Many people assume that success and fulfillment naturally arrive together. The idea is simple: if you work hard, reach your goals, and improve your life, you should feel satisfied. However, many high achievers find that this is not always the case.
High achievers
Burnout
Self-worth
In this blog
Instead, there is often a different pattern. You reach a goal, feel a brief sense of relief or pride, and then quickly shift your focus to the next objective. Over time, this can create the feeling that nothing is ever quite enough.
If this sounds familiar, you are not alone. This experience is common among driven, goal-oriented individuals who are used to performing at a high level. It can also overlap with perfectionism, chronic stress, or the sense of never quite being able to rest, even when life looks successful from the outside.
Key insight: High achievement is not the problem. The problem is often a version of success that leaves no room for rest, meaning, relationships, or enjoyment along the way.
Why Success and Fulfillment Do Not Always Arrive Together
Success and fulfillment are related, but they are not the same thing. Success often describes an external result: a promotion, degree, completed project, financial goal, public recognition, or personal milestone. Fulfillment is more internal. It has to do with meaning, connection, values, rest, and how life feels while you are living it.
When most of your attention goes toward the next measurable outcome, the inner experience can get pushed aside. That is why someone can be productive, respected, and responsible while still feeling disconnected from their own life.
1. Focusing Too Much on the Outcome
High achievers tend to prioritize results. Whether it is career milestones, financial progress, academic performance, parenting goals, or personal accomplishments, the focus often remains on reaching the next level.
The problem is that outcomes represent only a small portion of the overall experience. Most of life is spent working toward goals, not achieving them. If the day-to-day process feels stressful or draining, the final result rarely provides lasting satisfaction.
This creates a cycle where each new goal becomes the primary source of meaning. Once it is achieved, attention immediately shifts to something else. If the next milestone is always responsible for your future satisfaction, the present can start to feel like something to endure rather than inhabit.
The achievement loop
Set goal → push hard → achieve → feel brief relief → raise the bar again.
After the milestone
When a goal is finished, give the experience a landing place before raising the bar again.
| Pause | Let the completion register before immediately moving to the next objective. |
| Notice | Name the effort, learning, support, persistence, and values that were part of getting there. |
| Carry | Choose one small way to recognize progress along the way, not only at the finish line. |
Related reading: If it feels hard to begin again after a plateau, Joe Rustum’s GoodTherapy article on why stagnation happens and how to move forward offers a companion perspective.
2. Pushing Too Hard for Too Long
Another common pattern is the belief that it is acceptable to sacrifice everything now and enjoy life later. This often leads to reduced time for relationships, hobbies, rest, and physical recovery.
While this approach can work temporarily, it is difficult to sustain. Over time, it can increase the risk of burnout, emotional exhaustion, and loss of motivation. The American Psychological Association notes that stress can affect the body as well as thoughts and emotions, and the National Institute of Mental Health describes how long-term stress can wear on health and functioning.
Even when performance remains high, the internal experience often worsens. People may feel disconnected, fatigued, irritable, or unfulfilled despite continued success. This is one reason success and fulfillment can drift apart: the outward scorecard improves while the inner cost keeps rising.
Sustainable success check
| Pressure pattern | Protective shift |
| Being constantly available | Set limits on how much you work, push, or remain on call for others. |
| Putting life on hold | Protect time for relationships, personal interests, movement, meals, and sleep. |
| Treating rest as a reward | Treat rest and recovery as necessary parts of sustainable success. |
3. Tying Self-Worth to Achievement
For many high performers, success becomes closely tied to identity. Feeling good about yourself may depend on how well you are performing, how productive you are, or how much others approve of your work.
This creates a fragile sense of stability. When performance is strong, confidence may increase. When progress slows or setbacks occur, self-doubt can increase quickly.
This pattern can lead to constant pressure to maintain a high level of performance, even when it is not sustainable. It can also make ordinary limits feel like personal failure. People who struggle with imposter syndrome, perfectionism, or a harsh inner critic may recognize this especially clearly.
Self-worth anchors
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Identity
Develop a sense of who you are beyond achievement, productivity, or approval.
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Connection
Invest in relationships and everyday experiences that matter to you.
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Values
Let personal values, not only performance metrics, guide what feels worth pursuing.
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Compassion
Practice recognizing that your worth is not dependent on constant success.
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Gentle support: If self-criticism makes it difficult to feel satisfied, GoodTherapy’s article on self-compassion and the inner critic may be a helpful place to continue.
A More Sustainable Way to Approach Success and Fulfillment
If you are consistently achieving but still feel unsatisfied, it may be helpful to shift how you think about fulfillment.
Instead of treating satisfaction as something that happens after the next milestone, consider how it can be built into the process itself. The NIH Emotional Wellness Toolkit describes practical areas such as resilience, sleep, social connection, and coping skills that can support emotional well-being over time.
For high achievers, this does not mean caring less or giving up meaningful goals. It means building a version of success that includes the life you are living while you pursue those goals.
Try this now: a 3-minute success check-in
| Completed | Name one recent thing you handled, even if it seems small. |
| Required | Notice what it asked of you: effort, patience, courage, learning, support, or persistence. |
| Livable | Ask, “What would make this week feel more livable, not just more productive?” |
Questions to Consider
The questions below are not a test. They are a way to slow down and notice whether the pursuit of success and fulfillment still reflects your values.
| What areas of your life contribute to your sense of meaning outside of achievement? | |
| Are you allowing time for rest, relationships, and personal interests? | |
| Do you regularly acknowledge your progress, or do you move straight to the next goal? |
High achievement is not the problem. The issue is often how success is defined and pursued.
When fulfillment is always tied to the next milestone, it becomes difficult to ever feel satisfied. A more effective approach is to create a version of success that includes both progress and enjoyment along the way.
Therapy can help: If success and fulfillment feel disconnected in a way that affects your mood, relationships, or ability to rest, you can find a therapist through GoodTherapy.
Frequently Asked Questions
Common questions about high achievement, self-worth, and sustainable fulfillment.
Redefine Success With Support
You do not have to wait for the next milestone to feel more grounded in your life. Therapy can offer space to understand your patterns and build a steadier relationship with achievement.
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About the Author Joe RustumPsyD, Licensed Psychologist in Nashville, Tennessee Joe Rustum works with high achievers and professionals navigating anxiety, stress, burnout, career concerns, perfectionism, procrastination, imposter syndrome, decision-making, boundaries, and work-life balance. His GoodTherapy profile describes a supportive approach for people who want to understand their patterns, build steadier habits, and create a healthier relationship with achievement. |
When people think of anxiety, they often picture some visible signs. They imagine panic, spiraling thoughts, avoidance, or moments when someone clearly looks overwhelmed. While anxiety can look like that.
Hidden anxiety
Perfectionism
Burnout
In this blog
That is not the only way it shows up.
Sometimes anxiety is harder to notice, even for the person living with it. It can hide behind routines, ambition, reliability, and the ability to keep going. It can look like answering every email, meeting every deadline, remembering every key event and detail, showing up for people who matter, and still never quite feeling calm. It can look like being the one everyone depends on while your own mind never fully quiets down.
