Posted: August 30, 2005

Sports Psychology: Burnout

By Michelle Cleere, Sports Psychology Consultant

Introduction

The pressure to win and train with intensity has increased dramatically throughout the years, mostly because of the [perceived] rewards physically, mentally and emotionally.1 But one result of these pressures is burnout. One definition of burnout says it is a state of mental, emotional and physical exhaustion brought on by persistent devotion to a goal whose achievement is dramatically opposed to reality.2 Another definition states burnout is an exhaustive psychophysiological response exhibited as a result of frequent, sometimes extreme, and generally ineffective efforts to meet excessive training and competitive demands.1 Both definitions stress extreme wear and tear on the body produced through training demands larger than what a person can cope with physically, mentally and psychologically.

Why talk about burnout? Because fitness and exercise is important towards enhancing the physical, mental, and emotional well being of people and it’s our job as health professionals to train people, not to exhaustion [burnout], but in a healthy, fun, realistic manner that keeps them coming back.

This article is going to explain the causes of burnout, symptoms [what to look for], and some treatments and preventative methods that can be used with your clients.

Causes of burnout

Burnout afflicts people who are overly dedicated, idealistic, and motivated toward high achievement. Individuals most prone to burnout are those who work too hard, too long, too intensely and are extremely dedicated to it.(2)

Three personality characteristics have been identified as increasing an individual’s susceptibility to burnout.

1) Perfectionists are at risk because they tend to set high standards for themselves and others.
2) People who are other-oriented have a strong need to be liked and admired. They tend to be generous with everyone but themselves.
3) People lacking assertive interpersonal skills find it difficult to say no or express anger without feeling guilty.(2)

Other factors in the research indicate the following categories of factors that lead to burnout. Physical concerns: injury, losing, getting beat by other people, etc. Logistical concerns: demands on time, travel, etc. Social or interpersonal concerns: dissatisfaction with personal life, negative family influences, etc. Psychological concerns: unfulfillment, lack of enjoyment, and inappropriate expectations.1

Symptoms of burnout

The following chart is a list of psychological and physiological signs and symptoms of burnout.

Psychological	Physiological
Sleep disturbances	igher resting heart rates
Loss of self-confidence	Higher systolic blood pressure
Drowsiness and apathy Delayed return to normal heart rate
Quarrelsomeness	Elevated basal metabolic rate
Irritability	Elevated body temperature
Emotional and motivational imbalance	Weight loss
Excessive weariness that is prolonged	Impeded respiration
Lack of appetite	Subcostal aching
Fatigue	Bowel disorders
Depression
Anxiety
Anger/hostility
Confusion

(2)

A study of competitive swimmers found, the heavier the training, especially over time, the greater the mood disturbance. Mood disturbances included: increased depression, anger, fatigue and decreased vigor. Conversely, a reduction in their training was associated with improvements in mood.(1)

There are numerous instruments and surveys that measure burnout, but perhaps the best way to analyze burnout is to pay attention, know your client, talk to them about how they are feeling and train them in a realistic manner. There is a huge difference in motivating a client versus pushing them beyond what is realistic for them.

Prevention and treatment

There are numerous easy ways to help a client in the prevention and treatment of burnout. Setting short term goals with incentives for reaching them not only helps prevent burnout, it provides feedback that your clients are on the right course and also enhances motivation. Meeting short term goals provides a feeling of success which enhances self esteem.1 Make yourself available to your clients so they feel comfortable communicating frustrations, anxieties and disappointments, in particular to the workout/training program. Clients need to schedule time outs or relaxation breaks. It’s important to have one or two [maybe more] days completely off from training. One reason the business world provides vacations is so that employees don’t get burned and have time to rejuvenate. Allow your clients to have choices. It’s easy to prescribe a workout, but better to plan it with your client. Try a variety of exercises for each goal of the training regimen and allow the client to choose what they most enjoy; there will be certain activities they won’t like. Assist the client to learn self regulation skills [relaxation, imagery, goal setting and positive self talk]. These skills can help ward off much of the stress that leads to burnout. Keep a positive outlook in your training environment and emphasize FUN! (1&2)

The other side of looking at burnout is to empower your clients with self-awareness skills. Are they balanced in their life? It’s important they have other outside interests, friends and family they spend time with. Are they good at taking care of themselves physically, acknowledging vulnerabilities, humanness, and time constraints? (3 )

Conclusion

When people burnout they feel physically, emotionally and mentally exhausted. Burnout arises from a sense of distress and discontent and a perception of failing to achieve the ideals or goals that a person has established. After repeated efforts to attain these goals and after working as hard as possible without complete success, feelings of failure develop along with negative attitudes towards life, work, other people and oneself. 3 It is your job to help combat this.

You see people at the gym all the time who aren’t there the next week or the week after and might return, but probably not for months if at all. Why? Part of the reason a person doesn’t return to the gym is personal motivation but more important is motivation due to the lack of a proper exercise/training program. A clients training program should not be too simple [it doesn’t challenge the client enough] or too extreme [which eventually leads to burnout]. As health professionals there needs to be a better job of assessing clients not only initially but on a continuing basis. The assessment should include physical, mental and emotional components. Not only do you need a basis of where to begin an exercise/training regime from a physical standpoint but you also need that information from an emotional and mental one in order to observe fluctuations that lead to burnout.

References

1 Weinberg RS, Gould D. Foundations of Sport & Exercise Psychology. Champaign, IL: Human Kinetics Publishers, Inc. 2003.
2 Williams JM. Applied Sports Psychology: Personal Growth to Peak Performance.Moutain View, CA: Mayfield Publishing Company. 1998.
3 Martens R. Coaches Guide to Sport Psychology. Champaign, IL: Human Kinetics Publishers, Inc. 1987.

Michelle is owner of Sports Minded, a Sports Psychology Consulting practice. She works with individuals and groups on performance enhancement. Michelle is an NASM-certified personal trainer and a USAT-certified triathlon coach. E-mail questions and comments to her at SportsMindedMC@aol.co or check out her web site at MentalStrength.com.