionals worldwide.

Whether you're working from the office or home, understanding the symptoms of burnout and being proactive in your approach to well-being is crucial. Then, we can navigate the challenges of the modern workplace with resilience and grace.

Keep these insights in mind as you move forward, and always remember to prioritize yourself. After all, your well-being is the foundation upon which all your successes are built.

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