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ARE YOU SUFFERING FROM "BURN-OUT"?
Firewall

Jerome Murray, Ph.D.

A boss who demands more and more and is never satisfied. A failing relationship that doesn't respond to anything you do to make it better. Children who...well, ...'nuff said.

All of these things tax coping resources and eventually, no matter how skilled your coping ability - you burn out. If coping skills are poor the burn-out happens sooner than if coping skills are good.

At some point, in a high-pressure environment, coping demands will exceed coping skills, the ability to handle stress deteriorates, and burn-out occurs. It's analogous to driving a car. Driving a car at very fast speeds, for long periods of time, ala Indy, will burn out an engine. Trying to handle too much, all the time, is the human equivalent.

"I can't take this any more," George lamented. "Everyone wants a piece of me and there's just so much to go around."

Poor George. Unless he takes corrective action he's facing burn-out. People whose coping resources have been depleted by excessive stress are said to be "burned-out."

What exactly is "burn-out"?

How do you know if you are experiencing it?

What is Burn-Out? With increasing stress, coping skills begin to deteriorate. As coping skills deteriorate, vulnerability to stress multiplies and a vicious cycle ensues. It can result in failing mental and physical health, and premature death. To protect yourself, learn the early warning signs of coping burn-out and take immediate action when you recognize them.

The Symptoms of Burn-Out. Following, are some of the most general, common, and potentially dangerous, symptoms of stress that may indicate you are approaching or already experiencing coping burn-out from too much stress.

Symptom #1 - DEPRESSION

Depression can be both caused by stress and worsened by stress. If at least three or more of these symptoms have occurred over a period of the last two years, or have recurred episodically, see a psychotherapist for further evaluation.
Here are the symptoms to monitor.

  1. Insomnia (trouble sleeping) or hypersomnia (excessive sleeping).
  2. Low energy level or chronic tiredness.
  3. Feelings of inadequacy, loss of self-esteem, or self-depreciation.
  4. Decreased effectiveness or productivity at school, work, or home.
  5. Decreased attention, concentration, or ability to think clearly.
  6. Social withdrawal.
  7. Loss of interest in, or enjoyment of, activities which normally produce pleasure.
  8. Irritability or excessive anger.
  9. Inability to respond with expressed pleasure to praise or rewards.
  10. Less active or talkative than usual, or feeling slowed down or restless.
  11. Pessimistic attitude toward the future, brooding about past events, or feeling sorry for oneself.
  12. Tearfulness or crying.
  13. Recurrent thoughts of death or suicide.

Symptom #2 - ANXIETY

Anxiety is the mind's natural response to an unknown, but anticipated danger. When no effective response to the anticipated danger is possible, or known, anxiety itself becomes the danger since it leads to physical debilitation and psychological immobilization. An evaluation by a psychotherapist is recommended when there are symptoms from three of the following four categories.

1. Motor Tension: shakiness, jitteriness, jumpiness, trembling, tension, muscle aches, fatigability, inability to relax, eyelid twitch, furrowed brow, strained face, fidgeting, restlessness, being easily startled.

2. Autonomic Hyperactivity: sweating, heart pounding or racing, cold, clammy hands, dry mouth, dizziness, light-headedness, paresthesias (tingling in hands or feet), upset stomach, hot or cold spells, frequent urination, diarrhea, discomfort in the pit of the stomach, lump in the throat, flushing, pallor, high resting pulse and respiration rate.

3. Apprehensive Expectation: anxiety, worry, fear, obsessive thinking, and anticipation of misfortune to self or others.

4. Vigilance And Scanning: hyperattentiveness resulting in distractibility, difficulty in concentrating, insomnia, feeling "on edge," irritability, impatience.

Symptom #3 - INSOMNIA

Insomnia is characterized by; a) the inability to fall asleep, or, b) waking and not being able to go back to sleep.

Insomnia can be a symptom of both anxiety and depression, as well as excessive stress. Periodic insomnia is not abnormal and, while usually associated with excitement or concern (both are types of stress), it commonly goes away when the stressor is removed. However, chronic (long duration or frequent recurrence) insomnia is a danger sign and indicates excessive stress. Check with your physician if you have chronic insomnia.

