Burnout symptoms: When stress becomes dangerous

Introduction

Burnout is the name we give to symptoms that arise as a result of chronic work-related stress. Strictly speaking, it is not a medical condition, but a mental health syndrome recognized by World Health Organization. Three symptoms are central to understanding burnout: First, feelings of mental, physical and emotional exhaustion. Second, a growing sense of psychological distance or negativity and cynicism related to one's work. Third, a reduction in one's professional effectiveness. Burnout occurs when someone is exposed to stress in the workplace over a long period of time. Strictly speaking, burnout only applies in a professional context. However, today, chronic fatigue is increasingly recognized as occurring in other stressful situations, such as parenting.

Am I burnt out or just stressed?

Burnout differs from general exhaustion or stress in important ways. Stress is a phenomenon that occurs over shorter periods of time than burnout. Although stress can also affect sleep, energy levels and emotions, it does not prevent engagement in the activity that causes stress. In comparison, burnout often results in the affected person being unable to continue their work. Compared to exhaustion, burnout is a more persistent condition. While exhaustion usually subsides after a day off or a good night's sleep, the effects of burnout are more insidious and persistent. Fatigue can also be the result of excessive physical activity or exertion outside the workplace. Burnout, on the other hand, occurs due to mental stress and has a particular connection to the workplace

Another important way burnout differs from general exhaustion or stress is changes in mood and motivation. In general, exhaustion and stress cause less problems with mood and motivation. Compared to this, burnout is characterized by distance and lack of motivation. Those who suffer from burnout are psychologically distanced from their work, but also from family, friends, hobbies and other areas of life. Demotivation is common and affects not only work performance but also the ability to ask for support.

Burnout: Origins and misunderstandings

The term burnout was first introduced in the 1970s by the American psychologist Herbert Freudenberger. Freudenberger worked with doctors, nurses and others from the helping professions and tried to describe the combination of high ideals and severe stress that he found among them. However, there is currently a lack of agreement among experts on how exactly to define burnout. The disagreement makes diagnosis and treatment more difficult.

Myth: Burnout only happens at work

The term burnout has become part of popular culture, and because of this there are many misunderstandings around it. As mentioned earlier, burnout technically refers to a condition that primarily occurs in professional settings, but there is increasing recognition of burnout in other contexts. People can experience burnout due to parenting, relationships, exercise, diets, communities, politics, hobbies, and other activities. However, burnout is most often associated with the work environment, as most people spend the majority of their waking hours at work.

Myth: There is no treatment for burnout

Another misconception is that when someone experiences burnout, there is nothing that can be done about it. This misconception is understandable given the hopelessness that often accompanies burnout, but it's wrong: burnout is treatable. Three interventions are particularly useful in reducing it: First, it is important to conduct a structured examination of all the causal factors and stressors that have led to the development of burnout. Then these factors can be assessed to identify which can be changed and which cannot. Finally, the development of an "internal locus of control" or a strong sense of personal agency is a central element in the treatment of burnout.

Myth: Everyone is burnt out these days

Finally, it is not unusual to hear people claim that everyone today is burnt out. Even if it is increased, it is not yet the case that everyone is burnt out. The next section will present some statistics on burnout to help us understand the exact extent of the problem.

Is there an increasing extent of burnout?

It is difficult to accurately assess the prevalence of burnout due to its relative newness as a concept and the lack of agreement on its diagnosis. Nevertheless, there is little doubt that it is increasing. Studies from 2018 and 2022 suggested a global burnout rate of 28 %, while a study conducted in 2024 estimated the levels at 48 % based on a survey of eight developed countries.

In Norway, research from 2024 found that 78 % of young workers reported that they were close to or already burned out, with a further 13 % at high risk. The explanations given varied, but about a third believed that the situation was due to poor management, another third believed it was due to too much work, and the final third cited a lack of adequate staffing. If you think you may be suffering from burnout or at risk of it, check this out the online burnout test.

Why is burnout increasing?

Researchers believe that the reasons for the increase in burnout include increased work demands, technological developments and changes in connectivity. The most obvious technological development is the introduction of artificial intelligence (AI). These systems are still far from human intelligence, but they can greatly increase the amount of work that a single person can perform in a given amount of time. In theory, this development could have led to more free time for workers, but in reality the opposite is happening. Increased productivity among workers using AI forces other workers to also use AI to avoid being outcompeted. Furthermore, increased productivity per worker reduces the need for more employees, which increases stress as employees fight to keep their jobs during waves of downsizing. Many sectors have experienced automation-related redundancies in the past year, and The IMF reports that 60 % of the jobs in advanced economies are likely to be affected by AI in the coming years.

