Freudenberger’s 12 Stages of Burnout
Burnout can affect everyone, but those more committed to their work are likelier to experience it. The progression of burnout is a slow process, and you navigate stages that end in fully-fledged burnout syndrome. In this post, we will review the 12 stages of burnout, first identified and modeled by Dr. Herbert Freudenberger. We will begin with a surprising first step: Excessive Ambition.
Stage 1: Excessive ambition-
The person starts with high enthusiasm and commitment, eager to achieve their goals. The thirst to prove themselves may predispose the person to be what many industries (especially entertainment) refer to as a “yes man” or “yes woman.” This mindset makes it especially hard for the new employees to say no to additional responsibilities.
Stage 2: Working Harder or Overworking-
Signs of Burnout may begin with increased working hours and pushing oneself too hard to meet expectations. When you start a new job eager to prove yourself, you may inadvertently overcommit yourself to extra work, meetings, or projects.
The excess load can cut into your personal life, or you may end up allowing your work life to creep into your home life. This blurring of life spheres may prompt you to work excessively and not fully take time away from your work. At this point, you still derive joy and reward from your job but are simply not recuperating from the work demands.
Stage 3: Neglecting Personal Needs-
Neglecting your needs takes different forms from person to person. Still, you stop attending to your needs and prioritize others' instead. This can include disrupting your sleeping schedule by staying up later or getting up earlier to work, skipping meals or eating at the desk, stopping working out, spending less time with loved ones, or other actions.
In the next stage, an inner sense of dissatisfaction may arise, or issues may occur around you. However, you don't take action to address these issues because you either feel it is an insurmountable task or believe the problems will sort themselves out.
Stage 4: Displacement of Conflicts or Problems-
Frustration and dissatisfaction may arise, leading to avoiding addressing problems. Instead of facing the issues, you double down on your professional responsibilities, yet the pressure is still mounting. You may overreact to minor setbacks and are "more jittery and panicky." The danger of neglecting your personal needs is the associated risks to your physical and mental health.
Stage 5: Revision of Values-
In Stage 5 of Burnout, Revision of Values, new emotions have triggered an internal warning bell. Still, the subsequent response does not align with recuperating from your burnout progression. Your new mantra is something like "This is More Important."
Instead, you may "update your moral compass" to prioritize work and completely dismiss any self-care, including friends, family, and hobbies that once brought you joy. Additionally, you now define your self-worth based on your productivity levels and accomplishments.
Stage 6: Denying Problems-
In this stage, it is common to view your colleagues as "lazy" or your clients as "too demanding." You may even feel like everything is spiraling out of control. Nevertheless, it's essential to recognize that these feelings are a sign that something needs to change. It's easy to blame work stress for burnout, but our perception of work often needs adjusting. Take a step back, take a deep breath, and try to assess the situation. Remember, your mental and emotional health is just as important as your physical health, so don't be afraid to speak up and ask for help if needed.
Stage 7: Withdrawal-
When dealing with Withdrawal, you start to "pull back from relationships." Your conversations revolve around work, and your social life has faded away. At the same time, creature comforts and substances may be used as a coping method to allay the isolation you're experiencing. Recognizing the signs of burnout and taking steps to address it is essential. Taking the opposite approach may help to rewind the burnout-ticking clock. Signs of isolation point to the best remedy: spending time with loved ones.
Stage 8: Behavioral Changes or Impact on Others-
At this stage, minor slip-ups appear in the form of forgetting tasks or appointments in your schedule, and those around you start to take notice. This shift is where working with your manager to reset your responsibilities may help you unburden yourself, create the space to heal, and foster support and understanding of your burnout plight.
Stage 9: Depersonalization-
Have you ever felt like you're just going through the motions, watching your life play out outside your body? If so, you're not alone. You may be experiencing depersonalization, which is stage 9 of the burnout cycle. This is when you start to feel detached from your work, and apathy or indifference takes over. It can be a tough cycle to break, but don't worry; there is hope!
One way to find joy in what you do again is to reconnect with the value or purpose your organization seeks to deliver to the world. Remember why you started doing what you do in the first place and how it contributes to the bigger picture. Once you rekindle that sense of purpose, you'll find it much easier to reignite your passion for your work. If the purpose no longer drives you, this may be a great time to consider other ways to spark your curiosity and learn new things. How about volunteering or dusting off that hobby you once had?
Stage 10: Inner Emptiness-
At this stage, you might feel like you're not valuable or that your worth is diminished. It is a tough place to be, and you might start daydreaming about leaving or using other coping tools to numb those feelings. Remember that the stages of burnout aren't always linear, and everyone's experience is unique. However, understanding these stages can be a roadmap to help you navigate burnout and find a way forward.
Stage 11: Depression-
If you're at Stage 11 of the burnout cycle, you might feel physically, mentally, and spiritually drained. Things that used to bring you joy may now feel meaningless, and you might struggle to find purpose in your actions. However, here's the thing: you don't have to go through this alone.
It's totally okay to ask for help. It's a sign of strength to recognize when you need support. Reach out to loved ones, friends, or even a professional to start walking back the cycle. You don't have to figure everything out on your own.
Stage 12: Full Burnout-
First things first - it's time to prioritize your health and well-being. You might need an extended leave to recharge and recalibrate to get back on track. Remember, your value is not tied to your productivity or your job. You deserve to take care of yourself, including setting healthy boundaries and recognizing your self-worth.
And here's the thing - you're not alone. Many people struggle with burnout, and others in your workplace likely feel the same way. This means that there's an opportunity for positive change. Your workplace can create policies and expectations that promote a healthy work-life balance and help employees thrive, not just survive.
Sources:
https://www.forbes.com/sites/melodywilding/2023/02/21/am-i-burned-out-how-to-recognize-the-12-stages-of-burnout/?sh=64c91d44157b
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