What Is The "Burnout Burger?" Understanding Cultural And Organizational Pressure

Mental burnout can occur as a response to many forms of chronic stress. Caregivers, people with multiple jobs, and parents are a few groups that may be at risk of burnout. 

Recent research has found a trend in burnout that may complicate the treatment of this condition. In some cases, individuals are sandwiched between their careers, culture, and personal lives, causing a "burnout burger" that can render self-care ineffective in coping with daily challenges. 

What is the "burnout burger?" 

The "burnout burger" is a metaphor for how mental burnout might occur for individuals affected by systemic pressures like cultural expectations and stereotypes. On top of these identity-based pressures, an individual may also experience pressure to perform at work. Overworking was the cause of more than 700,000 deaths in the US in one year, as people working over 55 or more hours per week had a 35% higher risk of stroke and a 17% higher risk of dying from a heart condition.

Cultural pressure 

The first half of the "burnout burger" refers to cultural pressure, or the messages to which and individual is exposed by their primary social groups and society. Depending on where someone lives, their identities, and the people with whom they spend time, these messages can significantly impact how they choose to live, work, and practice self-care. 

For example, one might hear messages on social media that "working hard" is the only path to success. Although these messages may be spread by people who have been privileged from birth, it can cause individuals in lower classes or those who do not have social privilege to overwork themselves to attempt to conform to a societal standard to succeed. 

Cultural pressure can also occur on a personal level. In close relationships, a desire to please others, care for one's family, or support loved ones can lead to overworking, overextending, and ignoring one's boundaries. In some cases, this effort might be necessary. For example, a single parent might work three jobs to afford daycare and food for their children. In this case, overworking is required to stay alive and ensure their children are safe, have a home in which to live, and remain fed.  

Organizational and career demands

Societal pressure occurs within the workplace as well as within one's culture. Companies often focus on ensuring profit, which may leave employee well-being on the back burner. When employees are frequently asked to work over 40 hours a week, take on additional duties or the duties of others, or work several jobs to cut down production costs, their mental health can be adversely impacted. 

Employees may believe they have no choices outside of adhering to these demands from their employers, as finding another job can compound stress and potentially put them in a place where they cannot afford to pay their bills. Over 60% of Americans were determined to be living paycheck to paycheck in 2023. In addition, one in ten Americans has no savings for emergencies or job loss situations. These factors and the fear of losing one's primary income can lead to burnout.

When burnout is caused by systemic factors and a lack of work-life balance, it may be challenging for individuals to escape the cycle. Those who have control over their schedule and job stability may have more control over self-care and reducing factors that lead to burnout. 

Is self-care enough to reduce burnout? 

Self-care activities like exercise have been extensively studied and proven to improve mental and physical health. However, it may not be sufficient in the case of the "burnout burger." When uncontrollable outside factors impact one's ability to care for one's survival needs, self-care may seem like a Band-Aid for a significant wound—not covering enough ground to offer healing fully.

Although self-care can be an efficient way to control your emotions during an immediate stressor, it may not be enough to allow you to cope long-term. Instead, systemic changes may be necessary, including those that target cultural and professional factors leading to chronic stress, anxiety, and depression. 

Ways to cope with organizational and cultural pressure to succeed 

Below are a few ways to cope with the challenges accompanying the "burnout burger." 

Develop a positive work-life balance

A positive work-life balance might seem impossible if your workplace pressures you to work more than is healthy for you or if it seems you're stuck in your position. However, there are a few ways you may be able to increase the number of positive experiences you have at work and home, including the following: 

• Turn off work communications at the end of your shift, and do not check your email or messages until your next shift begins.
• Use your vacation time and sick days as needed. 
• Clearly communicate your availability and stick to it. 
• Don't offer to cover a shift for someone else when you are stressed. 
• Spend your free time with people you love or partaking in self-care. 
• Don't take on extra projects or chores in your personal life when working on a complex project at work. 
• Be true to your identity at work if it is safe to do so. 
• Look for a workplace that allows you to be safe in your identity if your current one does not. 
• Look for ways to find support in childcare, household chores, and other time-consuming or expensive tasks, such as babysitters, nannies, housekeeping, or other services.