The workplace after the pandemic

The global COVID pandemic in 2019 had a pronounced and continuing effect on how we work. In Norway, sickness absence increased during the pandemic and has remained high since. The pandemic led to a global shift to home offices, with many workers reporting increased job satisfaction and productivity. However, the transition to home offices has also blurred the boundaries between working life and private life, with negative consequences. This change, combined with ongoing developments in connectivity technologies such as Zoom and Teams, has led to workers feeling the need to be available at all times, contributing to increasing burnout.

The post-pandemic years have also been associated with a global decline in workers' rights. A study from 2020 found that violations of workers' rights were at their highest level compared to previous years. 85 % of all countries have restricted the right to strike, while in the poorest countries workers have been attacked and killed trying to protect their rights. The past decade has also seen the growth of the platform economy, which allows companies to hire workers in increasingly precarious conditions and bypass employment using so-called "freelance" contracts.

Freelance workers are particularly vulnerable to burnout, but they are not the only vulnerable group. Researchers have uncovered demographic differences in burnout rates and warn that certain groups and occupations are more vulnerable than others.

Which groups are most prone to burnout?

Demographically, women and workers under the age of 30 are in greatest risk to develop burnout. Many young people today entered the workforce during the COVID pandemic. Their career paths have since been affected by rising inflation, fears of recession and intensifying geopolitical conflicts, so it's not surprising that they generally feel they have less control and stability. Many of these young people started working from home and struggle to adjust back to the office.

Women are at greater risk of developing burnout than men for several reasons. They are generally exposed to higher pressures to perform than men at work, and in most countries they still have the main responsibility for housework. Women are also less likely to be promoted, more likely to head single households and often do unpaid work. In addition, women more often work in stressful, low-paid jobs, for example in healthcare or elderly care, areas that have become even more demanding in the wake of the pandemic. Finally, women are also disproportionately affected by the lack of affordable and accessible childcare in most countries.

As mentioned above, certain professions are more prone to burnout than others. These include doctors, nurses, paramedics, teachers, consultants, social workers, business managers, journalists, lawyers and those working in the food industry. Among doctors, the risk of burnout increases further if they are younger, single and have less professional experience. Especially for those who work in the health sector, personality factors play a big role. Having a resilient personality can help reduce the risk of burnout, while being highly empathetic can increase the risk. Teachers in many countries also suffer from burnout due to heavy workloads, staff shortages, low salaries and underfunding.

Burnout in Norway

Norway represents a unique situation when it comes to burnout. Norwegian culture contains several factors that either act as protectors or risk factors in the development of burnout. Let's start by looking at the risk factors.

Cold long days

Norway has one of the highest global shares of women in work. On average, men and women work an equal number of hours, but women's work is much more likely to be unpaid than men's. The high proportion of couples or families where both partners work can be a risk factor for one of the partners developing burnout. The Norwegian climate can also increase the risk of burnout. The Norwegian winter is long, cold and dark. Summer is short, and the weather often alternates between sunshine and relatively cool, rainy weather. For some individuals, the lack of sun and heat can reduce resistance to other risk factors for burnout, thereby increasing the likelihood of burnout occurring.

Some factors, such as increased flexibility in working hours, can have both positive and negative effects on burnout. Approximately 30 % of Norwegians either have flexible working hours or the option to work from home. For many people, the ability to choose their own hours has a positive influence on job satisfaction and quality of life. However, working from home can blur the lines between personal and professional life, making it more difficult to completely disconnect from work responsibilities.

The cultural phenomenon known as the jante law has a potential complex effect on the prevalence of burnout. Some aspects of the jante law can actually be protective, for example negative attitudes towards excessive ambition can help to moderate a culture of overwork. Still encouraging the jante law also people to be self-sufficient. In excess, this aspect can make it more difficult for some individuals to ask for help when they are struggling. In such a culture, some may also feel ashamed of not being able to handle the workload, and therefore be less inclined to admit that they need support.

The Nordic Model

The positive aspects of the jante law are not the only protective factors in the Norwegian context. In fact, Oslo has one of them lowest global levels of burnout, with some research suggesting that only 2.9 % of people work more hours than they should. Another protective factor in Norway is the strong cultural emphasis on health and outdoor activities, combined with easy access to relatively untouched nature. Somatic health increases resistance to burnout, although excessive focus on health and exercise can create other problems. Norwegian working life is also known for its flat hierarchies and soft leadership styles. In many cases, these characteristics can reduce the risk of burnout, although there may be exceptions arising from individual differences. Other positive factors in Norwegian working life include generous leave schemes and the presence of strong trade unions and labor laws. These factors contribute to general job satisfaction and reduce the risk of burnout.

