Burnout – When the body and mind say “Enough!”

As a therapist, I see many clients who walk into the therapy room looking tired, eyes wandering, and the opening line is usually: “I no longer feel interested in anything, even the things I used to love.”It is often a sign of Burnout – a growing problem in Singapore and around the world. What is burnout? According to the World Health Organization (WHO), burnout is more than just “fatigue” or “temporary stress”. It is a syndrome characterized by: [li indent=0 align=left]Chronic physical and mental fatigue .[li indent=0 align=left]Loss of emotional connection to work, feeling empty or meaningless.[li indent=0 align=left]Performance dropped significantly despite efforts.The important thing is that burnout doesn’t just go away if you catch up on sleep for a day or two. It’s the result of long-term stress and work-life imbalance. Alarming situation A Cigna 360 Well-Being Survey 2023 found that 84% of Singapore workers said they felt stressed, and ** nearly 15% showed signs of severe burnout**. Of these, the highest proportion was among office workers who worked more than 50 hours/week. I also noted that, among my 2024 clients, about a quarter sought treatment for burnout or related symptoms such as insomnia, irritability, and loss of motivation. The harmful effects of burnout 1. For individuals [li indent=0 align=left]Physical health: Increased risk of cardiovascular disease, high blood pressure, and impaired immunity.[li indent=0 align=left]Mental health: Anxiety, depression, sleep disorders.[li indent=0 align=left]Social relationships: Loss of interest in communication, conflicts with colleagues and family.2. With organization [li indent=0 align=left]Labor productivity decreased significantly.[li indent=0 align=left]Increased rates of absenteeism or long-term sick leave.[li indent=0 align=left]Reduced team spirit and creativity.Some illustrative situations Scenario 1: Mr. M., 35 years old, middle manager at a technology company. He works a tight schedule of 12-14 hours a day, plus online meetings in the evening with foreign partners. At first, he thought, “I just need to hold on for a few more months.” But after half a year, he fell into a state of exhaustion: he didn’t want to get out of bed in the morning, lost concentration, and kept thinking about quitting his job despite his high income. Situation 2: Ms. L., 28 years old, marketing staff. Constantly receiving urgent deadlines, having to create ideas and handle media crises. She started staying up until 2-3 am, eating irregularly, and gradually felt like she was “worthless”. Why is burnout becoming more and more popular? [li indent=0 align=left]“Always-on” culture: Phones and emails cause work to intrude on personal time.[li indent=0 align=left]Global competitive pressure: The work environment requires constant high speed and performance.[li indent=0 align=left]Lack of work-life boundaries: Many people don't know (or dare not) say "No" to excessive workload.[li indent=0 align=left]Misunderstanding about rest: Rest is not just about not working, but needs to be activities that restore mental and emotional energy.How to prevent and treat burnout? 1. Early recognition [li indent=0 align=left]Loss of interest in work once enjoyed.[li indent=0 align=left]Irritability, forgetfulness, difficulty concentrating.[li indent=0 align=left]Feelings of exhaustion do not improve with short-term rest.2. Set boundaries [li indent=0 align=left]Limit working hours, turn off notifications after hours.[li indent=0 align=left]Make time for personal activities that are not work related.3. Comprehensive health care [li indent=0 align=left]Eat a balanced diet, exercise regularly, and get enough sleep.[li indent=0 align=left]Practice mindfulness or short meditation for 5–10 minutes every day.4. Seek professional help When burnout is prolonged and has a serious impact on your health, seek the help of a clinical psychologist, psychiatrist, or qualified counselor . A trained professional will: [li indent=0 align=left]Assess burnout levels and associated factors (stress, anxiety, depression).[li indent=0 align=left]Guide to evidence-based stress management techniques (CBT, ACT, mindfulness-based interventions).[li indent=0 align=left]Work together to develop a recovery plan tailored to your individual circumstances.A little industry knowledge [li indent=0 align=left]Burnout was first described by psychologist Herbert Freudenberger in 1974, initially applied to the human care professions (healthcare, teachers, social workers).[li indent=0 align=left]Today, burnout is classified by the WHO as an “occupational phenomenon” in ICD-11, which is not a medical disorder, but can lead to or be associated with other mental illnesses.[li indent=0 align=left]Studies show that interventions that combine work environment changes and psychotherapy are most effective.Conclude Burnout isn’t just “working too much” – it’s a persistent imbalance between the demands of work and the body and mind’s ability to recover . If you notice yourself or a coworker approaching burnout, take it as a signal to stop and seek professional help . Taking breaks, setting boundaries, and taking care of your mental health aren’t signs of weakness, but smart strategies for protecting your energy and long-term performance . Remember: Mental health is the foundation of all lasting success .