I’ve noticed the word "burnout" being used a lot in the last year or so, particularly when talking to people about their experience of 2023. No doubt you have too. It almost feels like everyone is — or was — feeling it. It’s become synonymous with a year that was supposed to be energising and back to ‘normal’ (whatever that is), but which was actually strange, stressful, and filled with persistent uncertainty. But what is burnout, really? And does the definition need an update?

Disclaimer: Before reading this article, please know I am not a psychologist, counsellor or mental health professional. I have experienced burnout personally and have done a lot of reading on the subject, but I am NOT an expert. This article is designed to raise awareness and stimulate conversation about burnout, but I encourage you to do your own reading and consult a professional — do not use any of this information to make decisions about your mental health.

Burnout: Not just a pandemic buzzword

Burnout is frequently being used to describe feelings of exhaustion, stress and lack of energy and motivation. It may seem like a relatively recent phenomenon, but the term has been around since the 1970s.

Through my own non-scientific conversations with friends, colleagues, people I meet at networking events, and coaching clients, it seems to have become more common in the wake of the effects of Covid-19. As it turns out, the stats back me up (more on that below).

But before we get into the numbers, it’s important to understand what burnout really is. Is it just feeling tired and depleted, or is it something more than this?

The World Health Organization (WHO) classified burnout as an occupational phenomenon. Burnout, the WHO says, “is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” It also notes that it “refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”

Research into burnout has been happening for decades, and there’s plenty of material out there if you want to read more on the topic — I’ll link some resources below.

Surging burnout rates in New Zealand, Australia and beyond

My hunch was right, as it turns out that burnout rates have been on the rise since the pandemic, according to studies done in New Zealand, Australia and across the globe. Here are a few stats:

1 in 4 US exployees experience it often or always, according to Gallup.
33% of Australians are feeling burnout and fatigue, according to 2023 Allianz Australia research.
35% of New Zealanders have severe burnout — but only 4% recognise this is the case, according to AUT research.

What’s probably most concerning is the finding from the AUT research above that most of us don’t recognise the signs of burnout even when we’re experiencing it.

What causes burnout?

When you’re in the midst of burnout, it can feel like it’s all just you. I know I did. Jennifer Moss, author of The Burnout Epidemic, writes that there are 6 main causes of burnout:

Overwork
Perceived lack of control
Lack of reward or recognition
Lack of belonging
Unfair treatment
Value misalignment

Notice that overwork is only one of these six factors — it is not the sole contributing factor to burnout, despite the perception that burnout is caused by having too much work.

Who’s most at risk of burnout?

Women are disproportionately impacted by burnout than men, according to University of Melbourne research. Research conducted by AUT in 2021 found young people under the age of 29 were more affected by burnout than older generations, and that managers were more at risk than employees.

Jennifer Moss writes that those with higher levels of neuroticism, conscientiousness and introversion are also particularly susceptible to burnout.

Professor Jarrod Haar from Massey University mentioned to RNZ that loneliness at work can increase the risk of burnout by five times. Workplace bullying increases it by 11.7 times.

"Amongst ethnic minorities, those who experience more frequent discrimination in the workplace are 7.3 times more likely to be in the burnout risk category”, he was quoted as saying.

So it’s not just a risk if you’re working 80-hour weeks. It can also be fuelled by systemic and organisational factors, workplace culture, and a lack of connection.

How to spot the warning signs of burnout

So, how do you know if you're at risk of burnout — or perhaps already there? Burnout will impact everyone differently, but the WHO lists the following three “dimensions” of burnout:

feelings of energy depletion or exhaustion;

increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
reduced professional efficacy.

Here are some red flags to watch out for. You may experience all or some of these to varying extents - it’s not a comprehensive list, and you should definitely consult your GP and/or a professional such as a counsellor (see resources below) if you feel you may be experiencing burnout:

Exhaustion: Sleep doesn't seem to cut it anymore. You're dragging yourself through the day, and the thought of completing basic tasks like sending a single email can feel overwhelming.
Cynicism and negativity: You might find yourself complaining more, being overly critical more, and getting irritated by small things that ordinarily wouldn’t bother you.
Reduced productivity and concentration: Tasks that used to take minutes now stretch into hours, and that creative spark is gone.
Emotional detachment: Interacting with people can feel exhausting. You might withdraw, isolate, and the people who care about you may notice you’re not yourself. The best way I can describe how I felt when I was burnt out was “apathetic”. I genuinely didn’t care about anything to do with work anymore.
Physical symptoms: Our bodies give us warning signs when things aren’t right. To start with, it might be a headache, trouble sleeping, skin breakouts, or a tightness in the stomach. If we ignore those signs, it might start giving us other signs. And if we fail to pay attention, it can get really bad, manifesting in physical illnesses. Ever notice that you always get the flu after a particularly stressful period at work? Or why every single holiday you take you end up getting sick? Yeah, that’s your body telling you to look after yourself. If you’re interested in how our bodies and minds are connected, The body keeps the score by Bessel Van Der Kolk is a great – if confronting – read.

