Stage 5: Habitual Burnout (and How To Restore Balance)

infographic illustrating what is habitual burnout and each stage prior to it

We all know that feeling when life becomes an endless cycle of stress, exhaustion, and a losing battle with the snooze button.

But have you ever stopped to wonder why you find yourself in this seemingly never-ending loop? 

These days, getting caught up in a never-ending loop of responsibilities, heavy workloads, and the constant struggle to maintain a work-life balance is easy.

When it gets bad, every day feels like déjà vu: your workload keeps growing, deadlines inch closer, and you're trapped in a never-ending cycle that leaves you feeling utterly drained and exhausted 😫 

As you probably know, prolonged exposure to high-stress levels can, in the long run, harm your physical and mental health. That's when habitual burnout starts knocking at your door. In this article, we'll explore the concept of habitual burnout, uncover its nature and symptoms, and explore ways to overcome it 🚀

What Is Habitual Burnout?

Burnout is a hot topic these days, but most people couldn’t actually tell you the difference between stress, burnout, and its chronic cousin, habitual burnout.

Habitual burnout is not merely a temporary state of physical and mental exhaustion, but a chronic condition that develops over time. Habitual burnout arises when stressors persist over a prolonged period, surpassing normal pressure levels. For this reason, it is crucial to understand that burnout extends way beyond a mere stressful episode, as it detrimentally affects our well-being.

But what triggers habitual burnout?

Imagine this: you're working long hours, constantly juggling deadlines, and feeling overwhelmed by the never-ending to-do list. Your boss keeps dumping tasks onto your plate without warning, leaving you little room to breathe or take a break. On top of that, you find yourself lacking the freedom to make decisions or have a say in your work. It's like being stuck in a rigid system where you have little control over your own path. And to make matters worse, the support network around you feels scarce, both professionally and personally. You feel isolated, without anyone to lean on or share your struggles with.  

According to research, the triggering factors of habitual burnout include a combination of the following: ¹

  • Excessive job demands

  • A lack of control or autonomy

  • Limited social support

You might feel like you're running a marathon with no finish line. And let's not forget the absence of recognition for your hard-earned achievements: it's almost like playing a video game with no power-ups, simply frustrating as hell. It's no surprise that habitual burnout starts creeping into your life when this scenario repeats itself on a loop.

The Five Stages of Burnout 

infographic illustrating all five stages of burnout using gradient maroon and emojis representing each stage of stress

According to recent research, burnout doesn't happen overnight, but it's the ultimate result of five different stages.¹ First, there's the so-called "Honeymoon phase", the typical stage when you start a new job. As you begin, you have a fire in your belly and stars in your eyes. You're motivated, ambitious, and ready to conquer the world. But then, as time goes on, the initial excitement starts to fade away, and a progressive onset of stress starts to take place: frustration creeps in, and you find yourself longing for some stress relief.

In this stage, you experience the first symptoms of stress: the workload becomes overwhelming, and the constant pressure starts taking a toll on your mental and physical well-being. As stress levels rise, you feel like you're always on edge, constantly battling fatigue, and possibly struggling to get regular, good quality sleep. From there, the situation can quickly escalate toward chronic workplace burnout that can make you feel stuck in a loop, unable to find a way out of this burnout maze.

  1. Honeymoon phase

  2. Onset of stress

  3. Chronic stress

  4. Burnout

  5. Habitual burnout

Symptoms of Habitual Burnout

So, how can you detect habitual burnout? I’ll break it down for you. When talking about habitual burnout, it's essential to keep in mind that, as for many conditions, the symptoms may differ from individual to individual. Symptoms of burnout can include mental, behavioral, physical, and emotional signs. The following are some of the most common symptoms:

Physical Symptoms

Emotional Symptoms

Behavioral Symptoms

Can Your Social Environment Encourage Habitual Burnout?

The social environment has a complex relationship with habitual burnout. Social environment refers to the various social structures, norms, values, and relationships surrounding you, including your family, friends, colleagues, and broader cultural context. For example, the culture you are raised in can significantly impact your beliefs, attitudes, and behaviors. Therefore, it may contribute to unhealthy behaviors and a toxic focus on productivity that set the stage for burnout.

