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How I Spotted the Early Signs of Burnout... and Took Action

The short and simple questionnaire that helped me recognise the first symptoms of increasing physical and emotional exhaustion.

Dr. Laurie Santos

Mar 21
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I recently made a hard decision.

I'm taking a break from some of my duties at Yale.

Amongst my several jobs, I’m the head of Silliman, one of the university’s residential colleges. It’s something I adore, and it surrounds me with a community of people I care for and admire. It also allows me to take on important and rewarding tasks that give me ‘flow’ – that amazing feeling of being fully engaged with an enjoyable challenge.

But even though being HoC Santos (NB. HoC is what Yalies call a Head of College) is a privilege, that role has also taken a toll on my finite supplies of time and emotional energy – I’m also a busy scientist, teacher, podcaster… and I write articles and give talks too. After a lot of soul searching, I decided that I’d become over-committed and needed to take a break.

The announcement that I was stepping back came out as I was sitting down for an interview with the New York Times.

“If the happiness professor is feeling burned out,” the paper’s David Marchese asked me. “What hope is there for the rest of us?”

Burnout is a topic I think about often – it’s also a concept that people have a lot of misconceptions and judgments I really want to see challenged.

So I told David that I wasn't "burned out"... yet. That was why it was so important that I should a break. I was seeing a host of worrying signs that I needed to heed before it was too late. I understand the research well enough to know that if you don’t address burnout early, it often gets much worse.

So what was going on? What subtle signs was I noticing?

If you read my article about “languishing”, you’ll know that I’ve recently been noticing some changes in my behaviors. I admitted to feeling so “meh” lately that I ended up watching more and more trashy TV. I started binging season three of Jersey Shore, finished it, and then went right back to re-watching it again. Not a normal Tuesday night behavior for me.

I was also getting frustrated with my colleagues more easily. A student would send me an email with a completely reasonable request, and I’d notice a twinge of unjustified frustration.

And I was exhausted all the time. I’d wake up from a great night of sleep and do an endorphin-pumping workout, but still feel emotionally drained by dinner time.

But the biggest change was that I feeling more ineffective at work. Especially with the uncertainty of COVID, it was getting harder and harder to plan events for my students. I had the nagging feeling that I wasn’t able to give them the college experience they deserved. Even though it wasn’t totally my fault, I felt like I was doing my job badly.

The science says these seemingly minor signs are often the first steps towards becoming completely burned out. So I decided I should check myself out on the Maslach Burnout Inventory.

The inventory has twenty-two questions intended to identify three interlinked components of burnout: occupational exhaustion; depersonalisation or loss of empathy; and a decrease in feelings of personal accomplishment.

Occupational exhaustion is when your work has simply drained you dry – you are exhausted in a way that not even a good night’s sleep can shake. The Maslach Burnout Inventory asks you to consider statement such as:

- I feel tired as soon as I get up in the morning and see a new working day stretched out in front of me.

- I feel worn out at the end of a working day.

And

- I feel as if I’m at my wits‘ end.

Depersonalisation is another key indicator of burnout. As work grinds us down, we become less thoughtful and compassionate to those around us. We may even become cynical in our dealings with the people we care about most - our co-workers and the people we serve in our roles. So the Maslach Inventory asks you how much these statements apply to you:

- I’m not really interested in what is going on with many of my colleagues.

- I get the feeling that I treat some clients/colleagues impersonally, as if they were objects.

And

- I’m afraid that my work makes me emotionally harder.

Personal accomplishment is the last bit of the burnout jigsaw puzzle and relates to how well you feel you are performing at work. Feeling competent and successful can help balance out less promising feelings of exhaustion and depersonalisation. But the inventory warns that if you’re pessimistic about the quality of the work you do, then you are firmly on the path to burnout. So be warned if you answer “never” to statements such as:

- I have achieved many rewarding objectives in my work.

- I feel that I influence other people positively through my work.

I’d certainly noticed some of these signs of burnout – and so I completed the Maslach Burnout Inventory with trepidation. I added up my score. Luckily, I hadn’t fully crossed the line into burnout territory, but I was definitely on the path.