The problem with diagnosing burnout

The best defense mechanism against burnout is early diagnosis and treatment. Burnout affects not only work performance, but also other aspects of life, including physical health and personal relationships. By recognizing the signs of burnout early, it is possible to proactively adjust work habits and thus avoid long-term and chronic symptoms.

Even with this awareness, many people find it difficult to recognize the early signs of burnout. One of the first reactions to early burnout is denial. In today's culture, overwork and stress are increasingly normalized, which can make it harder to recognize burnout. In some cases, individuals associate their work performance with their self-worth. Admitting burnout can therefore feel shameful or harmful to one's self-esteem. A diagnosis of burnout can also be seen as an acknowledgment of weakness or lack of control. In such situations, it may be easier in the short term to ignore early symptoms and hope that the problem will resolve itself. Finally, a diagnosis of burnout can have major implications for both personal and professional life. These implications can have career-long consequences or negatively impact earnings, which in turn makes it difficult to recognize the signs of burnout when they occur.

Unfortunately, the longer burnout remains untreated, the more difficult it becomes to treat, and the more significant and chronic the consequences. Burnout has both physical and psychological consequences. It is associated with an increased risk of cardiovascular disease, chronic pain, sleep problems and depression. These conditions have further consequences for both professional and personal life. The most important message is that burnout should be treated early.

Am I experiencing burnout?

Burnout is a progressive condition, meaning that when left untreated, it gets worse over time. Fortunately, it also means that when burnout is diagnosed early, it can be treated before more serious symptoms develop.

Physical symptoms

People with burnout can experience a wide range of physical symptoms. Perhaps the most common symptom is chronic fatigue. While ordinary fatigue or exhaustion improves with rest, those in the middle of burnout continue to feel tired even after rest. As mentioned earlier, burnout also reduces normal immune function. As a consequence, those suffering from burnout report more frequent illnesses such as colds and infections. Headaches, muscle pain, physical tension and unexplained pain are also common. Many people report various forms of sleep disturbances, including difficulty falling asleep, staying asleep, or feeling rested after sleep. Burnout also often interferes with appetite, either in the direction of overeating or loss of appetite. Finally, burnout is associated with various digestive problems, such as an upset stomach, nausea, changes in stool or chronic problems such as IBS (Irritable Bowel Syndrome).

Emotional symptoms

Burnout affects emotions across a wide spectrum, and affects each person differently. Perhaps the most obvious sign of burnout is feeling constantly overwhelmed. Work tasks that previously seemed manageable become impossible to complete, the demands of professional life seem insurmountable, and even simple household tasks can bring one to tears. Burnout also often results in feelings of distance or isolation. Sufferers feel that they are alone in their difficulties and may withdraw from social interactions and relationships. For some people, burnout is associated with mood swings and outbursts of irritability, frustration or anger. Life can seem bleak, and many who experience burnout become cynical or pessimistic. In addition to this, those suffering from burnout often describe a sense of personal failure. The inability to rectify the situation triggers feelings of inadequacy, and it becomes difficult to remember past moments of success.

Cognitive symptoms

Burnout manifests itself through a number of cognitive symptoms. Just as with the physical and emotional symptoms, these symptoms vary from individual to individual. Difficulty concentrating is one of the most commonly reported cognitive symptoms of burnout. Burnout reduces attention span and makes it difficult to focus or stay concentrated. It can also manifest itself in the form of memory problems, such as general forgetfulness or difficulty remembering important details. Burnout also affects decision-making capacity, leading to feelings of uncertainty and indecision. People report that they feel less creative when they suffer from burnout, and that it becomes more difficult to think innovatively or use problem-solving skills. Finally, the mental exhaustion as mentioned earlier has a mental counterpart: burnout leads to feeling mentally drained or experiencing a form of "brain fog".

Behavioral symptoms

When people feel overwhelmed, they instinctively try to reduce their level of stimulation. In the case of burnout, this manifests as a tendency to withdraw from work or social activities. As the condition progresses, so does the tendency to withdraw. Unfortunately, this makes the problem worse, as increased withdrawal leads to increased isolation. In a related way, burnout often leads to procrastination. When someone feels their capacity is very low, work or deadlines can seem impossible to handle. The short-term solution to overwhelm is to avoid the work in question. Of course, this makes things worse in the long run, as unfinished tasks pile up and trigger further anxiety. In some cases, the attempt to avoid overwhelm can lead to substance abuse. The temporary anesthesia offered by alcohol or drugs provides a momentary escape from the context of burnout. When the intoxication wears off, however, all the problems remain – plus a hangover.

