A Story of Karen’s Journey to Burnout
Karen had been the Executive Director of a non-profit organization for over a decade. Her passion for advocating for underprivileged communities had driven her career, and she had overseen numerous projects that positively impacted thousands of lives. However, the demands of managing the organization—fundraising, meeting with stakeholders, managing a growing staff, and constantly worrying about budgets—began to take a toll. She often worked late into the night, and the pressure of securing grants and meeting targets became overwhelming. Karen started to feel drained and disconnected from the very mission that once fueled her. She was experiencing burnout.
What Is Burnout?
Burnout is a state of chronic stress that leads to emotional exhaustion, depersonalization, and a reduced sense of personal accomplishment (Maslach & Jackson, 1981). For Karen, emotional exhaustion manifested as a constant sense of fatigue, while depersonalization took the form of emotional distance from the very people her organization served. Despite her years of success, Karen felt a growing sense of ineffectiveness—her efforts no longer seemed to make a difference, and her passion for the mission had waned.
Burnout is common in leadership roles, especially in non-profits, where leaders like Karen are often tasked with wearing many hats—managing operations, fundraising, strategic planning, and overseeing staff—all while working within the constraints of limited resources. These pressures, when left unchecked, can lead to burnout (Van Droogenbroeck, Spruyt, & Vanroelen, 2014).
The Impact of Burnout on Individuals
The personal consequences of burnout can be significant. Karen’s emotional exhaustion began to spill into her personal life, affecting her relationships and her health. She became irritable, experienced sleep problems, and felt increasingly isolated. At work, her detachment from the mission caused friction with her team, who noticed her diminished enthusiasm and availability. She no longer felt effective or connected to her purpose, leading to a sense of helplessness and despair (Grayson & Alvarez, 2008).
In leadership roles, burnout can also impact the organization as a whole. When leaders experience burnout, their decision-making ability declines, and they may struggle to inspire their team or make strategic choices. Karen found herself increasingly reactive rather than proactive, firefighting day-to-day challenges rather than focusing on long-term goals. This diminished her effectiveness as a leader and created uncertainty within the organization.
The Cycle of Burnout
Burnout often follows a cyclical pattern. For Karen, it began with the constant pressure of managing finances, reporting to a board of directors, and meeting the needs of her staff and stakeholders. The stress of these responsibilities contributed to her emotional exhaustion, and as she became more exhausted, she felt increasingly disconnected from her mission. This lack of connection led to a reduced sense of personal accomplishment, as the work no longer seemed meaningful. Over time, this led to decreased productivity and further emotional exhaustion, reinforcing the cycle (Watts & Robertson, 2011).
Breaking the Cycle of Burnout
Recovering from burnout requires intentional effort and the right strategies. Here are some key approaches that helped Karen break the cycle:
1. Recognise the Symptoms of Burnout
Karen’s journey to recovery began when she acknowledged that her exhaustion and disengagement were signs of burnout, not a reflection of her personal failure. Recognizing the symptoms is the first step toward seeking help.
2. Seek Professional Support
Karen reached out to a mentor who had also worked in the non-profit sector. Together, they explored the pressures she was facing and identified areas where she needed to set boundaries. A psychologist can help leaders like Karen process their stress, identify possible underlying things that could be contributing to burnout, and develop coping strategies.
3. Delegate Tasks and Empow the Team
One of the major factors in burnout is the belief that you need to do everything yourself. By delegating more responsibilities to her senior staff and trusting them to take ownership of projects, she relieved some of the pressure. Empowering her team also helped them grow in their roles, which benefited the organization as a whole.
4. Set Boundaries
Karen learned to set clearer boundaries between her work and personal life. She began leaving the office at a reasonable hour and refrained from responding to emails late at night. These boundaries helped her preserve her energy and prevent further emotional exhaustion.
5. Prioritize Self-Care
Engaging in self-care practices was crucial for Karen’s recovery. She began exercising regularly, took time to reconnect with her family, and picked up hobbies she had neglected during her burnout. This helped her restore balance in her life and improve her overall well-being.
6. Take Breaks and Time Off
Karen realized that to sustain her leadership role, she needed regular breaks to avoid burnout. She started taking short vacations, which allowed her to return to work refreshed and more focused. Time away from work can help restore energy and perspective.
7. Reconnect with the Mission
One of the most important steps in Karen’s recovery was rediscovering the purpose that initially motivated her to work in the non-profit sector. She spent time with the community her organization served, reminding herself of the impact her work had on others. This helped her reconnect with the mission and regain her sense of personal accomplishment.
Differentiating Burnout from Other Conditions
While burnout shares some symptoms with other mental health conditions, it is important to distinguish it from issues such as depression, chronic stress, and anxiety disorders. However, burnout can also occur alongside these conditions, complicating the overall experience and making recovery more challenging.
