Jessica Chesterman (HG, Dip.P) is a psychotherapist dedicated to transforming workplace mental health. As a distinguished Human Givens Ambassador, she specialises in helping individuals conquer depression and guiding couples through relationship challenges.
Are you feeling chronically stressed but can’t figure out how to really change it? You're not alone. A 2024 Mental Health UK report revealed that 91% of UK adults experienced significant stress in the past year, leading to a 20% increase in work absences.
This alarming trend has severe consequences for both individual well-being and the economy. Despite corporate investments in workplace wellness, Axa estimates the global cost of employee mental health issues in 2023 to be a staggering £2.1 trillion.
While there's no one-size-fits-all solution, current approaches may be overlooking a crucial factor: the interplay between our personal and professional lives. This perspective aims to shed light on this overlooked factor and add further value to the information we already know about burnout.
Understanding burnout: Beyond the buzzword
Burnout, a term frequently used in corporate settings, has been formally recognized by the World Health Organization (WHO) as a syndrome resulting from chronic, unmanaged workplace stress. This syndrome manifests in three key ways:
Energy depletion or exhaustion: Individuals experiencing burnout feel a persistent lack of energy and emotional reserves.
Increased mental distance from one's job: Burnout can lead to feelings of detachment, cynicism, or negativity towards one's work.
Reduced professional efficacy: Burnout often decreases feelings of competence and accomplishment in the workplace.
And if you feel Burnout could be affecting you, The Maslach Burnout Inventory (MBI) is the most widely used self-assessment tool aligned with this definition, helping individuals assess their risk of burnout.
Beyond workplace stress: A holistic view
While workplace stress undeniably plays a role, what if burnout wasn't solely caused by on-the-job pressures? Imagine a high-pressure work environment followed by a home life riddled with conflict, financial anxieties, or your child's own mental health struggles. This constant strain can create a feeling of perpetually jumping "from the frying pan into the fire".
Conversely, consider the same work scenario but with a supportive home environment. Here, you can share the day's challenges and receive genuine compassion. This calm, secure atmosphere acts as an anchor, offering a safe harbor to face work's storms. This dramatization highlights the potential impact of home life on burnout susceptibility.
Not everyone experiencing stress succumbs to burnout; various factors contribute. However, with your attention captured, let's delve deeper and explore.
Are there different types of burnout?
Burnout is a complex condition that can manifest in various ways however, recognizing different types of burnout can aid in appropriate tailored therapeutic interventions.
Harvard business review identifies three primary types of burnout:
Overload burnout: This type arises from excessive workload, unrealistic deadlines, and a lack of work-life balance. Individuals experiencing overload burnout often feel overwhelmed, exhausted, and unable to keep up with demands.
Under-challenged burnout: This occurs when individuals feel bored, unmotivated, and underutilized in their roles. A lack of stimulation, opportunities for growth, and meaningful work can lead to under-challenged burnout.
Neglect burnout: This type stems from a lack of support, recognition, and fair treatment in the workplace. Individuals may feel undervalued, isolated, and unsupported, leading to feelings of resentment and disengagement.
And it is important to highlight, as understanding these differences can help individuals and organizations develop targeted strategies for prevention and recovery.
The root of burnout, a deeper dive
While prolonged stress is a significant contributor to burnout, it's essential to delve deeper into the underlying factors that can exacerbate its impact. Humans, as social creatures, have 9 fundamental emotional needs (Security, Attention, Autonomy & Control, Community, Emotional Intimacy, Privacy, Status, Competency & Achievement, Meaning & Purpose) that, when unmet, can lead to emotional distress and if left unchecked over a long enough timeline and lead to burnout or other mental health conditions.
Some factors contributing to burnout:
Unmet emotional needs: Feelings of being undervalued, lack of recognition, insufficient emotional connection, living without purpose, all can significantly contribute to burnout. When we don't feel valued or seen for example, it can erode our sense of purpose, meaning and motivation.
Cognitive overload: Excessive mental demands, constant multitasking, and decision-making fatigue can overwhelm our cognitive capacity. This can lead to difficulty concentrating, poor decision-making, and increased stress and decisions being made with the emotional brain.
Lack of work-life balance: An unhealthy work-life balance can exacerbate stress as personal and professional responsibilities compete for our time and energy. This doesn't allow for the space we need to prevent overwhelm.
