Burnout syndrome arises from chronic stress at work that hasn’t been managed properly. The World Health Organization (WHO) has included burnout syndrome in its official classification, not as a medical condition, but as a phenomenon that impacts people’s health and well-being. Burnout syndrome is recognized by three key aspects:
- Exhaustion: emotional, mental, and cognitive fatigue – “I can’t do it anymore!”
- Negativism and cynicism: a negative attitude towards work, a hostile stance towards colleagues, and reduced engagement – “Let me just do what I have to and get out of here!”
- Reduced productivity and personal efficiency: often accompanied by a diminished self-image, feelings of incompetence, and low confidence – “I’m not cut out for this!”
Being more resilient like a canary in a mine!
In business contexts, there’s often a misguided narrative that individuals should toughen up and become psychologically resistant to toxic conditions. This is a complete misconception. Before modern technologies, there was a practice in mines where a cage with a canary was lowered into the shafts. The bird served as a signal for danger. If the canary became distressed and struggled to breathe or function properly, it indicated increased levels of toxic gases, signaling danger and the need to evacuate the mine. Dr. Christina Maslach brilliantly used the canary metaphor in her speech to explain that burnout syndrome occurs when the work environment becomes toxic. The focus should then be on improving the system. The solution is NOT to try to “toughen up” the canary to breathe under extreme conditions.
What are the useful attributes that a canary possesses?
Effectively combating burnout syndrome requires a systemic approach – creating a psychologically safe atmosphere, replacing competitive relationships with collaborative ones, and adopting a systemic approach to managing individuals and teams. At an individual level, what canaries can do is build boundaries.
In the words of Nedra Glover Tawwab ’’Boundaries are expectations and needs that help us feel safe and comfortable in relationships with others.” Therefore, to successfully establish boundaries in interpersonal relationships, it’s important to be aware of our emotional needs such as the need for autonomy, acceptance and praise, security, predictability, and the need for others to see us as competent. These emotional needs are universal and just as important to our well-being as physiological needs like eating, sleeping, hydrating, and sheltering.
What purpose do healthy boundaries serve?
Successfully setting boundaries reflects self-care. Through clear boundaries, we communicate our needs, convey messages about acceptable and unacceptable behavior, and protect ourselves from exhaustion. Consequences of inadequate boundary-setting include resentment, frustration, avoidance or withdrawal from relationships, procrastination, avoidance of responsibilities, gossiping, and complaining. Exhaustion, partly stemming from an inability or difficulty saying NO, refusing, or engaging in a pattern of self-sacrifice – putting others and their needs and expectations first.
Why is it difficult to set boundaries?
It’s uncomfortable to set boundaries, especially if it means changing our stance and saying NO to something we initially accepted. Human beings tend to overthink and anticipate potential negative scenarios. We fear judgment, retaliation, and rejection, which sound like: “They’ll think I’m not cooperative”; “I’ll come off as selfish”; “They’ll take it personally, get angry”; “I’ll miss out on promotion and raise if I decline.”
If you wonder why it’s so uncomfortable to say NO, even when realistically there wouldn’t be negative consequences, research shows that our brain doesn’t distinguish between rejection and physical pain. Psychologist Naomi Eisenberger conducted a study where participants played a virtual game while their brain activity was measured using an fMRI scanner. During the game, participants were suddenly excluded by their two virtual teammates – avatars. The game was programmed to occasionally exclude participants. The study showed that participants who experienced the highest levels of emotional distress about rejection had the highest activity in brain centers responsible for detecting pain. In other words, social rejection activates the same brain regions as physical injury, creating a sense of pain.
Difficulties in setting boundaries can also stem from early developmental experiences. When parents or primary caregivers did not adequately respond to emotional needs or manipulated guilt whenever the child tried to assert their autonomy. Sometimes parents can set a bad example by constantly sacrificing, pleasing others, and putting their needs last. Sometimes the pattern of submission learned in the family was more adaptive than enduring insults, belittling, and fearing retaliation. Often, that internalized critical and condemning parental voice persists into adulthood, setting unrealistic expectations, preventing rest time, and pushing individuals into exhaustion. The inability to establish healthy boundaries can also arise later in adulthood if we have been chronically exposed to abuse in relationships or work environments.
A useful framework for saying NO and taking care of yourself
- Recognition: Monitor yourself and recognize discomfort in your body.
- Definition: Answer the question, what need of mine is being violated? (I don’t have enough autonomy; I won’t have enough time to rest; my work won’t be valued; this task doesn’t align with my values.)
- Assertion: State it aloud without unnecessary justifications and explanations. (I can stay only half an hour after work; I don’t check emails while on vacation; I don’t want to go for drinks after work, I want to spend time with my family; I need help due to the workload; I can’t help you, even though I want to, because I’m already assisting on another project.)
- Consistency: Setting boundaries is a process, and you may need to repeat your message several times, especially if your conversational partners are accustomed to you agreeing to everything. Message to yourself – Hold tight!
If you “build” your capacity to say no and set boundaries, arm yourself with patience, and recognize when you’re not okay with a request made to you. Resist the impulse to respond immediately and take time to think. Keep in mind the long-term perspective and your own resources, don’t create more obligations than you have time for.
In the words of Brené Brown: Choose discomfort over resentment 😉
Remember, even “canaries” are only human.
Don’t breathe underwater, get some fresh air.
