Lightspring/Shutterstock
We all do it: dig deeply to pull ourselves across one finish line after another. But what happens when we try to shovel in again only to discover that we’re hitting stony ground that we don’t have the gumption to get through?
The term “burnout” sounds too casual to be a real impediment to professional functioning. Maybe this is part of what makes it so hard to identify burnout when we experience it. We don’t think it should happen to us because in the past we’ve managed to keep plugging away. But we can only go full throttle without prioritizing our own needs for so long.
What is burnout? How does it feel? How can you tell if you’re struggling with it, and what can you do if you find yourself in this state? Here’s what you need to know.
A Tumultuous Professional Climate
Recently, the higher ed industry has weathered challenges on multiple fronts. Campus protests, along with political challenges to fundamental principles and programs, made headlines during the 2023-24 academic year.
According to Pew Research Center, US adults are divided on the importance and value of a college degree; a recent survey found that only 25% of respondents indicated that a bachelor’s degree is important or very important when it comes to securing a well-paying job. A Deloitte report on 2024 higher ed trends explained: “Many colleges and universities, which were once seen as engines of social mobility, are increasingly viewed as maintainers of inequality, reflecting declining public trust and posing a potential challenge for university leaders to amplify the value of higher education and better meet the needs and expectations of students, families, employers, and public officials.”
While enrollment was trending upward this spring, the future looks a bit uncertain as smaller populations of undergraduate students stand to create an enrollment cliff in the near future. Some institutions are redefining their offerings. Some are merging. Others are closing their doors.
The climate in higher ed is particularly fraught at the moment, which has implications for many employees in the industry. Sometimes, when you’re in it everyday, it’s hard to see how it is impacting you and your sense of satisfaction in your work.
What is Burnout and What Causes it?
In 2019, the World Health Organization designated burnout as an “occupational phenomenon.” The WHO noted, “Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”
Jenna Nielsen, clinical social worker/therapist, defined burnout as “When a person is overwhelmed, emotionally drained, and unable to meet constant demands of their life.” Nielsen explained that “Burnout is caused by unrealistic expectations at work or home. Burnout can be caused by lack of support and unclear job roles. Burnout can happen when people have an unbalanced work/home life. People who do not have healthy boundaries can experience burnout as well.”
Working in a challenging professional climate can make it harder to define and defend boundaries. It also can lead to workplace churn which leaves open positions and elevates staff workloads. Other factors can impact workloads too including campaigns, reorganizations, and other institutional initiatives that elevate the pressure under which employees work.
How to Recognize Burnout
We all feel the regular weariness that comes with the cycle of professional life. By the end of the week, we’re spent and ready for the weekend. But burnout is different. It impacts sufferers’ performance during their working hours, and it makes it feel impossible to refresh and reinvigorate when they’re away from work. According to the WHO, burnout is characterized by exhaustion, mentally distancing from professional responsibilities, and decreased efficiency.
“We can recognize burnout in physical, emotional, and behavioral signs,” Nielsen explained. “Physical symptoms might be an increase in muscle pain, headaches, fatigue, feeling drained, changes in appetite or sleep. Emotional symptoms include withdrawing and isolating, an increase in negative thinking, feeling hopeless or helpless, and decreased motivation and drive. Behavioral signs are decreased productivity, increased irritability, forgetfulness, and conflicts with others.”
What to Know if You’re Experiencing Burnout
Recognizing burnout is an important first step. Because it can be demotivating, it can cause other challenging feelings like guilt and anxiety, which can feel overwhelming.
Nielsen suggested that “setting more realistic boundaries” is one action those struggling with burnout might take. While discussing boundaries with your manager may seem difficult, especially when you’re feeling vulnerable, managers tend to appreciate candid feedback from their team.
Seeking the help of a professional is also a sound strategy that Nielsen emphasized. A career coach, therapist, or even a mentor may prove to be a key resource when it comes to talking through your feelings, getting perspective, and refining strategies as you work through this difficult time. Working with a professional may also prove helpful when it comes to generating language for conversations with your manager about what you’re experiencing.
Recognize that you’re dealing with something challenging, and give yourself the resources you need to reflect and problem-solve. “[P]rioritize self-care,” Nielsen recommended, “such as diet, exercise, and sleeping well.” Nielsen also emphasized the value of practicing mindfulness. This can slow the mind, reignite gratitude, and make you feel reconnected to yourself in a way that can get lost when you’re feeling burnt out. While it may seem difficult to break the cycle of intensity to focus on yourself, getting back to these fundamentals better positions you to see through the haze that burnout can bring.
How to Prevent Burnout
Burnout isn’t inevitable. Even if you have a taxing role or work in a stressful climate, you can take steps to prioritize your wellness, manage your stress, and maintain a healthy balance in your life.
“You can avoid burnout by having realistic expectations for yourself and understanding your boundaries,” Nielsen said. This takes self-awareness, strategic communication, and self-advocacy. It also requires a professional culture and a leadership team that you trust and that you recognize as committed to employee wellness.
Nielsen pointed out that a healthy support system is also key. Start building this network from day one. While your coworkers are not your therapist, they can be a tremendous resource for clarity, reality checks, and mentorship.
Additionally, Nielsen recommended: “You can avoid burnout by checking in with your emotional needs daily such as journaling.” This also helps you verbalize your feelings, so that when you need to discuss them, you already have prepared language.
Nielsen also shared a reminder to create space for joy: “Make sure to balance hobbies and enjoyable events with work and home needs.”
The Art of Balance
We hear a lot about work-life balance. Benefits such as robust health benefits and paid time off position employees to strike a productive balance that benefits them and their employers. But finding this balance also requires that employees exert routine effort, awareness, and maintenance to keep their lives manageable and healthy.
Work is supposed to challenge us, but it isn’t supposed to demoralize us and render us exhausted and detached. If this happens, it is important to take a step back and to see where we can find ways to recenter and reengage.