That is why it is important to recognize this type of anxiety. Commonly known as high functioning anxiety, this experience is not recognized as a formal mental health diagnosis, but it describes something very real. Many individuals continue to function at a high level while carrying persistent worry, pressure, and internal distress that often goes unseen.
How Anxiety can Fuel Performance
One of the reasons high functioning anxiety can go unnoticed is that it often wears socially acceptable masks and may often look like success. In fact, in may look like being very responsible. It may look like caring deeply. It may look like staying organized, always preparing, or trying hard not to let anyone down. Some people learn to manage anxiety by becoming exceptionally good at anticipating problems, staying busy, and keeping control wherever they can.
In many cases, anxiety does not stop people. It pushes them.
Pushes them to care deeply, to stay highly organized, to always prepare for things and events in advance or or try to not let anyone down.
Research indicates that certain forms of anxiety, especially when tied to performance or expectations, can coexist with high achievement. In academic settings, for example, perfectionistic standards can even have a positive relationship with performance outcomes, despite underlying stress.
At the same time, this productivity is often driven by fear. Fear of failure, fear of letting others down, or fear of not being “good enough.”
This creates a cycle where:
| 1
Anxiety fuels effort |
2
Effort leads to achievement |
3
Achievement reinforces the anxiety |
What looks like discipline or ambition from the outside may actually be a coping mechanism on the inside.
Signs of High-functioning Anxiety that are Easy to Miss
High functioning anxiety rarely looks like avoidance or breakdowns. Instead, it shows up in patterns that are often socially rewarded.
For some people, anxiety shows up as perfectionism. For others, it appears as people pleasing, irritability, muscle tension, difficulty sleeping, or the sense that their mind is always running in the background. Some people stay busy because slowing down brings them too close to feelings they do not know how to sit with. Others become highly attuned to everyone else around them, constantly tracking moods, reactions, and signs of disappointment.
Some of the most common but overlooked signs include:
| Constant overthinking, even about small decisions | |
| Perfectionism and fear of mistakes | |
| People-pleasing and difficulty saying no | |
| Staying busy to avoid slowing down | |
| Difficulty relaxing, even during rest | |
| Persistent physical tension or fatigue | |
| Becoming attuned to surroundings, tracking moods, reactions and signs of disappointment |
Research shows that perfectionistic tendencies and worry are closely linked, with worry often acting as a core feature of anxiety.
In fact, maladaptive perfectionism has been consistently associated with anxiety symptoms across multiple studies and populations.
If these patterns feel familiar, talking to a therapist can help you understand what is driving them.
Why High-Functioning Anxiety often goes Unnoticed
High functioning anxiety often goes unnoticed not because it is rare, but because it usually does not align with what we expect anxiety to look like.
Mental health systems typically define disorders based on distress and impairment. But what happens when someone is distressed, yet still performing well?
People with high functioning anxiety often:
Meet expectations |
Maintain relationships |
Succeed professionally |
As a result, their internal experience is often overlooked, both by themselves and by others.
This is reinforced by social and cultural expectations. Productivity, reliability, and achievement are rewarded, even when they come at the cost of mental wellbeing.
The Breaking Point: Burnout and Emotional Exhaustion
Despite being hidden, high functioning anxiety can take a toll on your emotional and physical well-being and is not sustainable indefinitely.
It can make it hard to be fully present. You may be physically in the room but mentally somewhere else, scanning the next problem, thinking about the next task, or the next thing that could potentially go wrong. You may struggle to enjoy moments of rest because your mind treats stillness like a threat instead of relief.
Over time, this feeling piles up and can feel exhausting.
You may find yourself becoming more irritable, more physically and emotionally drained, or more disconnected from joy. This is one of the quieter harms of anxiety. It can steal peace long before it interrupts performance.
Over time, the constant pressure, overthinking, and need to perform can lead to:
| 1Burnout | 2Emotional exhaustion |
| 3Irritability or detachment | 4Difficulty concentrating |
| 5Sudden breakdowns after long periods of coping | |
Research shows that perfectionism and anxiety are linked to chronic psychological distress and rumination, which can intensify over time if not addressed. Similarly, studies highlight that individuals with strong perfectionistic tendencies are more vulnerable to long-term stress and mental health challenges. Such people don’t fall apart slowly but rather hold it together, until they can’t.
You do not have to wait until burnout to seek support. Early conversations with a therapist can make a meaningful difference.
When should you seek help?
One of the biggest barriers to seeking support is the belief that your condition is not serious because you are fully functional and able to carry out everyday tasks as expected.
But functioning is not the same as feeling okay.
Your body may be sending subtle signals you tend to overlook, but they could be a sign that you need professional support.
It may be time to seek support if:
Because the external signs of struggle are minimal, high functioning anxiety often delays help seeking, but getting support early can prevent long term burnout and more serious mental health challenges.
Connect with a licensed therapist who specializes in anxiety and stress.
Effective forms of Therapy for High Functioning Anxiety
Many people with high functioning anxiety hesitate to seek help because they feel like they are “managing.” But therapy can help you understand what is driving that constant pressure and give you tools to move through life with more clarity and less strain.
Some of the most effective approaches include:
| 1 |
Cognitive Behavioral Therapy (CBT)CBT helps you identify patterns of thought that fuel anxiety and replace them with more balanced, realistic perspectives. It is especially helpful if you:
|
| 2 |
Acceptance and Commitment Therapy (ACT)ACT focuses on helping you accept internal experiences rather than constantly trying to control them. This can be helpful if:
|
| 3 |
Therapy for PerfectionismSome therapists specifically work with perfectionism and high standards. This approach helps you:
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How to Approach Therapy if you have High Functioning Anxiety
If this type of anxiety resonates with you, it can help to look for therapists who:
- specialize in anxiety or generalized anxiety disorder
- have experience working with perfectionism or high achievers
- focus on stress, burnout, or overthinking
- use structured, evidence-based approaches
Browse therapist profiles and connect with someone who aligns with your needs and approach.
Moving Forward
High functioning anxiety can be easy to miss, especially when it looks like success. But just because you are meeting expectations, staying productive, and showing up for others does not mean you are not struggling.
Anxiety does not always look like falling apart. Sometimes, it looks like holding everything together, at a cost. Recognizing that cost is the first step toward something better.
Frequently Asked Questions
Common questions about high functioning anxiety and getting support.
