Go on this familiar journey for a moment: your first memory of true burnout might take you back to college. You were juggling a full-time job and a full course load while also dealing with friend drama. You were managing on just five hours of sleep a night, maintaining a social calendar that rivaled that of a rock star, and surviving mostly on food from 7-Eleven. After months of pushing yourself to the limit, your body suddenly gave out. You came down with a terrible cold, felt emotionally drained, and cringed at the thought of friends making weekend plans. The idea of upcoming course deadlines seemed unbearable. You found yourself crying at the smallest things and your bed became your sanctuary. Thankfully, a college mentor noticed your decline and put a name to what you were experiencing: burnout.

In today’s fast-paced world, burnout has become an all-too-familiar term. But what exactly is burnout, and why does it seem to affect so many people? Understanding the science behind burnout, including insights from expert Emily Nagoski, and learning effective strategies to combat it can be crucial for maintaining our mental and physical well-being. Let’s take a crash course on the science of burnout.

What Is Burnout?

To discuss burnout, we need to understand what it actually is. Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It often occurs when individuals feel overwhelmed by their responsibilities,with little control or reward for their efforts. According to the World Health Organization (WHO), burnout has 3 components:

1. Emotional Exhaustion,

2. Detachment or cynicism,

3. Reduced sense of competence or worth.

The Science Behind Burnout:

Burnout isn’t just in your head; it has tangible physiological and neurobiological underpinnings. Insights from Emily Nagoski, a prominent researcher in the field of stress and burnout, shed light on how burnout affects us and how we can address it:

1. Cortisol: It’s trending! But it’s more complicated than Tiktok presents it. The Stress Response System: Prolonged stress activates the body’s stress response system, primarily involving the hypothalamic-pituitary-adrenal (HPA) axis and the release of cortisol. High levels of cortisol over extended periods can lead to a range of health issues, including anxiety, depression, and cardiovascular problems. 

2. Environment: According to Nagoski, burnout is a result of chronic stress and emotional exhaustion, particularly in environments where individuals feel they lack control and support. Her work emphasizes that burnout is less about personal failure and more about systemic issues and stressors that overwhelm the individual. Imagine that – the pathological is actually sociological!

3. “The ick”: Nagoski highlights that our bodies are designed to handle short-term stress but struggle with prolonged stress. Chronic stress can lead to physical symptoms such as fatigue, sleep disturbances, and immune system issues. Understanding this can help individuals recognize that burnout is not just a mental state: it’s a physical condition that needs all holistic hands on deck.

4. Recovery: Nagoski’s research underscores the importance of recovery from stress. According to her, if snowflakes are stress, then burnout is the blizzard. Catching the snowflakes before they build up can prevent physiological crashes. Burnout prevention looks different for everyone, but must include activities or exercises that provide restoration and reset to the body and mind. Without adequate recovery, the body remains in a state of heightened stress, which can exacerbate burnout symptoms.

Up Next:

Stay tuned for next week’s topic: combating burnout! I’ll share more about Nagoski’s techniques with my own spin, and give you my favorite technique for stress management.

Disclaimer: This blog post is intended for informational purposes only and does not substitute professional therapy. If you or someone you know could benefit from therapy, please reach out to a qualified mental health professional. To explore how I specialize in burnout prevention, or to schedule a free 15-minute consultation, visit Whippoorwill Counseling.