In recent years professional burnout has become an especially pressing problem. According to the World Health Organization, around 40% of workers worldwide show signs of burnout. This state of emotional exhaustion, cynicism and reduced professional effectiveness can be closely linked to frustration — the state that arises when we run into insurmountable obstacles on the way to our goals or cannot satisfy our needs and desires.
A person simply stops enjoying things, can’t fulfil themselves and lives in constant anxiety. And anxiety, like a black hole, devours positive emotions. In the end there is less and less energy left for joy, life and success.
One long disappointment!
Causes of professional burnout
Have you noticed them in yourself?
First come unmet expectations and goals. Frustration often arises when a person cannot achieve what they want. At work this may mean dissatisfaction with career progress, a sense of stagnation or being unable to complete assigned tasks. A constant sense of failure and unmet expectations can lead to emotional exhaustion and cynicism — the main signs of burnout.
For example, my client Marina, an ambitious manager, felt constantly disappointed at not being promoted, which led her to lose interest in her work. At first she grew bitter towards her colleagues and bosses, and then she seemed to fall into hibernation.
Emotional burnout and conflicts of values.
Why does the psyche burn out?
When an employee’s personal values don’t match the company’s values, it can cause inner conflict and frustration. Psychologist and career consultant Michael Allen notes: “A mismatch between personal and organisational values often becomes a source of deep frustration and inner conflict, which can lead to professional burnout.” A lack of autonomy and control. Feeling helpless and having no control over your work causes frustration.
Ivan, who works for a large corporation, says: “I was constantly being monitored and had no chance to make decisions on my own. It made me very anxious and eventually led to burnout.” Constant stress and pressure.
Constant stress and pressure at work can leave people feeling lost, especially if they have no chance to recover. Psychologist Jessica Pruitt stresses: “Prolonged exposure to stress without the opportunity to recover leads to a state of frustration that can turn into burnout.”
Causes of emotional burnout
A lack of recognition and reward. When an employee’s efforts are not properly recognised and rewarded, it creates a sense of injustice and frustration. Elena, a teacher, says: “I put a great deal of effort and time into my work but got no recognition or reward. It made me very anxious, resentful and feel that it was unfair. In the end it all led to burnout.”
Does burnout show on the outside?
Signs of professional burnout
See whether you recognise them
Emotional exhaustion. A constant feeling of tiredness that doesn’t go away even after rest. Natalia, a primary school teacher, says: “I felt worn out every morning, even when I’d slept well.”
Cynicism and depersonalisation. Losing interest in your work and feeling negative about colleagues and clients. Kirill, a doctor, shares: “I started to feel disgust towards my patients and colleagues, although I used to love my job.”
Reduced professional effectiveness. A sense that even simple tasks become hard and give no satisfaction. Larisa, a project manager, notes: “I stopped coping with work I used to do easily.”
Consequences of professional burnout
What you may face.
Physical health. Insomnia, chronic illness and heart problems can result from burnout. Research has shown that burnout can raise cortisol levels, which harms health.
Mental health. Depression, anxiety and a sense of emptiness often come with burnout. Staying under stress for a long time can seriously affect a person’s mental health.
Social consequences. Worsening relationships with loved ones and social isolation can also result from burnout. Alex, an IT specialist, shares: “I started seeing friends and family less and felt lonely.”
How can you avoid mental and emotional burnout?
Tips and techniques
Managing time and priorities. Dividing tasks into important and urgent helps avoid overload. In his book “The 7 Habits of Highly Effective People”, Stephen Covey suggests the Eisenhower matrix for managing time. Regular rest and holidays matter too: rest lets you recover and avoid burnout.
A Harvard University study found that regular holidays reduce the risk of burnout by 30%.
Developing emotional intelligence. Being able to recognise and manage your emotions helps you cope with stress. In his book “Emotional Intelligence”, Daniel Goleman stresses how important this ability is for a successful career and personal life.
Seeking and accepting support. Mentoring, therapy and talking with colleagues can help a great deal. Psychotherapist Julie Smith advises: “Don’t be shy about asking for help. Support from other people is important for getting through difficulties.”
Relaxation and stress techniques. Meditation, yoga and breathing exercises can help lower stress. A study at Stanford University found that 20 minutes of meditation a day significantly reduces stress and increases a sense of well-being.
Tackling emotional burnout at work.
The employer’s role in preventing emotional burnout
Everyone shares the responsibility.
Creating a supportive working environment. Employers can improve working conditions to reduce stress. For example, many companies provide their staff with areas for rest and relaxation.
Introducing employee support programmes. Programmes that support employees’ mental health can be very effective. Microsoft, for example, offers its employees free sessions with psychologists.
Flexible hours and remote work. Flexible hours help employees balance work and personal life better. A FlexJobs survey found that 80% of employees believe flexible hours have a positive effect on their mental health.
Assessing and redistributing the workload. Regularly reviewing tasks and redistributing the workload can help avoid overload. In her book “13 Things Mentally Strong People Don’t Do”, psychologist Amy Morin notes the importance of a rational approach to work.
Professional burnout is a serious problem, but it can and should be tackled. Understanding the link between frustration and burnout helps you see its causes and develop strategies to prevent it. It is important to approach your work mindfully, take care of yourself and not be shy about seeking support. A balanced approach to work and life will help you stay healthy and keep enjoying your work.
Psychologist, MSc in Psychology · 7 years in practice
Editor-in-Chief of PSY.one.