Resources:
| Fletcher, S. (2024). What are signs of high functioning anxiety? Canadian Centre for Addictions. https://canadiancentreforaddictions.org/what-are-signs-of-high-functioning-anxiety/ | |
| Lunn, J., Greene, D., Callaghan, T., & Egan, S. J. (2023). Associations between perfectionism and symptoms of anxiety, obsessive-compulsive disorder and depression in young people: A meta-analysis. Cognitive Behaviour Therapy. https://doi.org/10.1080/16506073.2023.2211736 | |
| Macedo, A., Marques, M., & Pereira, A. T. (2014). Perfectionism and psychological distress: A review of the cognitive factors. International Journal of Clinical Neurosciences and Mental Health. https://www.researchgate.net/publication/260552234_Perfectionism_and_psychological_distress_a_review_of_the_cognitive_factors_REVIEW | |
| Stöber, J., & Joormann, J. (2001). Worry, procrastination, and perfectionism: Differentiating amount of worry, pathological worry, anxiety, and depression. Cognitive Therapy and Research, 25, 49–60. https://doi.org/10.1023/A:1026474715384 | |
| Wu, R., Chen, J., Li, Q., & Zhou, H. (2022). Reducing the influence of perfectionism and statistics anxiety on college student performance in statistics courses. Frontiers in Psychology, 13, Article 1011278. https://doi.org/10.3389/fpsyg.2022.1011278 |
Absorbing the constant stream of startling headlines, news sources, political tensions, and global issues can feel overwhelming some days –– but we often can’t look away. If this sounds like you, you’re not alone. Most people (83% of adults) today experience stress about the future of the U.S. and news overload. If your mental and overall health are feeling impacted by the modern age’s constant information flow, this guide helps you recognize your doomscrolling habits and protect your well-being.
What Is Doomscrolling?
Do you find yourself scrolling through headline after news clip after social post that highlights distressing news, even when you know you’re tired or overwhelmed? Many people make doomscrolling a part of their daily life, but it’s taking a toll on our mental health as a society. Defined as constantly consuming distressing news, “doomscrolling†happens because upsetting news triggers your brain’s tendency to scan for danger and remain hypervigilant, even when your mental health is hurting.
You might already have a bad doomscrolling habit and feel its mental effects, but there are ways you can recognize and combat this behavior and better cope with news-related anxiety. As local, national, and global political and cultural landscapes continue to experience tensions and distress, protecting your mental health becomes that much more important.
News Overwhelm: The Mental Health Effects of Doomscrolling
Our self-preservation instinct to absorb more and more news is natural, but that doesn’t mean it isn’t unhealthy if left unchecked. Doomscrolling has proven impacts on society’s mental health, and this issue is growing year by year. A recent American Psychiatric Association study found that in 2024, 43% of adults felt more anxious than they did in both 2023 and 2022.
After doomscrolling, you probably feel anxious, but you might also experience other negative impacts. The following are just a few examples of ways your body reacts when you constantly consume distressing news on social media, television, and other publications:
- Sleep Procrastination: Doomscrolling in the evening can prevent you from getting enough healthy sleep as the scrolling becomes more and more unproductive and upsetting. Your mood and cognitive function might be impacted the next day.
- Worsened Social Connections: Spending significant time and energy scrolling through upsetting news can deplete your mental load, so you have less energy to recharge with friends and family.
- Less Exercise and Sunshine: When you doomscroll inside for hours on end, your body is often sedentary and does not get the exercise and vitamin D it deserves — which can impact your mood and mental well-being.
Staying informed on current events and the news is indeed important, and you might find great value in connecting with others and joining meaningful conversations on social media. Yet, we know that finding the balance between harmful habits and productive change can be challenging. If you are educated on the mental health impacts of scrolling, news coverage myths, and healthy habits for media consumption, you can prevent the negative effects of doomscrolling before they snowball.
Read More: Want to Learn More About the News Cycle and Mental Health? Read Our Guide
Myths About News Consumption and Mental Health: What to Know
You might not be able to completely escape the news, but you can be educated on how to absorb information in a productive, healthy way. As you work to stay informed about current events, keep in mind these three common myths about news consumption:
- Myth 1: Staying Informed Requires Constant Attention: You don’t have to continually consume all media to remain educated. In fact, you can be smart and thoughtful about how and when you take in the news.
- Myth 2: All News Is Complete: News headlines, articles, and stories don’t paint a complete picture. Absorb different perspectives and sources, but know that no piece of news has all the information.
- Myth 3: You Can’t Take Breaks: While it might feel like you have to be in the thick of the news each day, protect your well-being by giving yourself time to learn, space to absorb, and time to reset so you stay healthy.
With these tools, you can balance staying engaged in current events and prioritizing your mental health.
Tips for Managing News Anxiety
A stressful news event might affect you differently than it does someone else. Whether it’s wars, high gas prices, changing healthcare regulations, stories of racism and discrimination, or general violence, the news cycle can trigger different responses in different people. When you’re reading and watching news, keep these general guidelines in mind so you can protect your well-being while you stay informed:
- Be Aware of Your Limits: Taking breaks, muting news, or unfollowing distressing accounts can all help you pace yourself.
- Participate in Your Community: Make an impact by investing time, money, or resources into others for a meaningful cause.
- Use Your Voice: Speak up and act on injustices and distressing events in the world.
- Don’t Neglect Your Feelings: Learn healthy coping mechanisms for managing your feelings, and explore therapy when you need extra support.
- Protect Your Health: You can’t be the best version of yourself without prioritizing your physical, mental, spiritual, and psychological health. Find ways to foster these different components in your life.
Sometimes, news anxiety and overwhelm can feel especially personal and triggering. If you’re seeking support from someone who understands your unique experiences, identities, and feelings, GoodTherapy has a handful of culturally competent professionals prepared to help you navigate mental health challenges related to intersectional identities.
How Therapy Professionals Can HelpÂ
As news and information continue to circulate, you might need the tools to balance being informed with staying mentally healthy. By recognizing the dangers of doomscrolling, keeping general tips in mind, and seeking professional help, you can limit doomscrolling and spend more time making a difference.Â
GoodTherapy’s trusted, patient-centered therapists are prepared to help you navigate through whatever mental health needs you have, including achieving a doomscrolling detox. Find the right therapist for you through GoodTherapy and know that you are not alone: there is help for you.
