burnout & perfectionism; how are they related
what is burnout
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It often results from feeling overwhelmed, emotionally drained, and unable to meet constant demands. Over time, burnout can drain energy and cause exhaustion, reduce productivity and lead to feeling powerless and empty, generally negative towards oneself and their work.
National Alliance of Mental Illness (NAMI) reports that burnout remains a national concern. Per NAMI’s 2024 Workplace Mental Health Poll in January 2024: Half (52%) of employees reported feeling burned out in the past year because of their job, and 37% reported feeling so overwhelmed it made it hard to do their job.
What does Burnout look like?
Physical Symptoms: Fatigue, headaches, stomach or bowel problems, muscle pain or other physical complaints with no known cause
Emotional Symptoms: Feeling detached from work and the people you work with, hopeless, not feeling valued at work, unmotivated and difficulty focusing, doubting your skills or abilities, experiencing little satisfaction from completing job tasks and disappointment from job, irritable.
Behavioral Symptoms: Withdrawing from responsibilities, procrastination, decreased performance, interpersonal challenges with colleagues/manager, changes in sleep, or using substances to cope.
Common Causes of Burnout:
Work-related stress: Heavy workload, long hours, lack of control, or toxic work environments.
Lack of work-life balance: Constantly prioritizing work over personal time.
Unclear expectations: Not knowing what is expected or facing conflicting demands.
Monotony or lack of recognition: Feeling like your work is meaningless or unappreciated.
Personal life stressors: Financial problems, relationship difficulties, or caregiving responsibilities.
what is perfectionism?
Perfectionism is a mindset characterized by setting excessively high standards and being overly critical of oneself. It often leads to chronic stress, procrastination, and low self-worth. While striving for excellence can be a strength, perfectionism—where nothing ever feels "good enough"—can lead to chronic stress, self-criticism, and ultimately burnout.
How Perfectionism Contributes to Burnout:
Unrealistic Standards – Setting impossibly high expectations leads to constant pressure and disappointment.
Fear of Failure – The belief that mistakes are unacceptable creates stress and hesitation.
Overworking – Spending excessive time on tasks, even minor ones, leads to exhaustion.
Difficulty Delegating – A need for control makes it hard to share tasks, increasing workload.
Lack of Satisfaction – Achievements feel hollow because there’s always “something more” to do.
Self-Criticism – Harsh inner dialogue drains emotional energy and motivation.
Signs of Perfectionism-Induced Burnout:
Chronic fatigue and exhaustion
Loss of motivation, even for things you once enjoyed
Feeling like no effort is ever "enough"
Increased anxiety, frustration, or irritability
Difficulty making decisions due to fear of making mistakes
Therapy for burnout & perfectionism: Effective Approaches
1. Cognitive Behavioral Therapy (CBT)
CBT is one of the most effective treatments for both burnout and perfectionism.
For Burnout: Helps identify and reframe negative thought patterns about productivity, work, and worth.
For Perfectionism: Challenges unrealistic standards and fear of failure, teaches self-compassion.
Examples:
Reframing “I must always do things perfectly” to “Doing my best is enough.”
Addressing all-or-nothing thinking (e.g., “If I don’t do this flawlessly, I’m a failure”).
2. Acceptance and Commitment Therapy (ACT)
Focuses on accepting difficult emotions and committing to values-driven actions.
Helps individuals learn to live with imperfection and discomfort.
Encourages mindfulness and self-awareness.