Stage 1: The Honeymoon Phase (& Burnout Prevention)
Have you ever experienced those first days at work when everything feels effortless, tasks are exciting, and you're practically floating through your to-do list? 🌟 You probably didn't know it, but this stressless period is known in the world of burnout prevention as the honeymoon phase.
Yep, that’s right. That sweet spot where everything clicks and your options feel infinite? It can be the beginning of burnout for those who are more vulnerable to stress.
In this initial phase of burnout, idealism takes center stage. Thanks to your boundless energy and enthusiasm, everything seems possible. Because you like what you do and are good at it, you dive headfirst into tasks and don’t hesitate to take on voluntary projects.
However, there's a catch: the bliss of the honeymoon phase can blind you to very real internal and external limits, potentially setting you up to struggle asking for help when challenges inevitably arise down the road.
But how does the honeymoon phase lead to burnout? Keep reading to find out - and, more importantly, how to build your toolkit for preventing burnout before it sets in.
What Is the Honeymoon Phase of Burnout?
The Honeymoon Phase is the first stage of the burnout cycle. As the name suggests, this phase of burnout is similar to the early days of a romantic relationship. You feel excited about your tasks and responsibilities. When challenges arise, you approach them with flexibility and hold the view that these challenges ultimately help you to focus. Bring it on!
Research shows that the Honeymoon Phase is a critical precursor to the more severe stages of burnout. During this phase, workers often exhibit an excessive dedication to their roles, volunteering for additional tasks and displaying a passion for their work. However, just like in a romantic relationship, this phase doesn't last forever.
Five Stages of Burnout
More workers than ever before will experience burnout at some point in their career. The World Health Organization defines burnout as an occupational phenomenon, meaning that its causes are rooted in workplace culture and policies. Unfortunately, most workers are unaware of the problem until it is too late.
Burnout isn't something that happens suddenly, but rather a journey through distinct stages, often unknown to the people suffering from it. It kicks off with the Honeymoon Phase. As the Onset of Stress develops, physical symptoms like headaches and disrupted sleep appear, leading to Chronic Stress. Eventually, you reach Burnout, a point of emotional exhaustion and ineffectiveness. Finally, there's Habitual Burnout, a prolonged struggle that affects both professional and personal spheres.
Honeymoon phase
Signs of the Honeymoon Phase of Burnout
Think of the Honeymoon Phase in the burnout journey as the calm before the storm. At this point, you're more than just content with your job. You're deeply devoted, accepting more responsibilities almost compulsively to prove your worth. Yet, there's no sign of trouble; your energy levels are soaring, and creativity flows effortlessly. Optimism is your constant companion, and your productivity remains untouched.
At this early stage, there are no alarming emotional, behavioral, or physical symptoms. It's akin to the blissful start of a relationship, filled with sunshine and rainbows. Nevertheless, this phase offers a golden opportunity for awareness and prevention before potential storm clouds gather.
Even though everything seems perfect, this phase is key to preventing burnout. Prepare yourself for the challenges that lie ahead by keeping an eye out for these subtle signs, the seemingly small clues that hint at an approaching storm.
Physical Signs
A bursting energy level: In this initial stage, your energy levels are like a charged-up battery, propelling you through tasks.
Elevated Cortisol Levels: During the Honeymoon Phase, your body experiences a surge in cortisol, the stress hormone. This heightened adrenaline level is a biological response to increased enthusiasm and engagement in your work. However, in large amounts, it can be harmful to your health.
Enhanced Immune System Function: The positive emotional and psychological state associated with the Honeymoon Phase can contribute to the enhanced function of your immune system, offering protective benefits.
Enhanced neurotransmitter activity: Dopamine and serotonin are more active, contributing to your feeling of well-being and higher energy levels.
Positive Physical Well-Being: Your physical wellness reflects your positive attitude, radiating strength and resilience.
Emotional Signs
Positive Energy: Your positive emotional state becomes contagious, uplifting those around you.
Optimistic Outlook: Challenges are viewed as exciting opportunities rather than stress-inducing obstacles.
High Levels of Engagement: You are fully engaged in your work and approach every task enthusiastically.
Sense of Fulfillment: Work brings deep satisfaction, significantly contributing to happiness.
Positive Interactions: You foster a friendly, positive work environment.
Behavioral Signs
Initiative and Proactivity: Taking the lead, you show initiative and proactively tackle tasks and projects.
Volunteering for Extra Work: Additional responsibilities aren't a burden but an opportunity to showcase your dedication.
Enthusiastic Participation: Meetings and discussions are enthusiastically approached, reflecting your commitment.
High Levels of Focus: Distractions take a back seat as you maintain a laser-like focus on your tasks.
Effective Time Management: You effortlessly juggle multiple tasks, demonstrating effective time management skills.
Who Is Most Vulnerable to Developing Burnout?
Recent research, including insights from the British Psychological Society (BPS) and Dr. Adam Drayton, a Birkbeck University lecturer in organizational psychology, has shown that determining who is most susceptible to burnout is a complex issue influenced by various factors.
Scientific studies, including those discussed in the BPS article on burnout and remote working, indicate that individuals who experience a misalignment between their personal values and those promoted in their workplace are more prone to burnout.