External Sources:
American Psychological AssociationÂ
Caregivers across all professions—from therapists to nurses, spiritual directors to first responders—are often companions on the path, walking with those they care for, helping to hold space for healing. But what happens when the caregiver feels lost or weary on this shared journey? The truth is, burnout is not only inevitable in caregiving—it is essential. It is a natural part of the cycle, creating the necessary space for caregivers to reconnect with meaning and redefine their sense of purpose.Â
Clarissa Pinkola Estés speaks powerfully about the cycles of life and death, both literal and metaphorical. As she writes, “Sometimes the one who is running from the Life/Death/Life nature insists on thinking of love as a boon only. Yet love in its fullest form is a series of deaths and rebirths. We let go of one phase, one aspect of love, and enter another. Passion dies and is brought back. Pain is chased away and surfaces another time. To love means to embrace and at the same time to withstand many endings, and many, many beginnings—all in the same relationship†(Estés, 1992, p. 243).Â
Just as this is true of love in relationships, it is also true of our relationship with our life’s work. We must be willing to let go of certain phases of our work—allowing parts to die—so that something new and vibrant can be born. The caregiving journey is not linear; it involves many endings and beginnings, growth and loss, just as any other meaningful relationship in life does. This is why burnout, often seen as an ending, is actually an invitation to enter into a new beginning.Â
Understanding Burnout: More Than ExhaustionÂ
You probably already know what causes burnout: from a combination of personal challenges, demanding work environments, and the emotional and mental load of supporting others. Burnout is more than just feeling exhausted—it’s the depletion of meaning. Christina Maslach and Michael Leiter, leading researchers on the subject, explain that people experiencing burnout lose not just energy but their psychological connection with their work. This loss of meaning can make caregivers feel detached, depressed, exhausted, and cynical (Maslach & Leiter, 1997).Â
Read this twice: Burnout is normal, recurring, and necessary.Â
Befriending Burnout: A Natural Part of GrowthÂ
What if we could reframe burnout? Instead of seeing it as a failure, we could view it as a natural part of our professional lives—a shedding of old ways, making room for new perspectives. As Dr. Clarissa Pinkola Estés describes in the Life-Death-Life Cycle, everything goes through phases of birth, growth, decline, death, and rebirth (Estés, 1992). In caregiving, we’re often testing our ideals against the reality of the work. When these diverge, meaning can be lost. But this loss creates the space for renewal and new ideas to emerge.Â
Whether we’re caring for a person or a project, burnout is inevitable. It’s part of the natural cycle between periods of steady meaning and purpose and the void of burnout, which gives rise to new meaning. In the space between, we can feel empty, lost, or unsure of how to move forward. It’s often the point where we question why we began or if we should continue. But this very void is where meaning has the chance to be reignited.Â
My Personal Experience with BurnoutÂ
Art has always been my refuge, a way to connect with something deeper and alive. As a child, creating wasn’t about producing—it was about tapping into a world rich with imagination and meaning. But by the time I neared the end of art school, I had lost that connection. The demands of turning out finished work left me feeling burned out and hollow, detached from the very source that had once nourished me.Â
In my search for renewal, I discovered Carl Jung and his teachings on the imaginal world—the realm where symbols and images speak to us from the unconscious. It felt like a homecoming. Jung’s work helped me understand that the very images I explored as a child were alive, carrying wisdom I hadn’t fully realized. It was a turning point that not only restored my sense of purpose but inspired me to become a therapist. Now, I help others reconnect with their own inner worlds, guiding them through the same transformative process that helped me. Burnout, I’ve learned, isn’t an ending—it’s an invitation to begin again, with deeper clarity and meaning.Â
What to Do About Burnout: Restoring Energy and MeaningÂ
We often tell our clients to rest, recharge, and take care of themselves, but how often do we practice what we preach? Self-care is important, yes, but equally important for recovering from burnout is the ability to restore meaning. Meaning is fluid, and over time, it will change—just as we change.Â
For caregivers, embracing burnout as a necessary cycle in life allows us to reconnect with the deeper “why†behind the work. Meaning will decline and go away, only to re-emerge in new, healthier, and more vibrant forms. Burnout doesn’t mean you should quit. It means you are in the void, and something new is on its way. Don’t quit before the change happens.Â
Imaginal Exercise: Discovering Your Inner GuideÂ
In Jungian depth psychology, the imaginal realm is where inner symbols, archetypes, and guiding forces reside. These inner images, often unconscious, can provide insight and guidance during moments of confusion, burnout, or change. One practical exercise that caregivers can use to reconnect with their inner wisdom is to invite an image to emerge and begin a dialogue with it.Â
Here’s a simple way to try this practice:Â
- Close your eyes and take a few deep breaths, allowing yourself to settle.Â
- Hold in mind a question or dilemma you’re facing in your caregiving work. This could be related to burnout, decision-making, or finding new meaning.Â
- Wait for an image to come—it could be a symbol, an object, or even a figure. Trust whatever emerges, even if it seems strange or irrelevant.Â
- Draw the image or find a likeness of it online or in print and display it where you can see it. This helps anchor the imaginal work in your daily life.Â
- Begin a dialogue with the image. You can ask it questions such as:Â
- “Who or what are you to me?â€Â
- “What is your name or title?â€Â
- “What qualities are you bringing to my attention?â€Â
- “What message, gift or insight are you bringing to my question?â€Â
- Continue the conversation with your own questions until you feel it’s complete. This imaginal work allows the unconscious to reveal insights that might be hidden from your conscious awareness, helping you to reconnect with purpose and meaning in your caregiving work.Â
Additional Resources for CaregiversÂ
To further support you in managing burnout and reconnecting with your purpose, we recommend these helpful resources:Â
- Maslach Burnout Inventory (MBI): Leading burnout assessment tool
Maslach Burnout InventoryÂ
- American Psychiatric Association Free Burnout Assessment Tool:
APA Burnout AssessmentÂ
- 10 TED Talks for When You Feel Totally Burned Out:
TED TalksÂ
- Six Dimensions of Wellness Model:
National Wellness ModelÂ
- Trauma Stewardship: An Everyday Guide to Caring for Self While Caring for Others by Laura van Dernoot Lipsky and Connie BurkÂ
- Let Your Life Speak: Listening for the Voice of Vocation by Parker J. PalmerÂ
Join Nattan Hollander’s Care for the Caregiver WorkshopsÂ
If you’re a caregiver experiencing burnout, feeling disconnected from your work, or in search of deeper meaning, Nattan Hollander offers workshops designed specifically for caregivers like you. These workshops use imaginal (Jungian) techniques to help participants access their inner guidance and find renewed purpose. Whether you prefer to work in a group setting or embark on a solo journey of self-discovery, Nattan’s workshops offer practical tools to help you navigate the void and rekindle your spark.Â
Visit HYPERLINK “http://www.nattanhollander.com/”www.nattanhollander.com to learn more and sign up for an upcoming workshop or explore the solo journey options.Â
ReferencesÂ
Estés, C. P. (1992). Women who run with the wolves: Myths and stories of the wild woman archetype. Ballantine Books.Â
Maslach, C., & Leiter, M. P. (1997). The truth about burnout: How organizations cause personal stress and what to do about it. Jossey-Bass.Â
In the demands of productivity and high stress at work, it can be difficult to find time to support your mental health needs. Busy workdays filled with back-to-back meetings, managing difficult work dynamics, the lack of time for self-care, or pushing through your day without taking a break, may be part of the norm. This can impact you because your work environment can be a place where you spend the majority of your time. You may find that there are relational dynamics that come up with coworkers, bosses, or within your own process. Maybe you have been successfully able to compartmentalize these dynamics and move on with your work day. Maybe you have found that the emotional pull is so strong that you cannot avoid the feelings that come up.  Â
When you feel anxious or overwhelmed at work, it may be challenging to find time for your own mental health needs, especially when the expectation is to keep engaged and productive. Even so, it is important to find time within those demands to take care of your own mental health. Here are some strategies that can be helpful.  Â
Practice Self-CareÂ