Professional symptoms

The term burnout was originally developed to describe symptoms that occur in professional contexts, but the following signs also apply to situations such as parenting or voluntary work. Burnout reduces productive capacity, so one of the first signs is a decline in performance. Work speed, efficiency and productivity – all aspects of performance can be affected. Many who are in the early stages of burnout also experience a drop in motivation. Tasks that were previously performed without difficulty suddenly trigger intense resistance. This decrease in motivation leads to a decrease in performance, which leads to subjectively increased workload and more overwhelm. Another professional sign of burnout is absenteeism. Frequent absences from work may indicate an instinctive attempt to reduce stimulation as a result of chronic stress and insufficient rest.

Social symptoms

Burnout can occur in a professional context, but the effects are felt in all aspects of life. As mentioned earlier, burnout often triggers a tendency towards social withdrawal. Unfortunately, this withdrawal can remove a person from their support network or activities that protected them from developing burnout. Burnout often reduces emotional capacity and can lead to interpersonal conflicts. Those suffering from burnout often feel irritable or short-tempered, which can result in relationship problems with colleagues, friends and family. Finally, burnout is often correlated with decreased interest in hobbies or activities that were previously enjoyable. These hobbies could otherwise have served as valuable counterbalances to work-related stress, and their loss could lead to a worsening of the condition.

What are the long-term consequences of burnout?

Despite these clear signs, many people find it difficult to admit that they are burned out. This often leads to people living with burnout for a long time, with significant consequences for their mental and physical health, as well as their professional and personal lives.

If left untreated, burnout is associated with chronic depression and anxiety. In some cases, untreated burnout has even been linked to the development of serious psychiatric disorders. When it comes to physical health, untreated burnout is associated with an increased risk of heart disease, gastrointestinal problems, and chronic pain and fatigue. Although burnout often occurs as an attempt to maintain employment, in the long term it can lead to either career stagnation or job loss as a result of the effects described above.

How do we treat burnout?

Cognitive approaches

The treatment options for burnout varies from specific to comprehensive. One of the most common psychotherapeutic interventions is cognitive behavioral therapy (CBT). CBT is well known and supported by a significant amount of scientific research. In the treatment of burnout, CBT is primarily used to identify and challenge negative thought patterns, as well as offer strategies for solving problems in both professional and personal spheres. CBT may also include training in mindfulness or relaxation techniques that can protect against acute stress. There are also many other therapies that use similar techniques, such as mindfulness-based stress reduction (MBSR). In general, counseling and support groups can be helpful in the treatment of burnout. For some people, the simple fact of talking to someone about the problem can break the isolation that comes with burnout and start the healing process.

Holistic thinking

For others, however, burnout cannot be treated through talk therapy alone. Burnout causes lifestyle changes, and it is important to correct these changes as part of treatment. First and foremost, those who suffer from burnout need rest and recovery. As mentioned earlier, burnout is characterized, among other things, by the fact that it does not go away after a good night's sleep. To fully recover from burnout, those affected often need extended periods of rest, perhaps including leave from work or other responsibilities. Physical activity and a balanced and healthy diet also have a positive effect on mental health and help fight burnout.

Treatment at the workplace

In the workplace, a number of measures can help to treat the causes of burnout, as well as protect other employees in the future. Restructuring work tasks by changing workload, roles or environments can reduce overwork and thus alleviate burnout. One way to understand burnout is as a fundamental inability to set healthy boundaries in the workplace. Self-care includes a variety of practices, from setting healthy boundaries to taking time for yourself, regular exercise and adequate sleep. All these activities have a protective function in the development of burnout. One of the most important preventive measures is early diagnosis. Burnout is a treatable condition, but its negative effects worsen over time when left untreated. The best protection against these negative effects is early diagnosis and treatment.

Conclusion

Burnout is a serious mental health problem, often caused by chronic work-related stress, which affects not only your work but also your overall well-being. Symptoms include exhaustion, aloofness and reduced professional effectiveness. If you feel overwhelmed, demotivated or disconnected from both work and life in general, it may be time to seek support. At our clinic, our psychologists are trained to identify and treat burnout, with tailored therapy and holistic approaches to regain balance. Don't wait – early intervention is the key to recovery. Contact us today to book an appointment and take the first step towards a healthier, more fulfilling life.