Why Therapy for Burnout is More Important Than Ever

Burnout is affecting Canadian workers at an increasingly alarming rates. The pandemic has played a significant role in exacerbating stress levels, making therapy for burnout more critical than ever before. It's not just adults feeling the heat—teens and young adults are also showing increased signs of burnout, often linked to the pressure of school, decreased social connection, and unrealistic expectations perpetuated by social media use.

In this post, we'll explore the rise of burnout among Canadian workers and younger generations, examine the connection between social connection, diet, exercise, and burnout, as well as explain how therapy can offer the support necessary to recover.

The Rise of Burnout in Canadian Workers

The Canadian workforce has seen a steady increase in burnout since the pandemic. A 2021 report by Morneau Shepell revealed that over 34% of Canadian workers reported feeling symptoms of burnout, such as emotional exhaustion and decreased work performance. This number has only grown as companies push for higher productivity in a changing work landscape.

The pandemic blurred the lines between personal and professional life for many people, especially those working from home. The constant availability, combined with financial insecurity, heightened stress, and isolation, made it difficult for workers to disconnect. Burnout became the result of trying to juggle it all, with more Canadians finding it hard to maintain work-life balance.

Burnout Among Teens and Young Adults

While burnout was initially associated with professionals in demanding careers, teens and young adults are now showing similar symptoms. Factors contributing to burnout in younger generations include:

• Lack of coping mechanisms: Many teens and young adults lack healthy coping strategies for dealing with stress, making them more susceptible to burnout. For many teens, they have learned to cope with negative emotions or stressors by turning to the distraction of technology or social media to self-soothe. This is problematic as it has blocked them from developing other coping skills.

• Academic pressure: Many students feel the weight of academic success and the need to perform at high levels to secure their future. The competitive atmosphere, combined with standardized testing and constant comparison, adds immense pressure.

• Social media stress: Teens and young adults often struggle with the pressures of portraying a perfect life online, which can lead to feelings of inadequacy and exhaustion. According to CAMH (Centre for Addiction and Mental Health), 1 in 5 teens in Ontario experienced heightened stress and anxiety linked to social media usage in 2022.

How Therapy Can Help Manage Burnout

Therapy offers a space to process emotions, identify the causes of burnout, and develop strategies to manage stress more effectively. Here’s how therapy helps:

1. Understanding Triggers: Therapy helps identify the root causes of burnout, whether it's work overload, lack of support, or unrealistic expectations. This self-awareness is the first step toward recovery.

2. Setting Boundaries: Burnout often occurs when individuals fail to set boundaries between work and personal life. Therapists work with clients to develop healthy boundaries that help protect their mental well-being.

3. Developing Coping Strategies: Through evidence-based approaches like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), therapists help individuals learn new coping mechanisms that prevent burnout from worsening.

4. Preventing Relapse: Therapy isn’t just about recovery; it’s also about prevention. By developing a healthier mindset and lifestyle, therapy ensures that burnout doesn’t reoccur in the future.

A Holistic Approach

Social Connection and Burnout

Social connection is crucial for mitigating burnout, as it fosters emotional support and enhances resilience in challenging environments. Recent research has shown that strong social connections can buffer against the adverse effects of workplace stress, significantly reducing burnout symptoms (Cohen & Wills, 2022). Engaging in meaningful social interactions helps individuals feel supported and understood, which can alleviate feelings of isolation that often accompany burnout (Zhou et al., 2022). Moreover, collaborative social activities can create a sense of belonging and shared purpose, promoting engagement and motivation in both personal and professional settings (Bakker et al., 2023). In essence, prioritizing social connections not only enhances mental well-being but also acts as a protective factor against burnout, emphasizing the importance of community in maintaining a healthy work-life balance.

Diet and Burnout

While burnout is primarily a mental and emotional issue, there's growing evidence to suggest that diet plays a role in either alleviating or exacerbating its symptoms. Poor dietary choices can make it harder for the body to cope with stress, leading to worsened mental health outcomes. Here are a few connections between diet and burnout:

• Refined sugars and processed foods: These foods can cause spikes and crashes in blood sugar levels, leading to irritability, fatigue, and worsening mental focus. According to a 2020 study published in the Journal of Psychiatry and Neuroscience, diets high in processed foods were linked to a higher risk of depression and anxiety.

• Lack of essential nutrients: When people are burned out, they often neglect proper nutrition, which can worsen their symptoms. Deficiencies in omega-3 fatty acids, magnesium, and vitamin D are linked to increased stress and anxiety levels.

• Stress-eating behaviours: Many people turn to comfort foods high in fat, sugar, and salt during stressful periods, which provides a temporary boost in mood but leads to long-term problems with energy and focus.

Healthy dietary adjustments, like increasing whole foods, lean proteins, and omega-3-rich sources (like fish and nuts), can help the body cope with stress better, supporting both physical and mental well-being during burnout recovery.

Exercise and Burnout

Exercise is a powerful tool for combating burnout, as it promotes physical and mental well-being through various mechanisms. Regular physical activity has been shown to reduce symptoms of stress, anxiety, and depression, which are often contributors to burnout (Craft & Perna, 2004). Exercise stimulates the release of endorphins, the body's natural mood lifters, and can enhance overall emotional resilience (Brosse et al., 2002). Additionally, engaging in physical activity can improve sleep quality, boost energy levels, and foster a sense of accomplishment, all of which counteract feelings of exhaustion and disengagement associated with burnout (Kouvonen et al., 2005). By integrating exercise into their routines, individuals can effectively mitigate burnout and enhance their overall quality of life.

In Closing

Burnout is more than just feeling tired; it’s a state of emotional, mental, and physical exhaustion that can have lasting consequences if not addressed. With the increasing rates of burnout, therapy provides a space to process emotions, regain balance, and develop healthier coping mechanisms. Understanding the role of nutrition, exercise, relationships, as well as how mental health supports can help, aid in taking a holistic view to aiding with burnout.

References

Bakker, A. B., Demerouti, E., & Sanz-Vergel, A. I. (2023). Burnout and work engagement: The JD-R approach. Annual Review of Organizational Psychology and Organizational Behavior, 10, 123-146.

Brosse, A. L., Sheets, P. R., Lett, H. S., & Thomas, M. (2002). Exercise and the treatment of clinical depression in adults: a meta-analysis. Journal of Clinical Psychiatry, 63(5), 424-430.

Cohen, S., & Wills, T. A. (2022). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 148(1), 115-140.

Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary Care Companion to The Journal of Clinical Psychiatry, 6(3), 104-111.

Kouvonen, A., Kivimäki, M., & Cox, T. (2005). The relationship between physical activity and burnout: A study of 4,800 employees. International Journal of Behavioral Medicine, 12(2), 134-140.

Zhou, X., Zhang, X., & Yang, J. (2022). The impact of social support on burnout among healthcare workers: A meta-analysis. International Journal of Environmental Research and Public Health, 19(12), 7306.