Symptom #4 - PAIN IN THE BACK OR NECK

The symptom of pain in either of these regions may be related to unconsciously tensing these muscles in a stressful situation. When chronically tensed they may become painful. Declaring that a job or supervisor is "a pain in the neck" may be literally true.

Symptom #5 - APPETITE DISTURBANCE

Overeating or under eating can be responses to stress. Under eating results from a loss of appetite owing to excessive rumination (repetitious thinking on the same subject) and concern. Overeating is prevalent because overeating causes large amounts of blood to be diverted to the stomach and intestines to facilitate digestion. This reduces blood flow to the brain causing a slight tranquilizing effect. Since eating tends to relax a person, people under stress tend to eat more. It's also a form of self-nurturing, with undesirable side effects. Gaining or losing weight unintentionally may be signs of excessive stress.

Symptom #6 - INCREASED SMOKING

The repetitious, ritual-like behavior each smoker employs in smoking acts as a temporary tension reducer. Rituals bind anxiety and can be useful in dealing with tension. However, when the ritual is associated with behaviors having health-damaging side effects the potential health hazard overshadows any benefit. Large amounts of nicotine also serve to depress the central nervous system creating a sense of relaxation. Ironically, the overall effect is to elevate blood pressure, cholesterol, and noradrenaline. All of these are physical stressors endangering health. Therefore, the more you smoke, the more stressed you are; so you smoke more which creates more stress....etc., etc. Get the picture?

Symptom #7 - INCREASED ALCOHOL CONSUMPTION

Alcohol is an effective central nervous system depressant. It results in increased muscle relaxation and clouded thinking which reduces mental tension. Precisely because it works so well it is a major danger during stressful periods. The potential for alcoholism, and alcohol abuse during periods of excessive stress demands proper vigilance and control.

Symptom #8 - ABUSE OF DRUGS

Excess stress produces an intense desire for the temporary escape provided by licit and illicit drugs. Both, stimulants (such as cocaine and amphetamines) and depressants (such as tranquilizers, opiates, barbiturates, and marijuana), serve as escape mechanisms and have a high potential for addiction and abuse. Even excessive use, meaning beyond that which your physician would recommend, of over-the-counter and prescription medicines can be a symptom. The temporary benefit is disproportionately low compared to the long-term damage associated with drug use and abuse.

Symptom #9 - INCREASED CAFFEINE INTAKE

Increased intake of caffeine may be an indicator of coping burn-out. Caffeine serves two purposes in countering stress. The stimulant effect counteracts the lethargy from depression and the ritualistic activity of consumption reduces tension. Unfortunately, caffeine is also a physiological stressor. The average cup contains 100-150 milligrams of caffeine. As little as 250 milligrams of caffeine has been implicated in nervousness, insomnia, headaches, sweaty palms, and ulcers. Another vicious cycle is predictable.


A Whole Bunch of Symptoms Associated with Stress...

Following is a more specific list of symptoms which have all been proven to be stress-related. Many of these symptoms may be caused by organic illnesses, but they are also symptoms of excessive stress. In the absence of the confirmed diagnosis of an organic malady, consider the possibility that excessive stress may be the cause of these symptoms and see your physician.

Important Information: This article is intended to provide education about stress. If you are concerned about your stress level, or if you have one or more of these symptoms and aren't sure if it is a problem - the first step is to seek the advice of your physician. Once medical concerns are eliminated, or under control, the next step is to seek counseling from a psychotherapist especially knowledgeable about stress.

Simultaneous with these prophylactic measures you should become informed about the nature of stress and stress coping techniques. An excellent source recommended by several nationally recognized experts is Dr. Jerome Murray's book From Uptight to All Right: A 12 Step Program For Stress Prevention. Manor House Publishing.

I want to learn more about From Uptight to All Right.

Copyright © 1992. Jerome Murray, Ph.D. All rights reserved.

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Last modified on Monday, January 27, 2003