Cheers!

This is high on health. Your weekly dose of sometimes harsh truths about health and well-being, always with your best interest in mind.

This week was all about connecting, checking in, and fostering relationships. I've previously emphasized the value of relationships in this newsletter, which I reflect on often. I believe having strong connections with others is one of the core fundamentals of being human and living a fulfilling life.

I visited Munich to meet up with some of my colleagues. During the trip, I had lunch and dinner meetings with people who are important to me (professionally and personally) and whom I hope to assist in any way possible.

Later in the week, I received my evaluation for the previous year, which allowed me to reflect on my relationship with myself and work. It is always a special moment for everyone, but I am glad to report that I will continue to be a valued team member. It is amazing how much effort goes into these evaluations, but I am grateful for the constructive feedback and the opportunity to check my ego.

Last Friday, my kids' school was closed, so my wife took our two older children to visit their grandmother. I stayed behind with our youngest child, Karla, who is four years old. We spent 3.5 days together, which was a great opportunity to (again) put my ego aside and bond with her. We don't usually have that much time alone, so we had to figure out everything together. I'm happy to say that we made a great team.

The bottom line is that in the past few days, I have been reminded of the importance of maintaining strong relationships with oneself and one's surroundings. I have recently witnessed job burnout cases within my circle, which has made me feel a mix of disbelief, anger, and sadness. I often wonder how this could happen, how someone could let it happen, and how those in charge could allow it.

Let’s look into this together in today’s edition!

Take care!

Job Burnout, Work-related Stress, Emotional Exhaustion

Harden the f**k up

The honest questions I asked myself are: am I at risk of job burnout, and why does this happen on my watch?

During my late childhood, and especially throughout my adolescence and early adulthood, I was taught that being tough is essential to achieving success. No one will hand you anything in life, and nobody will care if you feel unfairly treated. If you want to succeed, you must develop a hardened attitude.

I began my wrestling journey at age 5, and by the time I turned 12, I had already established myself as one of the top contenders in my age and weight category in Germany. At 16, I competed against fully grown adults with great success. Wrestling is a sport that doesn't allow for much pleasantries, particularly at that level. This sport played a significant role in shaping my work-life perspective.

You have to be resilient and persistent when facing challenges. And if something seems too difficult, maybe it's not the right path for you. This obviously does not apply to me personally, as I have proved that I can overcome various obstacles. This was my logic. However, our lives have become much more intricate than when I was a competitive athlete or a young professional.

I wanted to share a personal experience that I find a bit embarrassing because it's something that people often discuss behind closed doors. There's a misconception that people who suffer from burnout are not tough enough or that their job is not suited for them. However, I believe this is a superficial view that is far from the truth.

So, I decided to educate myself on this matter, and here's what I've learned.

What are we looking at here?

Imagine waking up feeling angry about your work email inbox, feeling sick about a meeting scheduled for the day, and contemplating staying in bed. If you find yourself in such a situation, you can ask yourself the following questions, as suggested by Mayo Clinic:

If you are experiencing any of these symptoms, you may suffer from job burnout. Let's be honest: Does anyone have a perfect work-life balance all the time? I claim that nobody does. I admit that I experience some of these symptoms from time to time.

According to a study conducted in 2023, 42% of the global workforce has reported experiencing burnout. Another study conducted by the World Economic Forum in 2019 found that 30% of German employees, 37% of Spanish employees, 50% of U.S. employees, and 57% of UK employees have experienced workplace burnout.

Can you believe this? It reads like a report on common cold statistics. Yet, we are looking at how people feel about their work and how it makes them feel about themselves.

Job burnout is a syndrome resulting from chronic work stress. It embodies three primary aspects: exhaustion, cynicism, and a sense of reduced professional efficacy. It has significant implications for individuals and organizations, leading to absenteeism, health problems, and decreased productivity. The concept, deeply rooted in the emotional and physical toll of prolonged work stress, calls for interventions at both personal and organizational levels to mitigate its effects.

Initially coined by psychologist Herbert Freudenberger and later developed by Christine Maslach and colleagues, burnout has expanded from its origins in human services to affect various sectors, emphasizing its universality and the critical need for comprehensive strategies to address it.

The US government's National Institutes of Health lists the condition as "psychological burnout" in its index of the National Library of Medicine. This condition is defined as:

What’s causing it?

The causes of job burnout are commonly attributed to fundamental job conditions. The main job-related factors include:

1. Workload: High workload is a direct link to exhaustion, one of the core components of burnout.

2. Control: Limited autonomy in job roles can increase stress, contributing to burnout.

3. Reward: Lack of acknowledgment or rewards exacerbates feelings of underappreciation.

4. Community: Poor workplace relationships can lead to a lack of colleague support.

5. Fairness: Perceived inequities in the workplace can fuel cynicism.

6. Values: A mismatch between personal and organizational values can diminish job satisfaction.

However, personal characteristics can significantly impact the likelihood of experiencing burnout. Resilient people who employ effective coping strategies are generally better equipped to handle work-related stress, which can help prevent burnout. Conversely, less resilient people are more likely to experience burnout, particularly when fatigued.

Additionally, individuals with an external locus of control (meaning they attribute outcomes to external factors) tend to report higher levels of burnout compared to those with an internal locus of control (who believe their efforts directly impact outcomes).

Finally, traits such as neuroticism (characterized by emotional instability, anxiety, hostility, and a propensity for emotional pain) have a strong association with a higher likelihood of experiencing burnout.

As anticipated, we are facing a complex problem. Putting individuals in such situations is unjust, and expecting them to solve them independently is unjust. At the very least, we should try to prevent them from being in such situations in the first place. However, if that is impossible, we must provide them with all the support they need to cope.

