The fast-paced, high-pressure culture of work in cities like Chicago can take a toll on mental and physical health, leading to burnout and other negative consequences. However, there are strategies for managing these pressures and promoting wellness.

The Culture of Work in Chicago

The culture of work in major cities is often characterized by high levels of competition, long hours, and a focus on productivity and achievement. In cities like Chicago, where industries such as finance, law, and technology are dominant, the pressure to succeed can be overwhelming. Workers are expected to work long hours, take on high levels of responsibility, and continually demonstrate their value to their employers. This pressure to succeed can lead to burnout, which can have serious consequences for mental and physical health.

Statistics and real-world examples of burnout in the workplace are numerous. According to a 2020 survey by Gallup, 76% of employees experience burnout on the job at least sometimes. A separate study by the American Institute of Stress found that work-related stress costs U.S. businesses $300 billion annually. Burnout is particularly prevalent in high-stress industries such as healthcare, where up to 50% of nurses experience burnout. Burnout is also a significant issue for teachers, with up to 41% experiencing high levels of burnout. The consequences of workplace burnout are significant, including decreased job satisfaction, increased absenteeism, and reduced productivity.

But, what is burnout?

Burnout is a state of physical and emotional exhaustion caused by chronic stress. It is characterized by feelings of detachment, cynicism, and a reduced sense of personal accomplishment. Burnout is often the result of prolonged exposure to stressors in the workplace, such as excessive workload, limited control, lack of support, and poor working conditions. Burnout can also be caused by personal factors such as perfectionism, low self-esteem, and poor coping skills.

How might you be affected by burnout?

The physical and emotional symptoms of burnout can vary from person to person, but they often include fatigue, insomnia, headaches, irritability, and a lack of motivation. Other common symptoms of burnout include a reduced ability to concentrate, feelings of hopelessness, and increased use of alcohol or drugs. If left untreated, burnout can have long-term consequences, including an increased risk of developing depression, anxiety, and other mental health problems. Burnout can also have a negative impact on physical health, including an increased risk of heart disease, diabetes, and other chronic illnesses.

Our body’s response to stress:

Stress is the body’s natural response to a perceived threat or challenge, whether physical or psychological. When we experience stress, our bodies activate the “fight or flight” response, releasing hormones such as adrenaline and cortisol. These hormones cause our heart rate and blood pressure to increase, our breathing to become shallow and rapid, and our muscles to tense up. While this response is helpful in short bursts, chronic stress can have negative effects on the body and mind, including increased inflammation, impaired immune function, and changes in brain structure and function.

Acute stress is a short-term response to a specific event, such as a car accident or a job interview. In contrast, chronic stress is a prolonged response to ongoing stressors, such as a difficult work environment or caring for a sick family member. Chronic stress can lead to a state of physical and emotional exhaustion known as burnout. Chronic stress contributes to burnout by activating the stress response on a regular basis, which can lead to a range of negative outcomes such as anxiety, depression, and cardiovascular disease.

Complete the Stress Cycle!

Completing the stress cycle, as described in “Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski and Amelia Nagoski (2019), involves allowing for the experience of acute stress responses (You’re human after all.), but preventing chronic stress.  By completing the stress cycle, individuals can prevent the accumulation of chronic stress and reduce the risk of burnout and its consequences (physical and emotional exhaustion, detachment, reduced personal accomplishment, etc). 

Completing the stress cycle is an essential step in preventing burnout. Chronic stress can lead to a range of negative outcomes, including physical and emotional exhaustion, detachment, and reduced personal accomplishment.

Consider these strategies:

• Prioritize self-care: Engage in activities that promote relaxation and well-being, such as exercise, meditation, or spending time in nature.
• Set boundaries: Establish clear boundaries between work and personal life, and make time for activities outside of work.
• Build a support network: Seek support from colleagues, friends, and family members, and consider seeking help from a therapist or counselor if necessary.
• Practice self-compassion: Recognize that you are only human and that it is okay to make mistakes. Be kind to yourself and avoid self-criticism.
• Manage workload: Prioritize tasks and delegate responsibilities when possible. Avoid overworking and take breaks when necessary.
• Develop coping strategies: Identify healthy coping mechanisms that work for you, such as journaling, listening to music, or practicing yoga.
• Focus on purpose: Identify your values and goals, and focus on work that aligns with your sense of purpose. This can help to maintain motivation and prevent burnout.
• Engage in individual therapy or career counseling: Career counseling can help you to align your interests and ways of working with careers; while individual therapy can help you build insight into your core beliefs about yourself and the way they impact your experiences.
• Engage in professional coaching: The ways that you engage at work impact your ability to close the stress cycle. But, do you really understand how you work? Professional coaching can provide an unbiased observer of your work, your leadership style, and the impacts on your and your chronic stress levels.

Workplace burnout is prevalent, especially in a place like Chicago, and might be why you feel exhausted, anxious, depressed, or detached from others.  In addition strategies here, consider checking out “The Mindful Path to Self-Compassion” by Christopher Germer, “The Happiness Advantage” by Shawn Achor, and the “Ten Percent Happier” podcast. Our career counselors are experts in stress and its management.  Consider engaging with an individual therapist or professional coach to learn more about yourself and the ways that you can free yourself from the traps of Chicago’s work culture, modern day pressures, and the ways that you impact your own experience. Contact us to get started today!

This blog is made for informational and educational purposes only. It is not medical advice.
The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed health care provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.