The concept of “self-care†sometimes has the association with being unattainable or connected to the idea that it has to be done in a specific or idealized way. I view self-care as a practice and intention. The idea is to create a space in your life that feels good and where you have some ease. I hold the view that self-care can include, but isn’t only limited to, activities such as doing yoga, meditation, exercise, or healthy eating. Sometimes self-care looks like immersing yourself in a good TV series or a movie, to allow your mind to distract from the problems of today. Sometimes it is taking a step out of a meeting or during your workday to check in with yourself. Going to get water, going to the restroom, or even looking outside the window of your office, could be forms of self-care. The idea is to take care of your- self.  What works for someone else may not work for you. Holding yourself with compassion that you matter and having grace for yourself can be an important step in self-care.  Â
Work Identity and Time Outside of WorkÂ
Your career can be a big part of who you are as a person. There are many things that make up your identity. Work can be a place where you feel grounded and secure. When things do not go well at work, that sense of identity may be under question and you may find yourself wondering who you are. Your work self is a part of you, albeit an important part. Remembering that there are other parts of you as well can help you to have another source of identity.   Â
Think about aspects of your work identity that you value and feel rooted in. You can explore this by spending time thinking about why you feel this way and the positive aspects of this. Then consider what other parts of your identity do you wish you had time for? Finding the other parts of you that might need expression and space could allow you to feel more balanced. Think about aspects that you might have felt connected to in the past. Maybe you have painted in the past or you enjoy dancing or singing. Maybe you enjoy writing or going for walks. Does socializing help you feel more connected to your sense of self or do you prefer quiet time to reflect? Even the thought of what you could do outside of your work role could be an interesting exploration. Â
Remember You Are HumanÂ
We can’t do everything all the time. We all have limits. When the work demands are high, it can feel impossible to get it all done. Pushing forward while feeling overwhelmed is difficult. We can only do things one thing at a time, even when there are ten things that are due.  Â
It can be helpful to explore some questions: How do you know when you feel overwhelmed? Do you ask for help? How much do you take on? What are some indications that you need an emotional break? What are some things that help you to feel good, supported, and valued?  Do you push beyond those limits or are you able to take a step back and regroup? How do you react when you are less than perfect? How do you motivate yourself? What standards do you hold yourself to? How do you honor and recognize your own humanness?  Â
Taking Time to ReflectÂ
Professional relationships in the workplace can have an impact on your work experience and your mental health. There might be dynamics in these relationships that make it difficult to be engaged in your job. It can be helpful when you feel the pull towards taking action or the pull to be reactive, to instead turn towards yourself and to remain curious about your experience without immediately acting on those feelings. One suggestion is to be curious as to why you feel as you do, while still acknowledging the impact that the other person or situation may have had on you. It might be a completely legitimate response to the situation; however, the emphasis is to remain curious about your response. This practice may give you the insight into how to support yourself within these relationships. Â
On the other hand, you may have work relationships that feel supportive and uplifting. These relationships may have supported you in being resilient and give you the encouragement you needed to persevere. Reflecting on those attuned relationships may positively impact your mental health. Â
How Therapy Can HelpÂ
When you are at work, you may find few opportunities to express your emotional side or to process the interpersonal dynamics that come up. The work environment is typically a space where thinking (intellectualization) is highly valued. Giving yourself permission to have a set time every week to freely discuss your feelings and how things are impacting you can give you space for your own emotional and interpersonal needs. Often when we are in a situation, it is difficult to see it clearly. Seeking out a therapist who is trained, skilled, and compassionate can help to create a safe space to allow yourself to be seen and understood.Â
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This blog is for general information purposes only. It is not meant for a substitution for medical or mental health advice or treatment. Please see a licensed professional for medical or mental health advice and/or recommendations specific to your needs. Â
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Despite more people becoming aware of it, burnout in the workplace is still incredibly common. This is due in part to people losing connection with themselves—disengaging from their emotions and “inner wisdom,†because quite frankly, who has the time? Burnout can manifest in many ways, and the key is to catch it before any major health issues occur.Â
Here are some ways to recognize signs of burnout in the workplace:Â
- The emotional “weight†of the workday feels incredibly heavy
- There’s a ton of resistance even to the smallest of tasks
- No matter how much sleep you get, you’re always exhausted
- You feel disengaged from life and yourself
- You’re tense and stressed and don’t have the time nor energy for self-care
- You may start getting heart palpitations and or panic attacks
- You may feel unmotivated, listless, just going through the motions.
What is Burnout:
Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It often creeps up on people in high-stress environments who don’t slow down or people who deal with caretaking others like healthcare workers, caregivers, and working parents who often “forget” that they need to care for themselves as well.Â
- Burnout affects your well-being and quality of life, but also strains relationships because there is often nothing left to give.Â
- Burnout can feel like depression, but it is often tied directly to chronic workplace stress or any emotionally draining environment. Common emotional symptoms include feeling drained, irritable, hopeless, and unable to cope emotionally.Â
- If you’re experiencing burnout. you can often become negative and start to detach yourself emotionally from your work or relationships. You may struggle to concentrate and feel as though your efforts are pointless, no matter how hard you work. Physical signs can include headaches and sleep disturbances.Â
How to Overcome Burnout:Â
- Recognize that it is happening and don’t put off doing something about it, even if you think the situation can’t be changed.Â
- Prioritize your self-care: Rest, sleep, exercise, and a healthy diet are foundational for recovery. Sleep is the hub of mental health, try to get 7-8 hours a night. If you don’t have time for 30 minutes of exercise, choose a 10-minute walk to get started.Â
- Reevaluate your commitments. Reduce your workload where possible, set boundaries, and allow yourself to say “no” when needed. Get support if you need help doing this.Â
- Engage in activities that replenish energy: Do things that bring joy and fulfillment. Enjoy hobbies, spend time in nature, and practice mindfulness, or meditation. These activities help you reconnect with yourself and recharge emotionally. The key is to not talk yourself out of it because you think you don’t have time or energyÂ
- Ask for help so you can take a break or a vacation to help reset your mind
How to Prevent Burnout:Â
- Set boundaries and become aware of your limits. One can’t do everything and it’s important to set clear boundaries between work and leisure.Â
- Pace yourself and manage time effectively: Don’t overload your schedule with too many tasks. Prioritize wha’s most important, and break large tasks into smaller, manageable steps. Write things down to get them out of swirling in your head.Â
- Foster a supportive work environment by encouraging open communication and support. If that can’t happen, consider that you may need to switch environments.Â
- Evaluate your emotional, mental, and physical health regularly. By reflecting on your workload, commitments, and personal stress levels you can help adjust before burnout takes hold.Â
- Maintain meaningful relationships outside of work. Social relationships serve as a valuable source of emotional support and help buffer the stress that contributes to burnout.Â
Even though it can feel hard to make the time to address your burnout, it is important to do so before you crash or other health problems come along.Â
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Nancy Ryan, LMFT & CEO of Relationship Therapy CenterÂ
The world is full of suffering. People committed to helping others—including those in helping professions such as mental health and medicine, activists, volunteers, and highly empathetic people—face nonstop exposure to a wide range of suffering. Compassion fatigue is a type of vicarious trauma that happens when a person is overwhelmed by the trauma and struggles of other people.
In its early stages, compassion fatigue may cause a person to be preoccupied by injustice and the desire to fix it. As compassion fatigue intensifies, however, it can lead to apathy and burnout. This can undermine a person’s relationships and connection to others. And for people in helping professions, compassion fatigue may prove professionally disastrous.
What Is Compassion Fatigue?