Set boundaries at work 

Setting boundaries at work may not be effective in every situation. However, as an employee, you have some rights. For example, many states require companies to pay individuals overtime for extra work. In addition, your job might not legally be able to ask you to work over 50 hours. Look into the laws in your state and speak to an employment attorney for support if your job is pushing you too hard. 

In addition to not working more than you are legally allowed, consider setting a defined schedule and sticking to it. If your job frequently asks you to work overtime, tell them what days you cannot work and remind them of your schedule. If you are threatened with being fired due to your boundaries, your workplace may be toxic, and it might be healthier to find a new job. Although job searching can be difficult, there may be a few ways to make it work. Consider the following resources: 

• Job fairs 
• Job recruitment centers 
• Online job application boards
• Word of mouth from family and friends
• LinkedIn 
• Vocational rehabilitation services for workers with disabilities 

Unionize

Unions are professional groups that workers can join through a representative offering legal support, advocacy, and fair pay. Some workplaces have unions in place, whereas others may fight to start a union to increase their rights at work. For example, in 2023, Starbucks workers nationwide were fighting for unionization to ask for fair pay, fair hours, and fair treatment by management. 

If your workplace mistreats you, but you don't want to leave, joining a union offers you a chance to receive the fair hours and treatment you deserve without discrimination. Although it is illegal for employers to discriminate against those seeking unionization, some managers may retaliate, so work with other employees to spread the word about your unionization attempt. 

Challenge cultural stereotypes and stigmas

When you see cultural stereotypes and stigmas in your workplace, at home, or in society, consider standing up to them. Even if you are not part of a marginalized group, honestly standing up to unfair treatment can encourage better treatment of people who are. 

If you are a manager at a company or in charge of hiring, consider looking at diverse hires and people with unique names and backgrounds. Fighting back against systems that keep people in the "burnout burger" may reduce the chances of this challenge becoming even more significant for others, even if it isn't for you. When you manage employees, consider their unique identities and cultural needs on top of the company's goals, as happy employees may mean more productivity at work. 

Take a break from what doesn't serve you 

Your life is yours to live, so if you're living it purely for the benefit of others, it might be beneficial to take a step back and consider what you truly value and need. Although leaving your job or cutting off unhealthy relationships may be difficult, taking risks may sometimes lead to a more positive future. If you hate your job, can't stand your partner, and believe your friends are toxic to you, it might be time to start planning to cut them out of your life. 

You don't have to take risks immediately. Some people may start saving money and planning to change their lives one day at a time. If your rent or other bills make it difficult to save, you might start by finding a higher-paying job or side jobs to help you increase your savings. If your rent is too high, consider looking for a cheaper home. If your childcare expenses are high, consider looking for someone to provide childcare that offers lower rates. If you have a significant amount of debt, consider working with a debt consolidation support specialist. 

Over time, you may notice that your savings have increased. Some people may also change their lives dramatically, such as moving countries, exploring a new city, trying van life, or working in a live-in community. There are many ways to change your life, so look for what fulfills you and chase it. List your challenges, devise three solutions for each, and then follow them. Reducing burnout may not be immediate, but there are ways to get started. 

Find positive community 

Humans are social creatures, so finding community can be essential to reducing burnout. Consider looking for ways to better connect with positive people in your community. For example, you might try volunteering, joining a coworking association, or starting a club. If you have coworkers to whom you don't talk often, consider sparking a conversation or forming friendships at work. Connecting with positive people may remind you of the reasons you continue each day. 

Talk to a professional 

Systemic burnout caused by cultural and professional factors can be challenging to cope with, especially if you believe you can't escape it. In these cases, talking to a therapist about your experiences might be beneficial. You're not alone, and a therapist can help you develop a plan to tackle burnout that works for you. 

If your schedule doesn't align with in-person therapy, you can also try online therapy platforms like BetterHelp. An online platform allows you to connect with a therapist from home at a time that works for you. Some therapists may also work outside of standard business hours, offering options for busy professionals. When you sign up, you can specify your goals for therapy and the type of professional with whom you'd like to work. 

Studies also support the effectiveness of online therapy. One study determined that internet-based interventions could be significantly effective in reducing burnout. The study found that web-based therapy reduced the burnout risk by 26.1% compared to the control group, who did not receive treatment.