Understanding Burnout: Freudenberger and North's 12 Stages of Burnout

Burnout is a significant issue affecting millions daily. Psychologists Herbert Freudenberger and Gail North created a framework known as the "12 stages of burnout." These stages really helped me understand how my burnout evolved over time. Although it's easier to see things clearly in retrospect, understanding and identifying these stages can enable you to take proactive steps to prevent burnout from escalating.

Stage 1: The need to prove yourself

Stage 1 starts with a desire to achieve. You overflow with ambition and seemingly endless energy. You love what you do and want to show the world you can accomplish anything. However, over time, this need to prove yourself and validate your own capabilities can start to manifest as overcommitment.

Stage 2: Working harder

As commitment levels increase, so does the pressure. However, instead of trying to reduce tasks or delegate to others, you double down and push yourself to work harder. This might mean working even longer hours or taking on additional responsibilities.

Stage 3: Neglecting your own needs

During this stage, you may start to skip important self care routines, for example exercise classes, taking breaks and eating properly. You may resort to unhealthy coping mechanisms to ease stress, such as over-reliance on caffeine, alcohol or even distancing yourself from family and friends.

Stage 4: Displacement of conflict

As stress builds, you may start to experience a range of negative emotions as a result of your workload and environment, such as frustration, anger and resentment. However, rather than taking responsibility for your own wellbeing and taking action to address the route cause, you blame external factors for how you are feeling. For example, you may blame work colleagues for not pulling their weight or a particular challenge on an individual project.

Stage 5: Revision of Values

Cynicism begins to surface as exhaustion becomes more noticeable. You may feel emotionally drained, leading to a detachment from work and relationships. You may begin to question your values and beliefs and start to feel like your work is no longer aligned to your core values. At this stage you can either find a way to make your work align better or alternatively, you might start trying to revise your core values to align with your situation.

Stage 6: Denial

During stage 6 you start to experience a sense of denial about the extent of your burnout and the impact it is having on yourself and your friends and loved ones. You may try to dismiss your symptoms as unimportant and refuse to acknowledge there is anything wrong when questioned about it.

Stage 7: Withdrawal

Here, you may begin to isolate yourself from friends and family. You may feel overwhelmed by the demands of your work and personal life and struggle to find the energy for social occasions. You may even start to feel irritated or resent social interaction as it eats into your precious little time.

Stage 8: Obvious Behaviour Change

During this stage, you may begin to display noticeable behaviour changes including mood swings, irritability and a lack of patience. You may struggle to manage your emotions and might uncharacteristically lash out at family, friends and colleagues.

Stage 9: Depersonalisation

Stage 9 involves increased cynicism combined with detachment towards others. You may start to view your clients, work colleagues or friends and family as obstacles rather than human beings which may lead to a lack of empathy and compassion.

Stage 10: Inner Emptiness

You may experience a sense of emotional numbness or emptiness as part of Stage 10. You may feel there is no meaning in your work or activities and may struggle to find joy in things you once loved. You may also feel hopelessness or a sense of despair.

Stage 11: Depression

At this critical stage, feelings of hopelessness and sadness can become overwhelming to the point where it impacts on your ability to function in your everyday life. You may begin to question your worth.

Stage 12: Burnout Syndrome

This stage can result in severe breakdowns, making it almost impossible to carry out daily tasks. You may isolate completely, losing interest in basic routines like getting out of bed or eating. You may experience a range of physical and psychological symptoms including chronic fatigue, sleep problems and depression. This stage is likely to result in the need for medical intervention.

Awareness and Action: Your Path to Recovery

Understanding these stages empowers you to identify your experiences with burnout and take timely action. Experiencing all 12 of these stages is not inevitable and you can use this knowledge to stop burnout in its tracks. By creating an environment of balance, self-care, and support, you can work towards recovery and a more balanced life.