Compassion fatigue resembles burnout in that it may sap a person’s physical, emotional, and spiritual energy. Unlike burnout, however, it appears only in contexts where a person is providing extensive emotional support or emotional labor. In some cases, the symptoms of compassion fatigue resemble those of posttraumatic stress (PTSD).
Compassion fatigue resembles burnout in that it may sap a person’s physical, emotional, and spiritual energy.
Some other ways in which compassion fatigue differs from burnout include:
- Burnout happens when a person’s environment is stressful, whereas compassion fatigue happens when a person’s interactions with other people saps their emotional reserves.
- People with compassion fatigue may begin avoiding situations in which they must confront another person’s suffering but may not avoid other work.
- Compassion fatigue may cause a person to lose empathy for others.
- People with compassion fatigue may feel cynical, apathetic, or disconnected from others.
- Burnout typically gets better when a person takes time away from the source of the burnout. Compassion fatigue may persist.
Who Gets Compassion Fatigue?
Anyone who spends significant time helping others or thinking about others’ suffering may develop compassion fatigue. Some especially vulnerable populations include:
- Very empathetic people who tend to serve as the “therapist†in their family or among their friends.
- People in dysfunctional families who continually try to support other family members without seeking support for themselves.
- People in medical and mental health professions, especially providers who work with traumatized, abused, or dying people.
- People in fields that confront systematic injustice. Lawyers who work on challenging cases or issues of social justice, activists, people who work in child abuse prevention, and others who work to end systemic issues are at risk. The work does not have to be paid work. A volunteer rape crisis counselor, for example, could easily develop compassion fatigue.
- Professionals who routinely intervene in traumatic or life-threatening situations. First responders such as firefighters, police officers, and EMS professionals may report vicarious trauma or compassion fatigue.
- Caregivers to chronically ill people. An adult child caring for a parent with dementia or another terminal illness may feel fatigued and burned out.
Some research suggests that compassion fatigue is more prevalent when a person receives inadequate support for their work. A caregiver for a person with dementia may be more vulnerable to fatigue when other members of the family refuse to help or constantly criticize their caregiving.
Symptoms of Compassion Fatigue
The symptoms of compassion fatigue vary from person to person and may change with time. They include:
- Symptoms that resemble PTSD, such as flashbacks, avoidance, disturbing dreams, and nightmares.
- An inability to show compassion or empathy. A once-caring doctor may begin blaming their patients for their maladies, while a social worker may lose interest in helping struggling families.
- Anger and resentment.
- Becoming socially disconnected.
- Feeling poorly understood by others.
- Having increasingly few boundaries between work and home.
- A decrease in productivity and effectiveness.
- Feeling trapped.
- Depression.
Strategies for Preventing Compassion Fatigue
Compassion fatigue is a common struggle, and it is not always preventable. It often comes on suddenly, even after a person has managed stress well for years. Certain prevention strategies, however, may reduce the risk and help a person better manage symptoms of compassion fatigue:
- Schedule time for self-care, including eating healthy meals, exercise, and spending time on enjoyable hobbies.
- Set clear boundaries. No one needs to answer calls 24 hours a day or provide constant care to another person.
- Take time away from work or from caregiving labor whenever possible.
- Spend time with people who support and understand the work you are doing. A public interest lawyer, for instance, may find support and help from weekly meetups with attorneys in similar fields.
- Practice mindfulness. Compassion fatigue can cause a person to feel distracted and overwhelmed. Meditation and mindful living strategies may counteract these sensations.
- Avoid taking work home. Don’t read upsetting emails or listen to voicemails during down time. People involved in unpaid caregiving or activism should schedule time away from their pursuits.
- Seek help. No single person can solve the world’s problems. Family caregivers should look in to paid care options or ask other family members for help. Professional helpers should explore additional resources to help their clients while reducing their own exhaustion.
- Reward yourself for difficult tasks. For example, plan an outing with friends following a meeting with a difficult client.
Treatment of Compassion Fatigue
Compassion fatigue is a response to chronic stress, not a mental health diagnosis. This means that treating compassion fatigue requires a person to get some relief from their stress. That might mean:
- Reducing their workload or seeing fewer clients.
- Taking time away from work.
- Establishing clear work-life boundaries.
- Changing one’s approach to work.
In some professions, it may not be possible to reduce the stress. For example, an emergency room doctor who treats abuse survivors may have little control over their workload, while a skilled death penalty attorney might be the only person in their region who can handle such complex cases. People in these situations may require extensive ongoing support, medication to manage anxiety and depression, and regular breaks from work.
No matter the cause of compassion fatigue, a therapist can help a person:
- Assess their boundaries. In some cases, a person develops compassion fatigue because they feel an obligation to “save†everyone.
- Create a better work-life balance. Time away from work, meaningful hobbies, exercise, and self-care may all help with compassion fatigue and burnout.
- Relax. Develop relaxation strategies such as meditation and cultivating mindfulness in the moment.
- Identify other resources that may help. For example, a doctor may gain significant stress relief by hiring an office assistant or relying more on their nursing staff.
- Gain new skills. New strategies to deal with personal or workplace challenges may help a person avoid compassion fatigue. For example, by learning to listen without offering advice, a parent might offer greater support to a struggling child without feeling so exhausted after each conversation.
GoodTherapy can help you find a therapist who specializes in compassion fatigue. Begin your search here.
References:
- Compassion fatigue. (n.d.). The American Institute of Stress. Retrieved from https://www.stress.org/military/for-practitionersleaders/compassion-fatigue
- Compassion fatigue. (2017, August 23). American Bar Association. Retrieved from https://www.americanbar.org/groups/lawyer_assistance/resources/compassion_fatigue
- Gallagher, R. (2013). Compassion fatigue. Canadian Family Physician, 59(3), 265-268. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3596203
- Pfifferling, J., & Gilley, K. (2000). Overcoming compassion fatigue. Retrieved from https://www.aafp.org/fpm/2000/0400/p39.html
People who can be described as “Type A†come in all forms and disciplines. If you tend toward Type A characteristics, chances are you already know that about yourself, as may those around you. You are driven, motivated, energized, and enthusiastic. You may already be quite accomplished, but there are always new challenges awaiting you, and the prospect of preparation and execution in tackling them is thrilling.
That is the good news. The bad news is that Type A people are often overwhelmed with the stress of urgency. They feel rushed, tend towards workaholism and competitiveness, lack adequate sleep or downtime, and don’t participate enough in other activities necessary for rest and recuperation.
A Closer Look at the Type A Personality
Most people think of high-profile celebrities, such as reality stars, journalists, business people, and artists as classic Type A personalities. But did you know that Type A people come from all walks of life? The tendency to be driven and tirelessly ambitious knows no discrimination across cultures, occupations, and socioeconomic status.
Is being Type A a necessity for success? I would say no. But people who are Type A often have a lot of energy and drive to put into whatever task presents itself. They are highly motivated to accomplish goals and succeed, often as efficiently and quickly as possible, so they can move on to the next challenge.
When Your Mind Is Motivated, but Your Body Can’t Keep Up
What happens when your ambition exceeds your physical capabilities?
