Burnout. It’s a familiar term – and one that’s often bandied about when a person is tired. Yet there’s a difference between the two. Both are important signals that rest is needed, but burnout, which is defined by the National Health Service as a state of physical, mental and emotional exhaustion caused by prolonged stress, develops when earlier signs to slow down have either not been recognised or their significance has gone unacknowledged.
Those signs, of course, will vary from person to person. When burned out, some will find themselves becoming more emotional than usual – for example, more irritable, or upset or angry. Others might find they feel less, experiencing a sense of detachment, and losing motivation and enthusiasm for things they’d normally enjoy. There could also be a visible dip in performance, whether that means becoming less effective at work, bringing less vigour to personal relationships or a decline in the level of sporting activity. Burnout undoubtedly has a negative impact on a person’s life, but those experiencing it don’t always realise what’s happening – for the simple reason they’re too tired to notice. Truth is, it’s one of those occasions when it’s vital to have trusted friends or family members who’ll feel able to tap you gently on the shoulder and say ‘time for a break’.
Burnout can come at any time and in any arena – sport, work or family. It doesn’t require a huge or upsetting event for a person to become totally frazzled either. In fact, it’s usually prompted by cumulative stress over a prolonged period. And it can happen to anyone, including those who love their job, their family, their sport. With the latter – and that includes anyone who commits to any training at any level – burnout occurs and presents itself in specific ways. So, it’s important to recognise and address them to ensure long-term wellbeing, success and enjoyment.
Understanding the factors contributing to burnout in sport, including stress points, and implementing preventive measures to alleviate them, helps to foster a more sustainable and fulfilling experience. And, when a knowledge of burnout is placed within a wider strategy that focuses on achieving a healthy balance between physical activity and overall wellbeing, it’s more likely to bring increased joy and a greater sense of fulfilment in your chosen pursuits.
Cause and effect
How to understand and combat burnout in sport
Overtraining
One sport-specific contributor to burnout is excess training. Athletes often feel determined to push their limits, but doing so too quickly or without adequate rest, can lead to fatigue, injuries and a decline in performance. Many people struggle to gauge how to increase their training load when they’re working alone. Slowly building volume or intensity is key to securing physical and mental wellbeing.
A rule of thumb I use is a limit of a 20-per-cent increase from week to week. Sometimes, I’ll build less than this. Only occasionally – and after consulting with my team – will I do more. Everyone is different, and 20 per cent might not be the right number for you, so it’s a good idea to look back on your own experiences and decide what volume increase is sustainable for you. Having a coach, particularly if you’re new to a discipline, can help to give you a balanced training programme. Rest days are essential, and cross-training and periodisation – varying load, sets or repetitions, for example – can help to reduce physical and mental fatigue and, in turn, the likelihood of burnout.
Under-stimulation
When a fitness routine becomes monotonous or overly regimented, it can make the sport or exercise seem mundane and raise doubts as to whether it’s worth the effort. Introducing variety into routine, such as adding some cross-training or changing the types of sessions, is helpful. Using my sport, swimming, as an example, this can be difficult – and, as someone who does nine or 10 sessions a week, I get it! So, I rarely do two steady swims back-to-back, and instead usually alternate aerobic sessions, with one containing some form of intensity. Between and within sessions, I also mix up the length of my reps, the equipment I use and even which strokes I swim. Goal-setting also helps engagement.
Regularly reassessing your own motivations for engaging in sports or fitness activities, and ensuring they align with your values and enjoyment, is also important. There’s nothing wrong with changing an activity or goal if you’ve realised your original path wasn’t for you.
Self-comparison
Casual athletes might find themselves grappling with the pressure of unrealistic expectations, either self-imposed or influenced by comparison with others’ goals or perceived societal standards. This pressure, whether in terms of performance or physical appearance, can lead to burnout as the joy of participation diminishes and a sense of inadequacy and stress creeps in. One suggestion is to keep in mind the dangers of comparison and remember that everyone has their own path, their own goals, their own levels. It’s also valuable to have people who’ll help you to stay grounded.
Support system
Everyone needs people in their corner. If you’re a member of a club, your coach and teammates might be a part of this group. Family and friends are also important. Without a support system, it’s easy to feel isolated, and there’s no one to remind you to take a break. Connecting with like-minded individuals or groups, either in person or over social media, is one way to create a sense of community and mutual support if you don’t have it in your immediate environment.
Sharing how you feel with your supporters, particularly when you’re feeling low, might sound corny, but it’s one of the most effective ways to get through a rough patch. If this option isn’t available or doesn’t feel comfortable, it might be useful to talk to a health professional.
Results-focused mindset
When the sole focus becomes winning and specific outcomes, it’s easy to lose sight of the joy and passion that initially drew you to your sport or training. Reminding yourself of your love for the sport and how it’s helped you grow is one way of maintaining perspective. For example, even when I might have an overarching goal to qualify for an event or championship, my day-to-day targets are technique-, tactical- or heart-rate-based – things I can control and mostly achieve.
Sweet spot
Goals that are both achievable and enjoyable are vital for a sustainable relationship with sport. As well as setting solely results-focused goals, establishing overly difficult targets risks burnout as it creates a fear of failure, and, in turn, adds stress. There’s nothing wrong with ambitious goals, but if you feel your goal is never getting closer, then setting more achievable, intermediate goals for every day and week is useful. These will provide little hits of dopamine that maintain motivation. If it’s hard to establish what’s realistic, try talking to a coach or others who have more training in the area. The sweet spot is a goal that’s achievable but will push you sufficiently enough that you feel proud of yourself when you reach it.
Recovery
Both masters and non-professionals often underestimate the importance of recovery. The latter often try to squeeze workouts into an already hectic schedule of family, work and social commitments. All athletes, however, regardless of their level of participation, need time for recovery and rest. Physical movement is beneficial for body and mind, but it’s important to listen and take stock if tiredness is ever-present.
Amber is an international swimmer who has represented Great Britain in the pool and open water. Follow her on Instagram @amber.keegan
If you suspect you’re struggling with burnout, then seeking help sooner rather than later is crucial. Talk to someone you trust or, if that feels difficult, discuss the situation with your GP or another qualified health professional.