Aside from culture, social narratives can also lead to habitual burnout. Suppose society views burnout as a sign of weakness or incompetence. In that case, people may be scared to acknowledge burnout symptoms or seek help for fear of stigmatization or repercussions. 

Last but not least, our behavior is profoundly influenced by our closest relatives' habits. As you know, humans are naturally social creatures. Hence, people tend to mirror and adopt the behaviors of those around them. In other words, you may adopt similar patterns consciously or unconsciously if your friends, family members, or colleagues show high-stress levels, workaholism, and burnout.

The Long-Term Effects of Burning Out (Again and Again…and Again)

So what happens when burnout is left untreated? Here are some long-term effects of habitual burnout:

  • Poor Physical Health: Chronic stress and burnout have been associated with various health issues¹³, such as cardiovascular problems, weakened immune system, and increased risk of developing chronic conditions like diabetes or obesity.

  • Strained Relationships: Habitual burnout can strain personal and professional relationships¹⁴ due to emotional detachment, decreased empathy, and reduced communication.

  • Decline in Work Performance: Persistent burnout often leads to decreased productivity¹⁵, increased absenteeism, and a higher likelihood of making errors at work, which can negatively impact one's career progression.

  • Cognitive Impairment: Burnout can negatively affect cognitive function. Studies¹⁶ have found that burnout is associated with impaired attention, memory problems, reduced decision-making abilities, and decreased cognitive performance 

  • Impaired Relationships: Burnout can strain relationships, both personal and professional. People experiencing burnout may exhibit reduced empathy, emotional detachment, and decreased social support¹⁷. The negative behavioral changes associated with burnout can impact relationships and lead to conflicts and isolation.

How Daily Planning Can Help You Overcome Habitual Burnout and Live in Balance  

Our goal at Simplish has is to create a system that helps you rise above chaos, meet challenges head-on, and build meaning into your daily life - one healthy habit at a time. Daily planning is a tool, not a magic wand. It requires consistency and adaptability. So be ready to embrace the process, experiment with different techniques, and find what works best for you. 

With mindful daily planning, you can overcome habitual burnout, regain control of your everyday life, and create a harmonious balance between work, personal life, and self-care.

Still trying to figure out how to start?

Download our 7-day FREE trial to see if the life-changing power of mindful planning is right for you. When you begin implementing effective daily planning strategies, you can progressively regain control, manage your time wisely, and restore balance to your life. Let's explore how daily planning can help you overcome burnout and live in harmony:

  • Prioritize and Set Realistic Goals: Start your day by identifying your priorities and setting realistic goals. By focusing on your priorities, you can allocate your time and energy more effectively, reducing the risk of feeling overwhelmed and burnt out.

  • Learn to Say No: One common contributor to burnout is taking on too many responsibilities and commitments. Learn to say no when your plate is already full. Respect your boundaries and learn to prioritize your well-being. Protect your time like the precious resource that it is!

  • Build in Rest and Self-Care Routines: Burnout often arises from neglecting self-care. Integrate regular rest periods and self-care activities into your daily plan. Whether taking short breaks throughout the day, practicing mindfulness, disconnecting from mobile devices, or spending quality time with loved ones, make self-care a non-negotiable part of your routine.

  • Establish Boundaries: Boundaries are crucial for maintaining a healthy work-life balance. Set boundaries around your working hours and protect personal time. Avoid checking emails or working during downtime. Communicate your boundaries to colleagues and loved ones, ensuring they respect your need for balance.

