A search of “burn-out” delivers 485 million results. The term has little clinical or biological substance but it has become increasingly popular. A year ago, the World Health Organisation included “burn-out” as a syndrome resulting from chronic workplace stress. They agree that it is not a clinical diagnosis.
First, humans do not burn out. Second, there is a better way to understand the experience so that you can recover, bounce and reconnect with life. Third, consider using language that activates a growth, rather than fixed, mindset.
Surprised? Let's dig a bit deeper.
In the middle ages, "bewitched" was a popular diagnosis that levelled tremendous suffering on innocent people. Today we know that it was a false construct that only benefitted the dominant religion.
Why you can’t burn out
A light bulb, an engine and a fire can burn out. Entropy wins and the system has no further use. It must be replaced. That is a poor analogy for human life. It feels pretty final (fixed mindset).
Humans are self-healing and regenerating systems (negentropy). In fact, under pressure we respond with learning, growth and greater resilience (growth mindset). A recent meta-analysis showed that about half of people (77.3% in one study) experience post traumatic growth after severe traumatic events.
What happens when we feel "burnout?"
Our desire is to be calm, connected, playful and effective in life. In this state, the ventral Vagus nerve is active. We feel safe, trusting, intimate and energised to engage. To have this experience through childhood is a key factor for a good life. We can learn to have more of it.
Sudden or prolonged experiences of threat or pressure cause us to lose this adaptive state. The sympathetic system activates and shuts down the ventral vagus system. This is not a decision you take but rather a reaction deep in your autonomic nervous system. It can be sudden, erupting as a panic attack (flight) or rage (fight). It may also activate slowly as a feeling of anxiety or anger.
These unconscious autonomic reactions are selected when the body feels unsafe or threatened. The old sympathetic system will select cues that your mind may not notice. For example: “are those footsteps of a thief in a dark alley?”
The sympathetic system can become unstable and overactive. This is what happens in anxiety and hostility disorders. The first questions asked, is if I can run away and avoid the situation (flight, fear or anxiety). If I cannot escape, the system switches to attack (fight, anger or hostility).
These reactions do serve a snake or a mouse in in the jaws of a cat. In humans, it is a huge waste of energy, disables thinking and rarely has any positive effects. In any demanding situation – combat, sport, keynotes, performance – the effect is debilitating.
It can get worse. We call it the freeze reaction. If the threat is so severe that neither flight nor fight are options, we simply immobilise. The old, dorsal vagus activates and we collapse. In extreme situations we may void bladder and bowels, faint or burst into tears. This occurs in natural disasters, war and abuse. Blood pressure drops and the human brain is deprived of oxygen.
In a more chronic situation, hope fades, we lose energy, give up and surrender our responsibility. Yes, it feels like being “burned out”. It is hard to distinguish from depression if sustained over weeks. Remember, you did not consciously choose it. Your body activated an ancient reaction to protect you.
Polyvagal theory is being successfully used by hundreds of therapists to show you how to reconnect with and master your autonomic system. Deb Dana’s book (see below) is an excellent start.
Even after severe trauma, in autism, anxiety, depression and hostility, this methodology is changing lives. There are some clear learning steps:
- Accurately perceive what is happening in your body
- Label and observe the freeze, flight, fight and engage signals
- Develop skilful state shifts to move in the right direction
- Activate calm, connection, trust, and playfulness
- Train your ventral vagus nerve fibres (swim or meditate)
- Are you in the right environment to flourish? If not, make a change.
When you feel immobilised, remind yourself that your body selected protection to keep you safe. Relax, notice, exhale, reconnect and reengage. As your ventral vagus response strengthens, you can leave "burnout" behind you.
Getting past burnout and fixed mindsets
As we become more familiar with how physiology, body, emotion and mind operate, the concept of burnout becomes redundant. When you say it to yourself you reinforce hopelessness. When experts label you with burnout, you feel broken and permanently damaged.
All too often, burnout leads to grievance and blame. This is absolutely the last thing you need for your recovery.
Burnout is a term that no longer serves us. It locks us into the fixed mindset. With patience, understanding, learning and practice the immobilisation reaction can be mastered with many safe and proven techniques. Therapists, consultants, resilience experts, business and you can do better with a growth mindset.
Just as we learned that "bewitched" is a poor term, it is highly likely that burnout will fade away under the light of truth, wisdom and self compassion.
- Polyvagal Theory Exercises for Safety and Connection, Deb Dana, 2020
- Lost Connections, Johan Hari, 2018
- Perform Under Pressure, Ceri Evans, 2019
- Polyvagal Theory, Stephen Porges, 2012