Emotional Burnout Recovery: Understanding Burnout and How to Beat It

Jul 28

#53

Tell me if this sounds like you

You pursued your career because you dug the excitement and challenge of forensic science and wanted to impact others’ lives. But now the job feels less like a dream come true and more like your worst nightmare.

You work long shifts, and you’re often on-call during weekends or holidays.
You see the worst that human beings have to offer on a daily basis.
You’re starting to wonder if it’s all worth it.

If you work in law enforcement, a forensic lab, or the coroners/medical examiners office, you might be familiar with the feeling of emotional burnout. Yet there are few – if any – resources available to help you prevent or treat this issue.

I’m glad you’re here. You are not alone.

Your journey to reclaim your passion for your work starts here.

My name is Katharine Pope. I’ve worked as a crime scene specialist, forensic anthropologist, and medicolegal death investigator. I know as well as anyone that public service is a draining and unforgiving profession.

That’s why I created my Burnout Protocol, a resource I wish I had when I was struggling with emotional burnout.

Is Emotional Burnout Real?

Yes. Yes. YES.

Okay, now that we covered that, let me elaborate.

In 2021, the American Psychological Association (APA) surveyed around 1500 working professionals to determine how many of them struggled with emotional burnout.

3 out of every 5 participants reported negative impacts of work-related stress.[1]

Y’all, that’s more than half.

So if you feel isolated or alone in your fight against emotional burnout, please remember that you’re not the only one.

This study revealed that teachers and healthcare workers have higher rates of emotional burnout than those in other professions.[1]

(In other words, caretakers and public servants are at a much higher risk for emotional burnout.)

But what is emotional burnout, anyway?

This chronic state is defined as physical, emotional, and mental exhaustion that leads to lowered motivation, performance, and attitude toward yourself and others.

Individuals working in trauma and witnessing its effects are especially susceptible to emotional burnout.

But when you’re working in death investigation, handling trauma-stricken individuals just comes with the territory.

Emotional Burnout Symptoms

Emotional burnout can affect you physically and emotionally, and it can even diminish your performance in the field.

You may experience the following physical symptoms:[3]

Fatigue: often accompanied by muscle weakness, slow reflexes, and blurred vision.

Headaches: often accompanied by dizziness, irritability, and poor concentration. Everyone has headaches, but yours may very well be caused by the stress you endure at work.

Loss of appetite: often accompanied by nausea and under-eating.

Someone experiencing burnout may notice the following emotional symptoms:[3]

Anxiety: You feel apprehensive, tense, and constantly wondering when disaster could strike.

Apathy: You feel detached from your emotions, experiences, and the people around you.

Lack of motivation: You don’t have a desire to complete tasks or pursue your work.

Nervousness/tearfulness: You feel vulnerable and that you might break down in tears at any moment.

As you fight through this barrage of challenges, your job performance is likely diminishing.[3] You might find it difficult to meet your deadlines and call out from your shifts more often than usual. Maybe it’s just challenging to be productive and accomplish simple tasks in a reasonable time frame.

One of the biggest warning signs of emotional burnout is an attitude of cynicism toward your work. You feel that nothing you do matters and doubt the value of your work.

This doesn’t make you a terrible person. Nor does it make you a bad investigator.

You just need to shift your focus and define some goals to improve your quality of work and your quality of life.

Here are a few ways to prevent emotional burnout from creeping into your mental peace. If you’re currently experiencing symptoms, don’t worry - I’ll tell you about recovery next.

5 Ways of Preventing Burnout

If you work in law enforcement or crime scene investigation, preventing emotional burnout is a fantastic goal to have.

Knowing how to build a solid foundation for your mental health helps protect your productivity and safeguard your future in this field.

Develop an ability to self-reflect and seek areas of improvement.[4] This gives you safety to acknowledge your needs and create realistic expectations for yourself.
Reduce unnecessary items in your schedule.[4] You’re already at the beck and call of your office, and there’s no rhyme or reason to your workload. Reduce distractions or obligations that don’t fulfill you or those in your life. If an event isn’t contributing positively to your mindset or relationships, do you need to go?
Exercise regularly.[4] I’m sure you hear this a lot, and you might be inclined to roll your eyes and keep scrolling for another answer. But hear me out first. Exercising causes your body to release endorphins, which are known as “feel-good” neurotransmitters. They improve your mood, act as a pain reliever, and even reduce stress. An exercise bonus: staying active boosts your self-esteem and confidence.
Pick an enjoyable activity you can pursue every day.[4] It doesn’t have to be anything major like teaching yourself to paint or taking up pottery. It could be as simple as meeting a friend for coffee or listening to music. As long as you make time for your interests, you’re on the right track.
Meet regularly with a mentor to discuss the challenges you’re facing.[5] Admitting that you’re struggling can be a hard pill to swallow - especially to someone you look up to. But that’s the whole point of mentor relationships. Your mentor gets to use their wisdom and experience to help you avoid the same downfalls and obstacles that they had to face.

If you’re new to the job or just haven’t found a trusted mentor yet, that’s okay!

Emotional Burnout Recovery

As you read this article, it might be resonating with you. Reading about emotional burnout is like looking in a mirror. You’re feeling exhausted, and you just want to get through the day.

No matter where you are on your emotional burnout journey, I’m glad you’re here. I’m proud of you for seeking help and tools to improve your mindset.

Emotional burnout recovery is not an easy process. However, there are a few ways to get started:

Prioritize Sleep: Without sufficient sleep, you’re not going to be of much use to anyone. Your fatigue will only worsen if you’re not getting in your 8 hours.

Move Your Body: As I mentioned before, exercise releases happiness hormones and decreases those stressful feelings.

Eat Well: Focus on balancing your diet and avoid the vending machine in the corner of the office. Your body needs fuel for all the brainpower you’re using, not to mention the physical labor that comes with this line of work.

Talk to Someone: If not a mentor, consider reaching out to a trusted friend. You don’t even have to talk about case details; just share what you’re feeling in the moment and be honest about the struggles you’re facing. Knowing you have someone in your corner supporting you is a powerful boost.

These steps are a great start, but what if you need a little extra TLC?

When I was struggling with emotional burnout, I was desperate for a resource to guide me back to a healthier mindset. I never found any.

That’s why I’ve poured my energy into creating The Burnout Protocol.

I designed my course to help you reconnect with your friends, family, and most importantly, yourself.

I want to help you regain control and build your dream life. This resource is a toolbox that will see you through a long-lasting career as an investigator.

When you sign up for The Burnout Protocol, you’ll gain access to coaching calls with a Forensics Found mentor. Your mentor guides you through the challenges and supports you on your return to a positive mindset.

The Burnout Protocol is a game-changer that I always dreamed of when I needed help. If you want to reclaim your passion for your work, this resource is for you.

You’re a valuable resource for the families you serve.

But your service shouldn’t pull you apart at the seams.

Invest in your mental wellness, and be proud that you’re putting yourself first.

You’re worth it.

As always, I’ve got your six.

Kat

Katharine Pope, MA, D-ABMDI

Forensics Found

www.forensicsfound.com

www.forensicsfound.thinkific.com

References:

[1] APA: Emotional Burnout and Stress are Everywhere