Negative work or home environment: A toxic work culture, lack of support, interpersonal conflict and negative attention, can significantly increase stress levels.
Our personal and professional lives are interconnected and when our emotional needs are neglected across multiple aspects of our lives, we become more susceptible to mental health challenges.
The goal of this article isn't to provide an exhaustive explanation of burnout but to highlight a snapshot of potential factors that may contribute to its development. By reflecting on your own experiences and identifying areas where your emotional needs may be compromised, you can take steps to improve your overall well-being and reduce your risk of burnout.
8 ways to avoid burnout
1. Prioritize calmness
When our emotions are heightened, our prefrontal cortex, responsible for rational thought and decision-making, can become less effective. This can lead to impulsive reactions, poor judgment and persistent elevated emotions.
To counteract this, prioritize calming techniques, a longer outbreath usually does the trick as that engages our bodies relaxation response. By remaining calm, you can maintain the ability to think clearly and respond thoughtfully to stressful situations, instead of being driven by emotion. Remember, you cannot experience two contradictory states simultaneously, you can only be rational when you are calm.
2. Look at how your status is being met
Beyond career titles, status refers to feeling valued and respected in a role that holds significance for you. This can be as a spouse, partner, employee, leader, or any role that contributes to your sense of identity.
Unmet status needs and burnout
When your status needs aren't fulfilled, you can experience feelings of being undervalued, a lack of appreciation, or even invisibility. Over time, this can erode self-worth and can contribute to under-challenged burnout (as described in Harvard Business Review's article "3 Types of Burnout and How to Overcome Them").
The cumulative effect
Imagine consistently putting out excellent work without recognition or validation. Add to that, you have difficulty scheduling discussions with your manager and obtain a lack of performance feedback. This professional neglect can be compounded by a growing distance at home due to long work hours and these stale interactions with your partner and a disconnect with your children or friends due to time constraints further erode your sense of status in these roles.
The impact on wellbeing
The simultaneous erosion of status across various aspects of your life can negatively impact your cognitive well-being. Over time, cognitive distortions, such as distorted perceptions, may develop and the lens in which we view life can feel blurred.
3. Checking your perception
When you’re stressed, your emotions can cloud your judgment and distort your perception of situations. A simple question, such as ‘What else could you have done to progress the deal’ or ‘Could you do some more to help with the kids at the weekend’ can be interpreted positively or negatively depending on our emotional state.
The impact of emotional state
When we're feeling good about ourselves and our work, when our status is being met within our lives, we're more open to feedback and criticism. However, when we're stressed or feeling insecure, we may become more defensive and interpret even the simplest of things as negative.
The importance of self-awareness
It's essential to be aware of our emotional state and how it influences our perception. By recognizing our emotional triggers, we can challenge negative thoughts and respond more rationally or logically to situations.
Asking yourself the right questions
To gain a clearer perspective, ask yourself:
Is my perception accurate, or is it influenced by my emotions or an unmet need i.e. Status: I feel like I am always doing things wrong at home, I am not hitting targets so I can’t provide for the family the way I am accustomed to.
Is there another way to interpret this situation?
What is the intent behind this feedback or comment?
By practicing self-awareness and challenging perceptions in moments of stress, you can respond in healthier ways.
4. Are you seeking privacy in a hectic world?
The juggle is real and in today's fast-paced world, it can be challenging to find moments of solitude and peace. Constant connectivity and demanding schedules can leave you feeling overwhelmed and it can feel like you are moving from one hectic environment to another.
Privacy isn't just about physical space; it's also about mental and emotional space. It's about carving out that time to reflect, recharge and process your thoughts and feelings without interruption. When you move to a place of overwhelm, a lack of privacy can eventually contribute to feelings of anxiety, depression, and isolation.
Balancing privacy and connection
Finding the right balance is key. Too much isolation can lead to loneliness, while too much continued stimulation can be draining.
To prioritize privacy in your life, consider the following:
Set Boundaries: Establish clear boundaries between work and personal time.
Digital Detox: Take regular breaks from technology to reduce information overload. Yes, get off that phone and engage with the humans around you.
Create a Private Space: Designate a specific area in your home as your personal retreat where you can go with no interruptions before you connect back into home life
Satisfy a Physical need: incorporate movement, like running or a daily step goal that will provide privacy but meet another need such as achievement.