Maybe you have a Type A mind in a body that lacks the same vigor. This is a rather common occurrence, but it leaves many people feeling frustrated. It is especially discouraging if there was a time of life when you did have the energy and physical capacity to drive your body as fast as you wanted.
Often, I see people in my practice whose bodies decided it was time to slow down while their minds did not experience a similar awakening. Having a body that is less tolerant of stress can be a natural reaction to being pushed through countless deadlines, nights of inadequate sleep, few vacations, too much caffeine and sugar to stimulate the body’s energy, and too little time to eat nutritious food.
How to Nurture an Energized Mind and a Tired Body
If this sounds even a little like you, there are steps you can take to manage your Type A tendencies to achieve your goals while honoring your body’s needs to minimize stress or harm.
1. Make your Type A personality traits work for your health.
Schedule regular bodywork, exercise that is not too strenuous, and a regular bedtime. Use your drive and motivation to tend to your body. If shopping and cooking healthy food is not your thing, consider some of the many food delivery services that do all of the shopping and prep for you.
Having a body that is less tolerant of stress can be a natural reaction to being pushed through countless deadlines, nights of inadequate sleep, few vacations, too much caffeine and sugar to stimulate the body’s energy, and too little time to eat nutritious food.
Think about caring for your body as one of your many tasks. See how you can fold self-care and optimal health into your naturally hard-driving inclinations.
2. Make bedtime a priority.
Few things are more critical to optimal physical and emotional well-being than sleep. If your sleep is not adequate in time or quality, that will affect everything else you do throughout the day. You may be too tired to exercise, unable to attend to your hunger cues effectively, and unable to concentrate or function without excess sugar or caffeine.
3. Keep moving, but slow it down.
In Yiddish, there is a word called shpilkes. People who have shpilkes are those who have a lot of “get-up-and-go.†They don’t want to stop moving and are always ready to take on the next thing once a task is completed (and maybe even before that).
That may be true of your Type A mind, and you do not have to give that up. It is possible to continue being productive and inspired despite a tired body. Non-strenuous activity can be particularly beneficial when you feel very tired or sluggish. Of course, it doesn’t hurt to take a rest day or week, or even a little time off during the day to eat your food, take a walk, visit with a friend, or to self-reflect. But generally, even when you feel very tired, and despite your obligations, keep it moving. Just slow it down.
4. Be kind to yourself.
It is normal to feel frustrated with yourself when your body will not comply with all you are demanding of it. Those are the times it is most essential for you to encourage your body and your Self.
You may naturally feel the urge to criticize yourself, especially if you find you are unable to complete tasks and meet work demands. But altering your focus to pay attention to what you are doing well can help shift your energy in a more positive direction.
5. Journal, talk to someone regularly about your feelings, or speak with a therapist.
Voicing irritation, urgency about reaching your goals, and disappointments in your body’s limits may help take the “teeth†out of your frustration. When you express your emotions, verbally or in writing, you may be more likely to slow down the hamster wheel of thoughts racing through your mind.
Speaking with a therapist or counselor about this frustration can also help you reconcile your capabilities with your ambitions. Therapists are there to support you in reaching your goals and can help you incorporate healthy habits into your daily routine.
You will also be able to reflect on your responses, an activity which may reveal that your stress responses are not always necessary. You can still accomplish your goals at a pace that is more productive for your body once you ease any resentment towards yourself.
It is possible to thrive with a Type A mind and a body that needs more care to function at full capacity. The key is in honoring your body’s needs. This may mean taking more time than you would prefer to care for your physical self, but in return, you may be rewarded with higher levels of functioning and energy and much-needed rest for your mind. The payoff is often well worth the effort.
The word “perfectionist†may bring to mind someone who is the picture of tidy. Or it might inspire the thought of a bookshelf, alphabetized and organized by genre.
Perfectionism is simply the need to be (or appear) perfect. Different forms of perfectionism can have both positive and negative effects. People who are motivated by setting lofty goals may excel in academia or their workplace. But the harmful aspects of perfectionism can lead to depression, low self-esteem, or overwhelm.
When perfectionism becomes overbearing or overwhelming, it can lead to burnout. Burnout is complete mental and physical exhaustion. It often occurs after a prolonged period of stress. Striving for perfection can be highly stressful, and it can trigger burnout.
When Hard Work and High Goals Cause Burnout
There is nothing wrong with setting goals or having high expectations. But there are a few signs you may be heading into negative, or self-critical, perfectionism. These can include but are not limited to:
- Difficulty making decisions because “None of the options seem right”
- Excessive list-making [fat_widget_right]
- Giving up early or avoiding situations with higher risk of failure
- Procrastination
- Repeated checking: in the mirror, for errors in work, or your watch
- Hoarding
- Slowness in speech or reading grounded in the need to ensure nothing is missed or messed up
Stress caused by the self-critical behaviors of perfectionism can lead to burnout. You could be experiencing burnout if you feel:
- Emotionally blunted or numb
- Constantly overwhelmed
- That your daily tasks are pointless
- Underappreciated
- Depleted of motivation
- Hopeless or helpless
- Tired or fatigued most of the time
Why Does Perfectionism Trigger Burnout?
Perfectionism can cause a constant amount of stress in both work and home life. Living in a cycle of stress with no relief may allow a sense of helplessness or despair to take root. Neverending stress can sap motivation and make it seem like there is not point in trying.
By setting impossible to meet standards—perfection—a person cannot accomplish what they expect of themselves. They will never reach this goal, because perfection does not exist. Even if perfection was achieved at a certain point, standards for what is perfect may change over time. For people with harmful perfectionistic tendencies, this thinking can further contribute to a loss purpose and meaning.
Self-critical perfectionism often comes with negative self-talk. Thoughts such as “What is wrong with me?†and “At this rate, I may as well give up†may often run through the mind of someone with perfectionism. A steady flow of harsh inner dialogue can cause emotional exhaustion.
Are Some People Prone to Burnout?
One specific group is not more or less prone to burnout than another. But certain characteristics or mental health issues may make burnout more likely.
For example, people with social anxiety may be more prone to perfectionism. Both conditions can cause fear of being judged by others. The relationship between social anxiety and self-critical perfectionism indicates people with social anxiety may be more likely to burn out.
People with high-stress jobs and professional athletes may also be more susceptible to burnout. Perfectionism in the workplace or on the playing field can make self-compassion or acceptance of failure feel impossible. This may cause them to work or compete harder than is sustainable for long amounts of time.
Thoughts such as “What is wrong with me?†and “At this rate, I may as well give up†may often run through the mind of a person with perfectionism. A steady flow of harsh inner dialogue can cause emotional exhaustion.
Can Burnout Be Avoided?
Many people experience burnout at some point in life. It is possible to prevent it from happening regularly or for extended periods. Management of perfectionistic tendencies is key in preventing someone from reaching a state of burnout.
To help manage perfectionism, you might:
- Remind yourself to think realistically. Practice repeating “All I can do is my best!†or “Nobody is perfect!†to yourself when you feel overwhelmed.
- Gather perspective. Look at how you fit into the bigger picture. Consider the broader context of a stressful situation.
- Compromise. Decide what level of imperfection or perfection you can handle for the moment. Operate within that framework.
