Dealing With Burnout

Understanding Burnout in Social Services

For those in social services, helping others meet their basic needs can be incredibly fulfilling—and equally exhausting. Burnout is a pervasive issue in these fields, often creeping in unnoticed until it’s overwhelming. Burnout, as defined by Edú-Valsania et al. (2022), is “an individual response to chronic work stress that develops progressively and can eventually become chronic, causing health alterations” (p. 2).

The Impact of Burnout

Burnout doesn’t happen overnight. It builds gradually, often unnoticed, as cumulative stress wears you down. The emotional exhaustion accompanying burnout can lead to long-lasting impacts on both mental and physical health. Recognizing its signs is critical, especially for those from marginalized backgrounds who may face additional stressors such as microaggressions, tokenism, or double consciousness. These compounding factors can amplify the risks of burnout.(Desai et al., 2023; King et al., 2023).)

Tips for Preventing Burnout in High-Stress Roles

Burnout isn’t inevitable, even in high-stress professions like social services. Here are strategies to help you stay balanced:

1. Practice Mindfulness or Spirituality
   Finding moments of stillness is key. Whether through meditation, prayer, nature walks, or simple breathwork, grounding practices can help reset your mind and body (Coaston, 2017).

2. Engage in Enjoyable Movement
   Movement is essential, but it doesn’t have to mean running a marathon or doing intense workouts. Experiment with activities—walking, Pilates, yoga, or dance—and choose something you truly enjoy. Consistent movement helps release built-up stress from your body.

3. Rediscover or Explore New Hobbies
   Hobbies aren’t just for kids. They offer an outlet for creativity and joy. Reflect on activities you loved as a child or try something new. Many community centers or libraries offer free or low-cost options to get started.

4. Set and Maintain Boundaries
   Healthy boundaries are essential. They should be flexible yet firm. For example, if work emails on your personal device cause stress, set limits on when and where you respond. Next week’s blog will delve deeper into creating effective boundaries.

Addressing Burnout Systemically

Preventing burnout isn’t just an individual responsibility. Organizations play a critical role in fostering a supportive environment (Edú-Valsania et al., 2022).:

1. Manage Workloads
   Ensure workloads are realistic. Team members should not feel overwhelmed or disproportionately burdened.

2. Set Clear Work Expectations
   Avoid a culture of constant availability. Employees should not feel pressured to work outside regular hours.

3. Ensure Proper Staffing
   Chronic understaffing can overextend employees. Establishing plans for rapid rehiring can help distribute workloads fairly.

Key Signs of Burnout

Even with preventive measures, burnout can still occur. Watch for these common signs:

1. Exhaustion: A persistent tiredness that sleep doesn’t resolve.

2. Poor or Restless Sleep: Difficulty sleeping or endless late-night scrolling despite fatigue.

3. Detachment: Feeling disconnected from work or indifferent to its impact.

4. Irritation: Frequent frustration or disproportionate responses to minor inconveniences.

5. Physical Symptoms: Headaches, heart palpitations, or physical tension associated with work-related environments.

Final Thoughts
Burnout is a serious issue, but it’s not insurmountable. By addressing both individual and systemic factors, we can create healthier environments for those in helping professions. Next week, we’ll dive deeper into boundary-setting—a key strategy for managing stress and maintaining well-being.

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References

Coaston, S.C. (2017). Self-care through self-compassion: A balm for burnout. The Professional Counselor, 7(3), 285-297. https://doi.org/10.15241/scc.7.3.285

Desai, V., Conte, A.H., Nguyen, V.T., Shin, P., Sudol, N., Hobbs, J., & Qiu, C. (2023). Veiled  harm: Impacts of microaggressions on psychological safety and physician burnout. The Permanente Journal, 27(2). https://doi.org/10.7812/tpp/23.017

Edú-Valsania, S., Laguía, A., & Moriano, J.A. (2022). Burnout: A review of theory and measurement. International Journal of Environmental Research and Public Health, 19, 1-27. https://doi.org/10.3390/ijerph1903178

King, D. D., Fattoracci, E. S. M., Hollingsworth, D. W., Stahr, E., & Nelson, M. (2023). When thriving requires effortful surviving: Delineating manifestations and resource expenditure outcomes of microaggressions for Black employees. Journal of Applied Psychology, 108(2), 183-207. http://dx.doi.org/10.1037/apl0001016