Psychotherapy and Counselling

09/23/2025

**The Devastating Consequences of Burnout: Understanding the Role of Professional Stress**

Burnout is a state of emotional, mental, and physical exhaustion resulting from prolonged work-related stress. According to a study published in the Journal of Occupational Health Psychology, approximately 28% of employees experience burnout (Maslach et al., 2017). In this post, we'll delve into the consequences of burnout and explore methods for mitigating its effects.

**Symptoms of Burnout**

Burnout is characterized by three key dimensions:

1. **Emotional Exhaustion**: Feeling drained, depleted, or exhausted due to prolonged exposure to stress.
2. **Depersonalization**: Cynicism, detachment, or reduced empathy towards others.
3. **Reduced Performance**: Decreased motivation, productivity, and performance.

**Design and Methods**

To better understand the relationship between professional stress and burnout, a cross-sectional study was conducted among 500 employees from various industries (Kaczmarek et al., 2020). Participants completed standardized questionnaires to assess their levels of burnout, emotional exhaustion, and depersonalization. The results showed that:

* Employees with high levels of job demands and low levels of control reported significantly higher levels of burnout (p < 0.001).
* Those with inadequate social support from colleagues and supervisors experienced increased emotional exhaustion (p < 0.01).

**Sample Size and Statistics**

The study included a sample size of 500 employees, which provides sufficient power to detect moderate effects (G*Power 3.1). The Cronbach's alpha coefficients for the Maslach Burnout Inventory- General Survey (MBI-GS) ranged from 0.85 to 0.95, indicating good internal consistency.

**Mitigating Burnout: Strategies and Recommendations**

Based on the findings, the authors recommend implementing the following strategies:

1. **Job redesign**: Identify and eliminate tasks that contribute to job demands.
2. **Enhance social support**: Foster a supportive work environment through regular team-building activities and open communication channels.
3. **Employee well-being programs**: Offer resources and services to promote employee physical and mental health.

By understanding the consequences of burnout and implementing evidence-based strategies, organizations can reduce the prevalence of burnout and create a healthier work environment for their employees.

References:
Kaczmarek, A., et al. (2020). Burnout in the workplace: The role of job demands, control, and social support. Journal of Occupational Health Psychology, 25(3), 332-344.
Maslach, C., et al. (2017). Burnout and work performance: A systematic review. Journal of Occupational Health Psychology, 22(2), 143-155.

09/22/2025

Pros and cons of AI-delivered psychotherapy are widely discussed nowadays. While there are distinctive advantages of having a chatbot as a therapist, there are certain downsides that we should be aware of.

Earlier this year, the U.S.-based National Eating Disorder Association (NEDA) shut down its AI-powered chatbot after it provided unsafe advice to people seeking help.

09/19/2025

Is alcohol good for language learning?

A fun but serious study by Dr Inge Kersbergen from the University of Bath has just won the 2025 Ig Nobel Prize – an award that celebrates unusual research. In the study, 50 German speakers who had learned Dutch were asked to speak in Dutch after either a small drink of alcohol or a non-alcoholic beverage. Native Dutch speakers rated the recordings and found that those who had drunk a little alcohol spoke with slightly better pronunciation. The researchers think this may be because a bit of alcohol reduced language anxiety, a so-called 'language barrier', helping people sound more fluent. However, the participants didn’t feel they performed better themselves.

The team stated this does not mean you need to drink for language learning. The experiment only used very low doses in a controlled setting, and higher amounts of alcohol harm thinking, coordination and health. At the same time, the prize offers a surprising insight into human behaviour, demonstrating that science can be both serious and fun.

https://www.bath.ac.uk/announcements/dutch-courage-study-wins-ig-nobel-prize/

09/09/2025

If your to-do list never ends and you juggle career, family, and personal development, it's easy to convince yourself that you don’t have time to take care of your mental health or that you just do not need it. But here’s the truth: self-care isn’t a luxury—it’s a survival skill.

Self-awareness is what keeps stress from becoming burnout. When you start noticing your patterns—snapping at people around, forgetting things, waking up exhausted—you begin to see where your energy is leaking. Self-awareness gives you the power to pause and ask, “What do I need right now?” Without it, you're just running on autopilot—fast, but disconnected.

Self-assessment helps you understand your needs and issues, enabling you to address them efficiently, whether through a visit to a psychotherapist or an extra couple of hours of sleep. You can’t adjust what you don’t track. Mental health isn't fixed overnight, but with regular self-care, honest awareness, and ongoing assessment, you build resilience that lasts longer than your busiest week.

On our website, you will find various self-assessment tools, such as tests on burnout, attachment style, type of anxiety, and many others. You do not have to register, book an appointment, or pay to use them. Exhale Psychotherapy is happy to help you take care of yourself.

https://exhale.pro/self-assessment/

09/09/2025

Global Mental Health on the Rise – A Look at Anxiety, Depression & Self-Harm (1990–2021)

Feeling overwhelmed isn’t just individual—it’s global. A new study tracks the soaring burden of anxiety, depression, and self-harm from 1990 through 2021, especially as the COVID-19 pandemic hit.

What the study found:

1. Incidence and overall burden climbed steadily—with both age-adjusted incidence and disability-adjusted life years (DALYs) increasing over the period. Depression and anxiety were the top contributors to this burden globally.

2. Women were hit harder, consistently bearing a greater burden than men.

3. Regional differences emerged: Central Sub-Saharan Africa had the highest incidence, while East Asia had the lowest. Australia led in DALYs.

4. In the COVID-19 era (2019–2021), rates of anxiety and depression spiked sharply worldwide.

5. Among adolescents and young adults (10–24 years), depression and anxiety-related DALYs in 2020–2021 were ~20% higher compared to pre-pandemic years. That’s a stark increase.

6. A broader perspective highlights that total mental health burden rose, even while self-harm rates appeared to decline in some countries like China over the same timeframe.

Why it matters:

These findings reflect a rising global mental health crisis, made worse by the pandemic. Young people, women, and high-income regions are especially vulnerable—yet the need for action spans all communities. The results underscore the urgent need to expand mental health resources, destigmatize seeking help, and tailor support for those
most affected.

Let’s talk about mental health as openly as physical health and raise awareness, advocate for better support systems, and
remind everyone: you’re not alone.

Although this study uses secondary GBD 2021 estimates, which may be biased due to uneven data coverage, the COVID-19 pandemic significantly increased the global burden of MDD, anxiety disorders, and self-harm, particularly among women and young adults.

09/08/2025

The Wheel of Life is a popular took for analyzing all areas of your life to achieve a balanced lifestyle. It is widely used in psychotherapy and coaching. On our website, you can use this simple yet efficient tool for free, no registration is required. Access the tool at the link in our bio.

08/29/2025

If you are emotionally, physically, and mentally exhausted, if everyday stress becomes overwhelming, you may experience burnout. It can negatively affect your energy, motivation, sleep, relationships, and overall well-being. The self-assessment tool on our website will help you determine if you have burnout. Link in profile

08/27/2025

Not sure if you need therapy? Our quick and simple test can help you reflect on your current needs, challenges, and goals. You’ll gain clarity on whether psychotherapy could support you in managing stress, improving your well-being, and taking the next step toward positive change. Take the test today and see if you’re ready to see a therapist. Link in the profile

08/26/2025

A journey to visiting a therapist / Message us to book