- Speak up. Tell people when you are tired or feeling run down.
- Manage your time. Avoid procrastinating and becoming overwhelmed. Create schedules with tasks you can complete in a certain number of hours.
- Take regular breaks from work or activities. Read, take a nap, play with a pet, or spend time with a good friend. Breathe.
Tips for Handling Perfectionism-Induced Burnout
If perfectionism is not managed, a person may reach a point of burnout. It can be harder to bounce back from a state of burnout than from a point of tiredness before it. Due to this, it is important to prevent burnout, if possible. But knowing how to treat and recover from burnout may be necessary for many with perfectionistic traits.
Burnout recovery includes self-care. A few good strategies might be:
- Socializing. Maintaining positive relationships and spending time with people you feel comfortable around can help reduce stress and overwhelm.
- Finding balance. Leave a chaotic job, or say no to projects that will overload you. Set a hard stopping time for leaving the office or closing your computer each day.
- Nourishing your creativity. Write or journal, make art or music, cook, garden, or dance.
- Taking care of your body. Exercise or stay active, and try to eat whole, healthy foods.
- Seeing a therapist. Talk therapy can help people cope with feelings of depression or pointlessness during burnout. Speaking with a therapist may help people make a plan for moving forward.
A solid self-care plan can help you work toward a faster pace or bigger project load. It is important to practice self-care and know your limits. You may avoid burnout by being realistic in your expectations and communicating needs and feelings of overwhelm with bosses and coworkers. This may mean turning down a new project or giving up some responsibilities to clear your plate.
You can still accomplish goals and do quality work at a pace that won’t burn you out. Burnout and perfectionism can hinder your ability to do your best. Learning to manage them may serve you better in the future. If things become too much for you to handle on your own, a mental health professional can help you learn skills to manage perfectionistic behavior.
References:
- Benson, E. (2003). The many faces of perfectionism. Monitor on Psychology, 10(34), 18. Retrieved from http://www.apa.org/monitor/nov03/manyfaces.aspx
- Curran, T., & Hill, A. P. (2015, July 31). Multidimensional perfectionism and burnout. Personality and Social Psychology Review, 3(20), 269-288. Doi: 10.1177/1088868315596286
- Fursland, A., Lim, L., Raykos, B., & Steele, A. (2009). What is perfectionism? Retrieved from http://www.cci.health.wa.gov.au/docs/1%20What%20is%20%20Perfectionism.pdf
- How to overcome perfectionism. (n.d.). Retrieved from https://www.anxietybc.com/sites/default/files/Perfectionism.pdf
- Kempke, S., Luvten, P., Claes, S., Goossens, L., Bekaert, P., Van Wambeke, P., & Van Houdenhove, B. (2012, August 30). Self-critical perfectionism and its relationship to fatigue and pain in the daily flow of life in patients with chronic fatigue syndrome. Psychological Medicine, 5(43), 995-1002. doi: 10.1017/S0033291712001936
- Ruggeri, A. (2018, February 21). The dangerous downsides of perfectionism. BBC. Retrieved from http://www.bbc.com/future/story/20180219-toxic-perfectionism-is-on-the-rise
In our fast-paced society, leisure often gets a bad rap. Working long hours and being productive is glorified, regardless of the quality of work. Although self-care, too, is a fairly new buzzword, too often it is something that is squeezed into busy schedules to try to counteract the long hours of work and increased stress that are pervasive in contemporary society. We may rise early to go to the gym or take a yoga class on lunch break during a typical workday. While there are benefits to squeezing in self-care, it can also contribute to the busyness of life when forced into one’s calendar.
When someone seeks to slow down, place boundaries around their work, or even take a more leisurely pace during the workday, they may be labeled as “slow,†“lazy,†or “unproductive.†It is valuable to have a good work ethic, but a work ethic is often confused with working ourselves to the point of doing psychological and physical damage. In truth, the hours of work and levels of stress people are encouraged to carry in contemporary society are contributing to what may become a physical and mental health crisis.
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The High Costs of Working Too Much
Working too much has consequences for oneself, one’s family, and one’s work (Alarcon, 2011). It can lead to anxiety, depression, irritability, family conflict, difficulty concentrating, and decreased productivity, among other challenges. In addition to the psychological difficulties, burnout has been connected with physical health issues, including an increased risk of cardiovascular problems (Toppinen-Tanner, Ahola, Koskinen, & Väänänen, 2009). This is not a small price.
The Benefits of Leisure
Leisure, on the other hand, has many benefits. Besides enjoyment, the most obvious benefit is that leisure allows our bodies to recover from the stress and activity of daily life. Leisure also provides time to reflect and think through what is happening in our lives. In my therapy practice, I find people often make comments such as, “I have not had time to think about it†or “I have wanted to find time to consider that.†Many people’s lives have become so busy that they do not have time to think about their life!
A slower pace allows for people to consider ideas and decisions more thoughtfully. It allows for creativity, including discovering creative solutions to one’s challenges.
Berg and Seeber (2016) maintain there are many benefits to attaining a slower pace in life. Although they write primarily about professors and academics, many of their ideas are relevant for those outside of university settings. A slower pace allows for people to consider ideas and decisions more thoughtfully. It allows for creativity, including discovering creative solutions to one’s challenges. It allows for people to find meaning in what is occurring in their life. Finally, it allows people to be more intentional in the choices they make.
Individuals who do not take time to think through their life often feel disconnected from themselves and those around them. This, in part, is because there is not time to make meaning from their lives. Irvin Yalom (1980) notes that people are meaning-seeking creatures by nature. In other words, we have a basic need to find meaning and to make sense of our lives. Leisure and reflection are essential to finding and engaging meaning.
Conclusion
It often is not easy to choose a more leisurely pace in life. For many, employers are requiring longer hours and justifying this as a necessity. Others need to work longer hours or more than one job to meet financial obligations. In these cases, it may be necessary to utilize self-care strategies, including making the most of the leisure time that is available. However, for others, busyness is a lifestyle choice that has become a habit or even an addiction. Many people have become so used to working that they experience anxiety or guilt when they slow down, which often is part of an addictive pattern. Even children and teenagers are often thrust into a schedule that allows for little time to rest. They need to be taught the value of including and embracing some slower periods in life.
The needed change is not just a personal one, but a social one. The costs of living an overly busy lifestyle need to be recognized alongside the benefits of cultivating periods of rest. We need to change the script about leisure as lazy or unproductive and, instead, recognize its value.
References:
- Alarcon, G. M. (2011). A meta-analysis of burnout with job demands, resources, and attitudes. Journal of Vocational Behavior, 79, 549-562.
- Berg, M., & Seeber, B. K., (2016). The slow professor: Challenging the culture of speed in the academy. Toronto, Canada: University of Toronto Press.
- Toppinen-Tanner, S., Ahola, K., Koskinen, A., & Väänänen, A. (2009). Burnout predicts hospitalization for mental and cardiovascular disorders: 10-year prospective results from industrial sector. Stress and Health, 25, 287-296.
- Yalom, I. D. (1980). Existential psychotherapy. New York, NY: Basic Books.