Burnout vs. Depression
At first glance, burnout and depression may appear quite similar. Both conditions can involve feelings of exhaustion, low motivation, and a sense of hopelessness. However, there are key differences. Burnout is typically work-related and manifests primarily in the professional sphere. People experiencing burnout may feel disengaged specifically from their work or responsibilities, but they may not feel the same lack of interest in their personal lives or hobbies. On the other hand, depression tends to permeate all aspects of life, affecting not only professional performance but also personal relationships, hobbies, and day-to-day functioning (Bianchi, Schonfeld, & Laurent, 2015).
That said, burnout can evolve into depression over time if left unaddressed. Karen, for instance, initially felt disengaged from her work but eventually began feeling hopeless about other areas of her life, a sign that burnout was transitioning into depression.
Burnout vs. Chronic Stress
Burnout and chronic stress are closely related but distinct conditions. Chronic stress results from ongoing, prolonged exposure to stressors—whether personal, professional, or environmental. It can lead to physical symptoms like headaches, gastrointestinal issues, or high blood pressure, in addition to emotional symptoms like irritability and anxiety. Burnout, however, is characterized by emotional exhaustion, a loss of identity in relation to work, and a reduced sense of accomplishment (Maslach & Leiter, 2016).
While chronic stress often involves a feeling of being overwhelmed by multiple responsibilities, burnout leads to emotional detachment and cynicism toward one's work. For Karen, the ongoing stress of managing her non-profit triggered burnout, and her emotional disconnection from the organization's mission indicated that she had moved beyond stress into full-blown burnout.
Burnout vs. Anxiety Disorders
Anxiety disorders are defined by persistent feelings of worry, fear, and unease that are often unrelated to a specific external trigger. People with generalized anxiety disorder (GAD), for example, experience excessive worry about a variety of life circumstances, whether they are professional or personal. Burnout, by contrast, is directly tied to work-related stressors and is characterized more by emotional depletion than pervasive worry.
That being said, burnout can coexist with anxiety disorders. The stress and pressures that lead to burnout can also exacerbate anxiety symptoms, making individuals feel constantly on edge. In Karen’s case, her anxiety about meeting funding targets was a precursor to burnout, and as her emotional exhaustion deepened, her anxiety became more pronounced.
Burnout Can Co-Occur with Other Conditions
Burnout can also co-occur with other mental health issues, compounding the individual's struggles. Someone experiencing burnout may simultaneously battle depression, anxiety, or chronic stress, each condition feeding into the other. For example, Karen’s burnout was accompanied by heightened anxiety over her organization’s financial future, and as her emotional exhaustion worsened, so did her anxiety. This co-occurrence can make it difficult to disentangle burnout from other mental health conditions, underscoring the need for a holistic approach to diagnosis and treatment.
Moreover, burnout’s physical symptoms—like fatigue, insomnia, and frequent illnesses—may overlap with the physical symptoms of anxiety, stress, and depression. This makes it important for professionals to carefully assess all possible conditions when addressing burnout. Treating burnout in isolation may not be enough if underlying conditions, such as depression or anxiety, are left untreated.
Conclusion
While burnout shares certain characteristics with depression, chronic stress, and anxiety disorders, it remains a distinct condition marked by work-related emotional exhaustion and detachment. However, burnout can exist alongside these conditions, complicating both diagnosis and recovery. Recognizing the nuances of burnout—and how it interacts with other mental health issues—allows for more effective intervention and support. For leaders like Karen, addressing burnout requires not only addressing the professional pressures contributing to it but also understanding and managing any co-occurring mental health challenges.
Kylie Walls is a registered psychologist who aims to guide her clients as they curate the pieces of their past to create a story of hope for the future. See www.curatedmind.com.au to learn more about the supports available.
References
Bianchi, R., Schonfeld, I. S., & Laurent, E. (2015). Burnout-depression overlap: A review. Clinical Psychology Review, 36, 28-41.
Dyrbye, L. N., Thomas, M. R., & Shanafelt, T. D. (2010). Systematic review of burnout among US medical students. Annals of Internal Medicine, 153(5), 358–367.
Grayson, J. L., & Alvarez, H. K. (2008). School climate factors relating to teacher burnout: A mediator model. Teaching and Teacher Education, 24(5), 1349–1363.
Maslach, C., & Jackson, S. E. (1981). The measurement of experienced burnout. Journal of Occupational Behavior, 2(2), 99–113.
Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103-111.
Van Droogenbroeck, F., Spruyt, B., & Vanroelen, C. (2014). Burnout among senior teachers: Investigating the role of workload and interpersonal relationships at work. Teaching and Teacher Education, 43, 99–109.
Watts, Jenny, and Noelle Robertson. "Burnout in university teaching staff: A systematic literature review." Educational Research 53.1 (2011): 33-50.
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