You are a teacher who has enjoyed going to work until recently, loves children and rejoices in their every little success. But you don't know why it is increasingly difficult for you to get out of bed in the morning. You are starting to get angry more and more often because the students are not following instructions in class and seem to have become very noisy. And also the next documents that they ask you to fill out VERY urgently, because a report needs to be sent.  

You wonder where the pleasure in work has gone. Isn't it time for school to change? Won't there be a break now so that people can rest a little?

These are not whims or just accumulated fatigue. These are some of the symptoms of professional burnout, which we often ignore and think that if we sleep in or during the summer vacation it will “pass” and we will be ready for work. Sometimes we think that if we change jobs, things will improve. But unfortunately, it doesn’t happen.

What is burnout?

Burnout is a concept introduced into psychology by American psychiatrist Herbert Freudenberger in 1974. He used it in his article "Burnout: The High Cost of High Achievement" after noticing specific symptoms among his colleagues. 

A commonly accepted definition of burnout is: A work-related state of exhaustion that occurs among employees. The condition is characterized by extreme fatigue, reduced ability to regulate cognitive and emotional processes, and psychological detachment.

The development of the syndrome is proportional to the mismatch between personality and profession. Christina Maslach (professor of psychology at the University of Berkeley, California, USA) identifies six main areas of mismatch:

1. Requirements for the worker and his real capabilities

2. Striving for independence in work and the degree of applied contro

3. Efforts put into work and underestimation of contribution

4. Lack of positive relationships with the work team

5. Lack of fair working relationships

6. Ethical principles of the personality and the requirements of the job

How do we know if we are “burning out”? 

If you are facing demands and stress at work that seem unbearable, and you have frequently experienced the following symptoms in recent weeks, it may be a sign that you are on the verge of burnout:

• You feel mentally exhausted - Constant fatigue and lack of energy are among the first signs of burnout. Even after a break, you feel like you are not fully recovered and find it difficult to start a new workday.

• You find it hard to feel enthusiastic about your work - Constant fatigue and lack of energy are among the first signs of burnout. Even after a break, you feel like you are not fully recovered and it is difficult for you to start a new workday.

• You have trouble concentrating at work - You find it hard to focus on tasks, forget important things, and often lose your train of thought. This can lead to mistakes and additional stress.

• Sometimes you overreact at work without meaning to - You have a hard time focusing on tasks, you forget important things, and you often lose your train of thought. This can lead to mistakes and additional stress.

Symptoms can be both mental and physical. 

10 most common symptoms of burnout

1. Severe psychological, emotional and physical overload

2. Constant fatigue

3. Feeling of hopelessness

4. Feeling of fear and hopelessnes

5. Depression

6. Inability to cope with daily tasks

7. Lack of desire to communicate

8. Deterioration in relationships with others

9. Lack of motivation

10. Withdrawing from oneself

Stages of development of professional burnout

Burnout doesn't happen overnight. It is a long-term process and can be divided into the following phases:

• Enthusiasm - During this phase, the individual is significantly satisfied with his work. He feels full of energy and enthusiasm and everything seems possible. He loves his job, likes his colleagues and the organization he works for. His activity brings him satisfaction and potential for development.

• Stagnation - In this phase, the affected person begins to understand that his expectations and hopes regarding the profession, employer and colleagues were a bit hasty. Fatigue, sleep problems, loss of interest in the established activity appear, which begins to noticeably lose its attractiveness and his productivity significantly decreases.

• Irritability - The increased interest in work gradually subsides and is replaced by constant irritation and a feeling of fatigue, cynicism and blaming the employer for the condition in which the person is. The rhythm of eating and sleeping very often changes. The consumption of alcohol, medication, drugs often increases, and an increased passion for shopping develops. This is the last phase, which allows a more painless and without critical consequences return to normal life, if the syndrome is noticed and steps are taken to overcome it.

• Apathy  - This is the last stage of complete “burnout”. There is usually a gap of several years between the first and last phases, but it can also be reached in a few months. The main symptom in this phase is a feeling of despair. The sufferer feels “drained” and the only way out he sees is to leave the job. Most sufferers consider themselves to be to blame for what happened and as a result of despair they see no way out of the situation. The crisis is experienced as not seeing meaning not only in work, but also in life in general. A person feels that he has failed.  

Burnout prevention strategies

1. Developing emotional resilience

• Practicing stress management techniques such as meditation and breathing exercises helps regulate emotions and increase resilience.

• Participating in emotional support groups provides an opportunity to share experiences and receive advice from peers.

• Developing conflict management skills reduces tension in the work environment and promotes better communication.

2. Improving the working environment

• Reducing administrative burden by automating processes and delegating tasks.

• Fostering a culture of support among colleagues and leadership to improve the work atmosphere.

• Introducing professional development programs to increase job satisfaction.

3. Work-life balance

• Clear distinction between work and personal time through effective task planning.

• Prioritizing rest to prevent chronic fatigue.

• Finding a hobby as a source of joy and relief.

Burnout is an increasingly common problem among educators. Recognizing the signs of burnout and taking proactive steps to prevent it are key to long-term well-being in the profession. Creating a balanced work environment, setting clear boundaries, and seeking support from colleagues and professionals can significantly reduce the risk of burnout.

The teaching profession is full of challenges, but it also brings immense satisfaction and the opportunity to positively impact future generations. Self-care is not selfishness – it is a necessity that allows us to continue to inspire, motivate, and educate with energy and enthusiasm.

If you are experiencing symptoms of burnout or are at risk, don’t delay taking action. Seek help, build sustainable habits of rest and self-reflection, and remember – the best teacher is the one who takes care of themselves first so they can fully care for their students.

References: 

• Psychology :: Questionnaire for the study of emotional burnout - burnout (J. Greenberg, 2002) 

• Burnout: identifying people at risk 

• Emotional burnout in the teaching profession | Uchiteli.bg 

• Professional burnout