Seeing that score was a warning that I couldn’t just carry on like I was. Since becoming more deeply involved in the science of happiness, I’ve come to treat my wellbeing like any other health issue. If my blood pressure was soaring, I’d take action. With these psychological symptoms piling up, I needed to do the same thing.

So to prevent burnout I reluctantly handed over the reins of my beloved residential college (temporarily) to an excellent colleague.

It was one of the most painful decisions I’ve ever made, and it’s brought its own set of anxieties and stresses. But it was the right move for me and ultimately for the people I care about.

I also hope it sends the right message to all my students - both at Yale and beyond. After all, I can’t be cautioning them to take a break if they need one... when I’m not doing that myself.

I’m hoping that my decision came in time. And that I’ll see my growing signs of burnout abate. But I want to continue this conversation about burnout - since I know this is a problem many of us are suffering from.

So in my next article I’ll introduce you to someone who felt the full effects of career exhaustion – and discuss the path he followed back to happiness.

Until then, stay safe and stay happy,

Laurie

I really hope you're enjoying The Science of Wellbeing, my weekly newsletter looking at the latest research on happiness. If you find the tips and insights useful, please share these articles to help spread the word.

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17 Comments

  • Emily Nagoski
    Writes Confidence and Joy
    Thank you for recognizing impending burnout and taking care of yourself! It's not easy. I hope you're also surrounded by supportive people. I couldn't do everything I do without the full support of my partner.
    2
    • 9w
    • Author
      Dr. Laurie Santos
      Thanks for this kind note! So great to hear you have support.
      • 9w
  • Granger Julie
    Thank you for the newsletter today. I suffered a burnout in 2018 that left me paralyzed for 5 weeks. A shame for a super high demand fitness instructor at Equinox in NYC ! The worst part was that I had all the warning signs, everyone was telling me to …
    See more
    2
    • 9w
    • Author
      Dr. Laurie Santos
      Thanks for your kind note! And I've love a gift workout. Thanks for sharing!
      • 9w
  • Alma Osmeni Olaveson
    Is there such a inventory for new mom burn out? Or would this inventory apply to the role of a full time mom? Full time breastfeeding?
    • 9w
    • Author
      Dr. Laurie Santos
      The survey listed above is for anyone experiencing burnout. I hope that helps!
      • 9w
  • Ann Therese
    Thank you for pushing this message out! I didn‘t realize I was burned out (or maybe I didn’t realize what I could do about it?)until it was too late. I ended up taking an early retirement from my previously fulfilling (that flow state of mind!!) job. R…
    See more
    • 9w
  • Juliàn C Márquez
    Thanks for sharing - I've been following you on your podcast after taking the Coursera program in 2018, and I think I connect with the feeling you might have regarding leaving your position as head of Residential College. I sincerely wish you the best…
    See more
    2
    • 9w
    • Author
      Dr. Laurie Santos
      It's a hard question. I think they key is making sure you pay attention to your own internal states and non-judgmentally notice where you are in terms of your burnout symptoms. It's hard to do, but essential!
      • 9w
    View 1 more reply
  • Heather Clark
    Thank you for this article. I’m a special education teacher and have found this school year to be particularly difficult. I’ve even been looking towards other career path choices. I really do not know how or why it even got to this point. I cannot …
    See more
    • 9w
  • Olaf Kievit
    Thanks for this topic! As a Head of Year at an international school (and a Yale Graduate School alumnus), I feel your pain! I love my Pastoral work, but especially these past two years, with all the Covid effects, have been hard on everyone. I do wonde…
    See more
    • 9w
  • Eileen Greenberg
    Sometimes stepping back helps you focus more clearly. I did so 10 years ago, from managing 3 critical care units at a large academic medical center. It was very long hours and stressful but also rewarding because my boss was appreciative and compliment…
    See more
    • 9w
  • Silvana Ordoñez
    I am so glad that you are taking the time to recharge. thank you for giving us a window into your experience. I am looking forward to learning more
    • 9w
  • Heidi Mignonne
    Thank you for helping us understand burnout and the symptoms. It is incredibly courageous for you to take care of yourself. You are inspiring and I hope and pray that I am able to ask for what I need at work to prevent burnout. Thank you.
    • 9w
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