  • Source List

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    2.  Langballe, E. M., Innstrand, S. T., Hagtvet, K. A., Falkum, E., & Aasland, O. G. (2009). The relationship between burnout and musculoskeletal pain in seven Norwegian occupational groups. Work-a Journal of Prevention Assessment & Rehabilitation, 32(2), 179–188. https://doi.org/10.3233/wor-2009-0804 

    3. Langballe, E. M., Innstrand, S. T., Hagtvet, K. A., Falkum, E., & Aasland, O. G. (2009). The relationship between burnout and musculoskeletal pain in seven Norwegian occupational groups. Work-a Journal of Prevention Assessment & Rehabilitation, 32(2), 179–188. https://doi.org/10.3233/wor-2009-0804 

    4. Melamed, S., Shirom, A., Toker, S., Berliner, S., & Shapira, I. (2006). Burnout and risk of cardiovascular disease: Evidence, possible causal paths, and promising research directions. Psychological Bulletin, 132(3), 327–353. https://doi.org/10.1037/0033-2909.132.3.327 

    5. Glaser, Ronald, and Janice K. Kiecolt-Glaser. “Stress-Induced Immune Dysfunction: Implications for Health.” Nature Reviews Immunology 5, no. 3 (March 1, 2005): 243–51. https://doi.org/10.1038/nri1571. 

    6.  Wilmar B. Schaufeli and Toon W. Taris, “A Critical Review of the Job Demands-Resources Model: Implications for Improving Work and Health.” A Critical Review of the Job Demands-Resources Model: Implications for Improving Work and Health,  Department of Social and Organizational Psychology, Utrecht Universality, The Netherlands. https://www.wilmarschaufeli.nl/publications/Schaufeli/411.pdf. 

    7. Wright, T. A., & Cropanzano, R. (2000). Psychological well-being and job satisfaction as predictors of job performance. Journal of Occupational Health Psychology, 5(1), 84–94. https://doi.org/10.1037/1076-8998.5.1.84 

    8. Turnipseed, D. L. (1998). Anxiety and Burnout in the Health Care Work Environment. Psychological Reports, 82(2), 627–642. https://doi.org/10.2466/pr0.1998.82.2.627 

    9. Iacovides, A., Fountoulakis, K. N., Moysidou, C., & Ierodiakonou, C. (1999). Burnout in Nursing Staff: Is There a Relationship between Depression and Burnout? The International Journal of Psychiatry in Medicine, 29(4), 421–433. https://doi.org/10.2190/5YHH-4CVF-99M4-MJ28 

    10. Toker S, Biron M. Job burnout and depression: unraveling their temporal relationship and considering the role of physical activity. J Appl Psychol. 2012 May;97(3):699-710. doi: 10.1037/a0026914. Epub 2012 Jan 9. PMID: 22229693. 

    11. Westman M, Etzion D. The impact of vacation and job stress on burnout and absenteeism. Psychol Health. 2001 Sep;16(5):595-606. doi: 10.1080/08870440108405529. PMID: 22804501.

    12. LePine, J. A., LePine, M. A., & Jackson, C. L. (2004). Challenge and Hindrance Stress: Relationships With Exhaustion, Motivation to Learn, and Learning Performance. Journal of Applied Psychology, 89(5), 883–891. https://doi.org/10.1037/0021-9010.89.5.883 

    13. Bianchi, Renzo, Irvin Sam Schonfeld, and Eric Laurent. “Burnout–Depression Overlap: A Review.” Clinical Psychology Review 36 (March 1, 2015): 28–41. https://doi.org/10.1016/j.cpr.2015.01.004.

    14. Bakker, A. B., Demerouti, E., & Euwema, M. C. (2005). Job Resources Buffer the Impact of Job Demands on Burnout. Journal of Occupational Health Psychology, 10(2), 170–180. https://doi.org/10.1037/1076-8998.10.2.170 

    15. Demerouti, E., Bakker, A. B., Nachreiner, F., & Schaufeli, W. B. (2001). The job demands-resources model of burnout. Journal of Applied Psychology, 86(3), 499–512. https://doi.org/10.1037/0021-9010.86.3.499

    16. Koutsimani, Panagiota, Anthony Montgomery, and Katerina Georganta. “The Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis.” Frontiers in Psychology 10 (March 13, 2019). https://doi.org/10.3389/fpsyg.2019.00284. 

    17. Jonathon R. B. Halbesleben & Evangelia Demerouti (2005) The construct validity of an alternative measure of burnout: Investigating the English translation of the Oldenburg Burnout Inventory, Work & Stress, 19:3, 208-220, DOI: 10.1080/02678370500340728 .

Wellbeing, Productivity, PurposeLudovica Picardiburnout, ludovica picardi