Privacy needs to be sought as without it overwhelm will start to creep in.
5. The power of achieving
Achievement, no matter how small, can significantly boost your mood and motivation. It's that satisfying feeling of accomplishment, the release of dopamine, that keeps you striving for more. When you're actively learning or taking on new challenges, stretching yourself, you’re tapping into your potential and experiencing a sense of fulfillment.
The dangers of stagnation
Conversely, a lack of achievement can lead to feelings of boredom, frustration, and even burnout. When you're not progressing or feeling challenged, your motivation wanes, and your self-esteem can suffer.
The connection between achievement and status
Recognition and validation are essential for your sense of self-worth, it leans into your need of status and your need of competency & achievement. When you achieve your goals, you feel more competent and valued.
Achievements could be completing an exam, a 5k run, fixing the fence, spending uninterrupted quality time with your children. It doesn't matter how big or small these things are, achieving in your life gives it further meaning and makes your life more purposeful.
6. Remind yourself of the good
When you're feeling stressed or overwhelmed, it's easy to focus on the negative aspects of your life. Your thoughts can become clouded by negative emotions, making it difficult to see the positive. By consciously shifting your focus to the positive, you can improve your mental well-being as when you direct your attention to positive aspects of life, your mindset becomes more optimistic.
Reminding yourself of positive experiences can help you navigate through challenging times and by focusing on the good, you can break negative thought patterns and gain a more balanced perspective. Also, writing down positive experiences can serve as a tangible reminder of the good things in your life.
7. The power of positive attention
Humans are inherently social creatures. Positive attention from friends, family, and colleagues is essential for your well-being. It provides you with a sense of belonging, validation and security.
Negative attention on the other hand such as criticism, dismissal, or overscrutiny, can have a significant impact on your mental health. When you consistently receive negative feedback or feel undervalued in any aspect of your life, it can erode your self-esteem and motivation.
The role of context
It's important to consider the context in which you receive attention. A negative interaction at work may be less impactful if you have strong support systems at home and in your social life. However, if you’re already dealing with stress or challenges in other areas of your life, even minor negative interactions can feel more significant.
The importance of real-world connection
While social media can be a valuable tool for connecting with others, it's important to prioritize real-world interactions. Spending quality time with positive connections, loved ones and engaging in face-to-face conversations can provide a much-needed sense of connection and belonging. It's important to recognize the importance of positive attention and continue to make conscious efforts to cultivate meaningful relationships, especially when facing stress or burnout. During challenging times, it's common to withdraw from social interactions but doing so can exacerbate feelings of isolation and loneliness.
8. Look for a bad stress indicator
When your needs are being impacted, this is when you are at greatest risk of embarking on unhealthy habits or destructive behaviors. These behaviors, which are out of character, can signal that you’re struggling to manage the levels of stress in your life.
Common stress indicators:
Changes in eating habits: Overeating or undereating.
Sleep disturbances: Difficulty falling asleep, frequent waking, or excessive sleep.
Increased substance use: Drinking alcohol or using drugs more frequently.
Social withdrawal: Isolating oneself from friends and family.
Irritability and anger: Frequent outbursts or aggressive irrational behavior.
Lack of motivation: Difficulty concentrating or completing tasks.
Physical symptoms: Headaches, stomachaches, or muscle tension.
If you recognize these signs in yourself then it’s a signal that something isn’t working in your life and something needs to change.
Recognizing unmet needs
Our emotional needs, of which humans have 9* are fundamental to our well-being. When these needs are not met in balanced and healthy ways across all areas of our lives, it can lead to mental health challenges. By identifying the specific needs that are being impacted in your life, you can take steps to address them and improve your overall well-being.
This article provides a very brief insight into how unmet needs can contribute to stress and burnout. For more in-depth information and personalized guidance, as an individual or a corporation then please reach out here.
Read more from Jessica Chesterman
Jessica Chesterman, Psychotherapist HG, Dip.P
As a Human Givens Ambassador with 15+ years in corporate enterprise sales, Jessica Chesterman (HG, Dip.P) is passionate about empowering individuals to manage their mental health. Her therapeutic approach, grounded in the latest psychological and neurobiological research, is focused on understanding how emotional needs are met across all aspects of life. By addressing these needs, she aims to help as many people as possible thrive in the workplace and beyond
