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Ever heard of “quiet” burnout?
It is harder to recognise both in yourself and in others than classic work-related burnout, which has received a lot of attention in recent years.
According to the World Health Organization’s International Classification of Diseases, burnout is an occupational phenomenon “resulting from chronic workplace stress that has not been successfully managed”.
Christina Jochim, deputy national chairwoman of the German Association of Psychotherapists, says burnout is not a mental illness, but a group of symptoms that often occur together and can present “a serious risk for clinical depression”.

It can also adversely affect the cardiovascular system, leading to high blood pressure and other heart-related conditions.
A lack of exercise, which often accompanies burnout, can cause sufferers to become overweight and develop other health problems. Burnout can also cause social and occupational problems, such as losing one’s job or friends.
Sufferers often suppress the symptoms, not wanting to admit that something’s wrong
Psychologist Brigitte Bösenkopf on quiet burnout sufferers
Although both classic and quiet burnout share some symptoms, including physical fatigue, irritability, nervousness, impatience and conflicts, the two differ in important ways.
Classic burnout is often given away by physical symptoms, while quiet burnout symptoms are mainly psychological and progress more slowly.
This makes quiet burnout – a beneath-the-surface variety – especially risky, because sufferers tend to shrug off the symptoms as a passing mood, suppressing them until it is too late. They carry on as before, making it hard for others to pick up on their struggles.
Psychologist Brigitte Bösenkopf says: “Sufferers often suppress the symptoms, not wanting to admit that something’s wrong. They try to maintain the facade of a top-performing person leading a fulfilling life.”
Jochim agrees, noting that many sufferers of quiet burnout put on a happy face despite feeling mentally fatigued.
Acting happy when one is actually not “is a compensatory mechanism in quiet burnout”, she says.

For these reasons, it is important for those at risk to have people around them, including colleagues and family members, who are aware of and can pick up on certain warning signs.
The main causes of quiet burnout are often unrelieved tensions and unresolved conflicts, whether in a person’s private life or at their workplace.
Bösenkopf says that those who have personal values at odds with those of the people around them – on the job, for instance – are at risk.
She explains that, while classic burnout frequently affects workaholics who exceed their limits and ignore the warning signs, quiet burnout affects people “who readily help others and neglect their own needs”. At some point they feel overwhelmed and exploited.
A symptom more frequent in quiet burnout is increased sensitivity to sensory stimulation, Bösenkopf says. Sufferers find noise, bright light and even physical contact unpleasant, and avoid proximity to others.

Another warning sign is lack of sleep, particularly because of sleep-wake disturbances. Sleep is crucial to mental and physical rest and recuperation. Poor sleep can result in irritability and nervousness the following day.
Jochim says uncharacteristic cynicism and sarcasm are other signs of quiet burnout. The same is true of mood swings over trivial matters, and an inability to say no – constantly setting aside one’s own needs and always being at others’ disposal.
Exhaustion is another clear sign of both classic and quiet burnout. Sufferers feel increasingly tired, make more frequent mistakes when performing tasks that used to be easy, and have memory lapses.
A further warning sign is withdrawal from social activities, such as seeking less contact with others because of a lack of energy. Laughing less at work should also be construed as a sign of possible problems, Jochim says.

Bösenkopf says it is important to take the warning signs of burnout – such as sleep deficit, fatigue and frequent mistakes – seriously. Suppressing the problem can make it worse.
Those who suspect they are suffering from quiet burnout should be honest about the problem with themselves as well as with colleagues and others. Clear communication and asking for help are the first steps toward recovery.
She also advises seeking professional guidance, since burnout therapists, coaches and workshops can provide valuable support.
In the early stages of burnout, stress-reduction techniques, talk therapy and attitude adjustment can help a lot. But the longer you wait, the harder it will get, and physical symptoms may appear. Your goal should be to seek help early to avoid long periods of illness.
Like what you read? Follow SCMP Lifestyle on Facebook, Twitter and Instagram. You can also sign up for our eNewsletter here.


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‘Quiet’ burnout can cause depression, heart issues and other problems but often goes undiagnosed. Mental health experts explain its symptoms


‘Quiet’ burnout can cause depression, heart issues and other problems but often goes undiagnosed. Mental health experts explain its symptoms.


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