BURNOUT & OVERTRAINING
The Sports Massage Studio
Sport Burnout and Overtraining

Burnout is what happens when you try to avoid being human for too long

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when an athlete feels overwhelmed, emotionally drained, and unable to meet constant demands.
Burnout is a phenomenon difficult to define, measure, diagnose, however there are three broad dimensions of burnout which can be used to help define burnout in sport, namely:
  • Emotional and physical exhaustion
  • A reduced sense of accomplishment
  • Sport/training devaluation.
When physical stress is created by high training loads coupled with inadequate recovery this can be defined as overtraining. Overtraining is often a precursor to burnout.

Sport burnout recovery can take a while. Unfortunately in some cases burnout can result in physical, emotional and social withdrawal from a formerly enjoyable sport or activity. Social withdrawal can be partial or full withdrawal, 

Numerous factors may contribute to burnout. Principally three categories can help make sense of this complex phenomenon.
  • individual characteristics - tendency for anxiety, high level of self-criticism (eg, perfectionism), limited coping skills or resources (eg, inappropriate goals, relaxation), overreacting, sport entrapment (self identity or self esteem limited to sporting success).
  • prolonged overload - excessive training, inadequate recovery, complex life and/or interpersonal stress
  • situational characteristics - parental pressure, demanding coaching behaviours, feeling trapped in a sport, limited control over circumstances, lack of support, organisational/media expectation, living up to earlier success, constant monitoring and evaluation
Stress can occur when an individual feels that the demands of a situation outweigh their perceived resources. When stress is experienced for a prolonged period of time without adequate coping skills or appropriate support network then symptoms of burnout will often occur.

The balance between stress, recovery and overtraining is a fine one. For some, burnout can be a more physical experience, this would be the result of doing too much training with inadequate recovery periods.  


Typical Signs of Burnout and Overtraining 
Athletes who experience burnout may go through a variety of psychological, physiological or hormonal changes including:
  • Levelling off or diminished performance or conditioning, including strength and stamina losses, chronic fatigue
  • Physiological signs such as having a higher resting heart rate and blood pressure
  • Cognitive issues such as difficulty in concentration or diminished appetite for work, forgetfulness
  • Illnesses as a result of suppressed immune system
  • Emotional issues such as disinterest, moodiness, irritability
  • Low self-esteem, increased anxiety and depression as a result of falling short of sport demand

Stress is often relatively short-term, whilst burnout often takes place over a longer period. When burnout begins to occur athletes may be tempted to focus on short-term solutions. Strategies that focus on the symptoms and causes of burnout may ensure a more lasting change.


Prevention and Reduction Strategies for Burnout and Overtraining
Recognising and managing the signs and symptoms leading up to burnout and overtraining can be a subtle process. Every burnout experience is different, and every response needs to fit the individual circumstances.

Reviewing the conditions leading up to burnout needs to be a collaborative responsibility. First steps may be to acknowledge change is required to personal and situational aspects such as:-
  • Environment - pressure, autonomy, trust, values, support
  • Overtraining and underperforming - time off, change of tempo, physiological monitoring
  • Inappropriate goals - scale back expectations, change of focus, readiness, perfectionism, reward 
  • Training monotony - broadening identity, change of regime, experiencing alternatives
Early specialisation can also lead to burnout for a variety of reasons. Exposure to a broad selection of sports can help with making better and enjoyable life choices, improve ability to problem solve, enhance social contacts and skills.

Overcoming the symptoms of burnout can be a nuanced process and often needs a collaborative approach between organisations, coaches and persons close. (parents, partners and friends). 

There is a range of skills and resources available, which may assist in preventing or relieving the impact of burnout. Some of the recognisable tools used by experienced coaches may include:
  • cognitive reframing skills (or restructuring) -
  • self-talk skills -
  • imagery skills (or visualisation) -
  • cost–benefit analysis -
  • breathing and muscular relaxation skills - 
It is often necessary to address the underlying contributing factors. This requires a tailored approach. Reduction strategies focus on a combination of stress management, motivational needs, feeling trapped and perfectionistic tendencies.

Three intervention strategies may help tackle the symptoms of burnout 
  • self-compassion - strategies to help counter anxiety, self criticism, setbacks and develop coping skills.
  • goal setting - skills and process goals rather than outcome goals, degree of goal attainment, 
  • social support - ensure the support network is non-judgmental, authentic, genuine, honest and empathetic.

Consulting a Cognitive Behavioural Therapist, Neuro-Linguistic Programming Therapist or Sports Psychologists is perhaps one the best approaches to help understand and form treatment strategies for burnout.

Don’t Just Bounce Back, Bounce Forward.

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