Are You Facing Job Burnout?

Arman’s Story

Arman* is a first-generation immigrant to the United States and resides in the Chicago area. He is a 32-year-old computer engineer with 5 years of experience in the IT sector. He is single and owns a three-bedroom home in a suburb of Chicago that he mortgaged last year. Last year, he also took up a job with a new company that offered a much higher salary than his previous company. However, the new job requires him to work much longer hours than he has done before.

Lately, Arman says, he has been unable to sleep well, feels exhausted, has no social life, and has very low motivation to work or do anything. For the past month, he has been having difficulty concentrating on tasks. He is worried he may not be able to do work, be fired from his job, and will not be able to pay his mortgage or other bills. He approached us asking for a “cure” to his problem and had some questions.

Question: What is wrong with me?

Dr. Sharma: Arman, it seems what you are describing are signs of burnout. Burnout is a type of work-related stress condition that has three main manifestations. First, one feels exhausted at the emotional level (such as inability to socialize, feeling depressed, etc.) as well as at the physical level (such as fatigue, tiredness, etc.). The second sign is a feeling of being apathetic or even negative to the extent of being cynical about doing work. This is often related to the exhaustion that one is experiencing. The third feeling associated with this condition is that of incompetence like what you are describing as “not being able to do the assigned work”. Burnout can be scientifically measured by a validated 22-item questionnaire, as delineated in the Maslach Burnout Inventory (MBI) .

Question: Did I do something wrong to precipitate this condition?

Dr. Sharma: Arman, you do not have to blame yourself. This condition is very common and becoming even more prevalent. According to the Aflac Workplace Benefits Trends Report on Employee Well-being and Mental Health , over 59% of all American workers reported having experienced moderate levels of burnout.  In millennials of your generation, it is as high as 65%. Yes, there have been some acute stressors in your life that have precipitated this condition like a new job, unexpected high demands from the job, a new mortgage, perhaps increased cost of living, less time for friends, and declining social support.

Burnout has also increased during the post-COVID-19 era because of variations in work schedules and demands.  However, you must realize that all these situations are modifiable and none of them are permanent.

Question: What are the consequences of burnout?

Dr. Sharma: Arman, some of the immediate consequences you have already described such as lack of concentration, fear, and low motivation. Burnout if unchecked can lead to broken relationships, problematic substance use, and suicidal ideation. According to a systematic review published in the journal PLoS One , burnout was significantly associated with physical consequences such as high cholesterol, heart disease, type 2 diabetes, body pains, chronic fatigue, headaches, digestive upsets, breathing issues, propensity to injuries, and even premature death.

The psychological consequences reported by this review were difficulty sleeping, depressive symptoms, substance use, and precipitation of mental disorders. Some of the professional effects were job dissatisfaction, absenteeism, claiming disability benefits, unmanageable job demands, and quitting jobs. But you do not have to dwell on these as everything is modifiable for you at this point.

Question: What can I do to get out of this condition?

Dr. Sharma: That is a very good question. First, you need to be aware of your stressors (events and issues that are making you uncomfortable). You can do this simply by writing a diary or journal. Second, even though you are shying away from social life you must make a conscious effort to generate social support through family and friends.  It may be by calling your family more frequently in India and reaching out to your network of friends. Third, regular physical activity and exercise are very important. Even if you do not feel like taking these steps you must make sincere efforts to engage in them. Fourth, find time to relax, creating a work-life balance. Finally, you should be open to seeking professional help if self-help approaches do not work.

Question: What professional help should I seek?

Dr. Sharma: There is no shame in seeking professional help.  You can begin by approaching your primary care provider (PCP) and seeking their guidance. They may refer you to a psychotherapist, a lifestyle coach, a psychiatrist, or all of them.

Question: Is there anything in Yoga that can help me with this condition?

Dr. Sharma: Yogic practices are also quite helpful.  You must do pranayama or breath regulation every day. Meditation (dhyana) using any school of yoga also has a calming effect and improves concentration.  The only drawback is that when you are in a burnout condition you may not have the motivation to do these practices. You may be reluctant. So, these practices are more preventive. Nonetheless, you must try these.

Question: Can you refer me to some resources in this area?

Dr. Sharma: Here are some resources from where you can find more information:

• Signs you are burned out from WebMD
• Burn-out an “occupational phenomenon” from World Health Organization (WHO) website defining burnout based on the International Classification of Diseases (ICD-11)
• 14 tips for dealing with burnout and loving your life again from a blog on how to recover from burnout
• Practical Stress Management – A stress management ebook with individual chapters on various aspects of dealing with burnout.

If you have questions, reach out to Dr. Sharma at editor@indiacurrents.com

* Name changed on request.

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