Every worker is at risk, whether an executive or an intern, says Mike Drayton, an author, executive coach, and clinical psychologist. Some people, however, are more vulnerable than others. This might be the case if you:
Strive for perfection and are extremely conscientious
Enjoy being alone, especially when you're someone who achieves a lot
Consistently avoid conflict and struggle to make peace when people have different opinions than you
Live 100% for your professional success
Tend to be highly idealistic and hold great expectations
According to Drayton, burnout is a "systemic issue" resulting from chronic workplace stress that is poorly managed rather than a personal weakness.
Workplaces that fail to provide adequate support structures for employees or foster a culture that neglects individual well-being may witness an increased vulnerability to burnout. Understanding these dynamics and incorporating Dr. Drayton's insights is essential for tailoring interventions and support mechanisms to address the unique challenges posed by remote working and mitigate the risk of burnout in specific individuals.
How to Prevent Burnout During the Honeymoon Phase
So what can you actually do to avoid burnout before it even starts?
The answer is yes: you can do a LOT to keep yourself healthy and balanced. It’s called prevention!!
Burnout prevention involves laying the groundwork for a healthy and balanced life to prevent its development. Additionally, it's essential to recognize and challenge common stigmas often associated with burnout's early stages. It is possible to prevent Burnout, at its earliest stage, from snowballing into a full-blown health problem by addressing two essential issues: social stigma and your daily routine.
Challenge Social Stigmas That Perpetuate Burnout
Social stigmas perpetuate burnout by shaping attitudes, behaviors, and expectations that prevent those suffering from getting the help they need. You can think of social stigmas as all of those invisible rules people follow (without really talking about them).
Imagine this: You are part of an intense workplace culture. All of your colleagues and bosses subscribe to a toxic version of productivity: If you take a break (including essential trips to the bathroom), you're seen as less committed.
That unspoken idea is a social stigma. In workplaces and communities, these unwritten rules shape how people act and what they expect from each other.
Several forms of stigma contribute to workplace burnout culture that reinforces unhealthy norms and hinders individual well-being. These include:
Negotiating for Fair Pay: Today, our culture considers discussing salaries taboo or uncomfortable. Because of this, employees may feel undervalued or under-compensated, leading to a heightened sense of financial stress. To compensate, workers might take on additional responsibilities or work longer hours, increasing the risk of burnout.
Taking Breaks and Time Off: In cultures glorifying constant productivity, taking breaks or requesting time off may be stigmatized as a lack of commitment. In this scenario, you might fear judgment or perceive a lack of dedication if you prioritize their mental health and well-being by taking breaks. As a result, you may end up overworked and unwilling to practice self-care, resulting in burnout.
Getting Help for Mental Health Concerns: There's a stigma associated with seeking professional help with mental health concerns that keeps people from acknowledging and talking about their struggles. Workers may hesitate to seek support for stress or mental health issues, leading to isolation and a lack of preventative measures. It's hard to create supportive environments where employees can openly discuss and address mental health challenges because of stigma.
Making Mistakes: A culture that stigmatizes failure or mistakes can create an environment where perfectionism is highly valued. This way, you may feel immense pressure to avoid errors, leading to heightened stress and anxiety. The fear of failure can drive perfectionistic tendencies, contributing to burnout as you strive for unattainable standards.
Build Burnout Prevention Into Your Daily Routine
Incorporating burnout prevention strategies into your daily routine is crucial to building a healthier life. Although minor changes may seem insignificant in the short term, they can significantly impact our well-being. There is no one-size-fits-all solution to burnout prevention. It requires a combination of self-care, meaningful social connections, and mindfulness practices according to your particular reality. It's not just about completing tasks on your to-do list; it's about consciously nurturing your well-being daily.
Morning Mindfulness: Begin your day with a few minutes of mindfulness or meditation to set a positive tone and reduce stress before diving into tasks.
Connect with Others: Schedule regular breaks to connect with friends or colleagues in person or virtually. Social interactions are essential for maintaining a healthy work-life balance.
Physical Activity Breaks: Incorporate short bursts of physical activity throughout the day, whether a quick stretch, a brief walk, or some light exercises. Physical movement boosts energy levels and reduces stress.
Tech Detox Before Bed: Allocate time before bedtime for a tech detox. Avoid screens at least 30 minutes before sleep to promote better sleep quality and enhance overall well-being.
Gratitude Journaling: Dedicate a few minutes daily to jot down things you're grateful for. Focusing on positive aspects cultivates a mindset of gratitude, contributing to mental resilience.
Delegate Tasks: Collaborating with others lightens your load, fostering a sense of shared responsibility and preventing burnout. If you’re unsure how to do it, consider exploring the 7-day free trial for Simplish. Full of organization features, Simplish lets you stay on top of all your tasks and easily communicate with your team, allowing you to invest more time in self-care and meaningful relationships.
Quality Downtime: Prioritize quality downtime by engaging in activities you genuinely enjoy. Whether reading, listening to music, or pursuing a hobby, allowing yourself moments of relaxation is crucial for preventing burnout.