Whenever I experience symptoms related to job burnout, I look deeper at the situation. I reach out to people around me who are familiar with my work and can provide a helpful perspective on the circumstances. It's important for me to talk to people who can understand my situation and those who are removed and can provide a different perspective. We all have unique situations, and it's important to recognize that.

The consequences and interventions

Job burnout is associated with several negative outcomes, including increased absenteeism, higher turnover rates, negative job attitudes, and decreased job performance.

Research has indicated that emotional exhaustion, a significant aspect of burnout, affects the decision to quit a job, lowers job performance, and can cause role conflict. Studies conducted in numerous industries, ranging from education to hospitality, reveal a relationship between burnout, increased workplace stress, and decreased performance. Stress and burnout are influenced by factors such as age, gender, education, and job role.

In addition, burnout can have adverse effects on work-related interpersonal relationships, and it can spread among colleagues. Burnout is also associated with significant mental and physical health problems, such as migraines, cardiovascular issues, and an increased risk of developing diseases like type 2 diabetes. Furthermore, burnout has been linked to severe accidents, physical pain, and even death. Psychological effects of burnout include depression, anxiety, and insomnia, with studies suggesting that burnout may also lead to these mental health problems over time.

The negative effects of job burnout have led to a demand for intervention programs to improve employee well-being and limit organizational losses due to poor work performance and employee turnover. These interventions can be divided into two categories- individual and organizational strategies.

Individual interventions aim to bolster personal resilience to workplace stress by teaching coping techniques, modifying work habits, and promoting self-care. Organizational interventions aim to minimize stressors in the work environment. Studies suggest that combining both interventions is most effective in addressing burnout.

Most of the previous studies on burnout have been focused on individual approaches, even though there is evidence to suggest that organizational factors can have a more significant impact on burnout. This emphasis on individual strategies could be due to the perceived difficulty and expense of making changes at the organizational level. However, the growing recognition of the negative effects of burnout underscores the importance of addressing it through workplace modifications. Successful interventions have included providing employees with greater control, improving work processes, and enhancing job meaning, which has been shown to reduce burnout dimensions such as emotional exhaustion and depersonalization.

In addition, studies have shown that implementing programs to improve workplace civility can lead to a long-lasting decrease in cynicism and exhaustion among employees. This highlights the importance of fostering positive relationships in the workplace. These findings indicate that while implementing organizational interventions may be difficult, they are essential for reducing job burnout and promoting well-being in the workplace.

As someone who was raised in a highly competitive sports environment, I often struggle to strike a balance between self-reliance and seeking assistance. I question what constitutes a healthy attitude toward work and what level of expectations should be deemed realistic.

This is unacceptable.

In preparation for this newsletter edition, I have read about the extensive impacts of job burnout, and it triggers both anger and a deep sense of urgency within me. It is crazy to see how widespread and severe the consequences of burnout are. It affects not just the productivity and job satisfaction of individuals but also leads to profound physical and mental health crises. What is even more alarming is its ripple effect on workplace dynamics and the overall health of an organization. As someone responsible for the well-being of co-workers, it is clear that we cannot stand idly by.

The evidence supporting burnout's negative effects is too overwhelming to ignore. Burnout is contagious and can adversely affect the quality of life and work for everyone it touches. It's more than just about enhancing job performance or reducing turnover; it's about ensuring our collective well-being and guaranteeing the long-term sustainability of our work environment.

We can transform our frustration into a more supportive and understanding workplace by advocating for policies that promote work-life balance, providing resources for stress management, and fostering a culture where employees feel valued and heard. Regular check-ins, mental health days, and open conversations about burnout are just a few ways to achieve this.

It's important to address burnout in the workplace with empathy, action, and persistence. Our colleagues are not machines but human beings who have their own limits. Ignoring this issue is no longer an option. We should create a supportive and healthier work environment for ourselves and others.

Let's channel our frustration toward positive change.

I would love to get your thoughts and comments!

Note: You know me, but the topic was too important for memes and gifs. I hope you all are doing well. Much love. Andre

YouTube Premium

OK, hear me out. Initially, I thought paying for YouTube was pointless since you can access all the content for free. However, I decided to try the premium version for a few specific reasons, and I must say, it has made a huge difference in my viewing experience.

The two standout features for me are that it's ad-free and you can download content to watch offline.

I never realized how much I disliked interruptions by ads until I tried the ad-free version. Another benefit of getting rid of the ads is the time savings. Also, since I travel a lot, I find it very convenient to watch creator-made content offline.

There are a few other features, like background play, but no ads and offline use are my top benefits. I have no intention of going back to the free version. If you enjoy YouTube as much as I do, try it.

I completely agree with the statement about imposter syndrome. It is a powerful reminder that our fear of being judged or exposed as a fraud is often baseless. In reality, most people are too preoccupied with their insecurities and responsibilities to scrutinize us in the way we fear.

Realizing this can be liberating. It highlights that the intense scrutiny we imagine is mostly in our heads, driven by our self-imposed pressures. Acknowledging this can help shift our mindset from self-doubt to self-compassion, as we understand that everyone faces their own battles. This can help reduce the power that imposter syndrome holds over us.

It's an important step towards recognizing our worth without the shadow of imagined judgment and maybe avoiding job burnout.

DISCLAIMER: None of this (such as text, graphics, images, and other materials) is medical or health advice. This newsletter is strictly for informational, educational, and entertaining purposes only. While I’m a medical doctor and a dentist by training, I’m not your doctor. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on high on health! Please be careful and do your research.