Can’t you just push through?

Hustle culture is experiencing some backlash at the moment, and for good reason. Many of us just think “I’ll be fine, if I just get through this week/month/year/project/deadline”. The problem is, something else always comes up. If you don’t deal with the core problem, it’s not going to go away.

I might detail my experience with burnout in a separate blog, but essentially I learned this lesson the hard way: by pushing through, and then experiencing burnout come back again stronger than ever.

Who else is impacted when you burn out?

Burnout is horrible for the person experiencing it. If you’re unlucky enough to go through it, it will be one of the worst experiences of your life (though overcoming it will be the best journey you’ll EVER take, I promise!)

What we don’t often realise, however, is the impact it has on others around us. When we’re in that burnout cave, we are so focused on what’s driving us that we may not notice the pressure it’s putting on our relationship with our partner, how it’s making us drift apart from our close friends, how it makes us have less energy to hang out with our families, or to support our colleagues who are also going through tough times. For people in management positions, it’s really tough to be there for your team when you yourself are struggling.

Burnout also impacts the business you’re working for, if we’re talking about it in a work context. A 2021 report by Southern Cross Health Insurance and Business New Zealand found that New Zealand lost 7.3 million working days due to work absence in 2020.

So if you’re a business owner or manager reading this, consider the cost not only to the mental wellbeing of your people, but to the bottom line of your business. Burnout impacts everything.

How to reclaim your wellbeing after burnout

Burnout can have serious long-term effects on your mental and physical health. Some people take weeks to recover; others take months or years. Looking after yourself post-burnout will depend on what caused you to burn out in the first place, but in general these steps are a good starting point (and again, consult your GP or counsellor for ideas that are specific to your situation):

Take a break: For high achieving people pleasers (yep, that’s me - anyone else?) this can feel impossible to do. How can we possibly stop? But when you’re in burnout mode, you’re in a bubble, and you need to give yourself a chance to recover so that you can look at your situation more objectively. Also, remind yourself of the potential impact of not taking a break. Setting a date can work for some people, but you might prefer to leave things open-ended.
Do things that bring you joy: While you’re taking a break, it doesn’t mean you have to lie on the couch watching Netflix all day long (though you totally can!) You can still do things, but try to avoid the things that contributed to your situation. Instead, go back to things you find relaxing and enjoyable. That will look different for everyone, but it might be things like playing sport, reading, journalling, op shopping, painting, writing, spending time with family or volunteering.
Eat, sleep, move, repeat: Yep, it’s pretty basic, but eating well, sleeping enough, and moving your body (preferably outside) are all surefire ways to get your groove back.
Be patient with yourself: You may feel tempted to dive back in to normal life right away, but make sure you’re ready. Recovering from burnout can take time, and it may take longer than you think. It took me three attempts to get it right. So learn from my mistakes and leave your expectations at the door. Just give yourself permission to rest for as long as you need.
Lean on others: Obviously, some of these things are easier said than done if you are struggling financially, have a family who relies on you or young children that don’t let you sleep through the night. Leaning on the support of others — a partner, friends, family members, colleagues and neighbours — will help enormously. But they can’t help if they don’t know what’s going on, so be open. You’ll be surprised at how much people care and want to help.

Further resources on burnout

If you’re currently experiencing burnout (or think you are, but aren’t sure), I strongly suggest you talk to someone sooner rather than later. Some steps that I took/resources I used were:

GP
Lifeline - a free mental health support and counselling service available 24/7 on 0800 543 354
Your workplace’s Employee Assistance Program (EAP): This might be available for free through your workplace. Ask your Head of People and Culture or HR rep for more info.
Counselling: If you’re not able to access EAP, then you could try paying for a counselling service.

Additional resources:

The European Journal of Work and Organizational Psychology published a Special Issue in 2021 on burnout. The article New Directions in Burnout Research provides a useful overview of the topic and what’s been done to date, and what researchers are still debating.
Harvard Business Review, 3 types of burnout and how to overcome them.
The Burnout Epidemic: Chronic Stress and how we can fix it, Jennifer Moss, 2021
Exhausted: An A-Z for the Weary, Anna Schaffner, PhD, 2024
Other people who’ve been through burnout. They can offer personal insights into their experience that might help give you hope things will improve, and that there is a way forward, as far off as it seems. I had several conversations with burnout coaches and other professionals who’d experienced similar situations and it helped immensely.

There is light at the end of the tunnel, but it will take time. Burnout is not something to be taken lightly. If you’re struggling right now, I see you, and am always happy to catch up for a chat over a coffee - virtual or in person. Once you’re feeling ready to dive into your next chapter post-burnout, my coaching sessions are always open as well. Just get in touch to set one up.

Note on images: All the images in this blog post are my own, taken from trips around Aotearoa (New Zealand) and Hawaii.

What is burnout and how do you know if you’re experiencing it?