A unique form of work-related or occupational stress called ‘job burnout’ is a state of physical or mental fatigue that also includes a sense of diminished accomplishment and a loss of one's self-identity (Mayo clinic, 2021). Regardless of the source, job burnout can have an impact on one’s physical, mental and emotional well-being. However, people tend to pay very little attention to it and often the concept of ‘Job Burnout’ is overlooked. The consequences and symptoms of it could be equally fatal which includes stress, anxiety, depression, lack of concentration, insomnia, and lack of motivation (Mayo clinic, 2021).

Job burnout is not just limited to any particular profession, however, according to a few studies conducted from 2012 to 2018, architects and engineers are shown mainly to seek mental health counselling in comparison to other professionals (Hohenadel, 2018). Architects experience occupational stress due to job overload (92%), long hours (40%), and role uncertainty (68%). In addition, factors that can increase these professionals’ psychosocial stress include multilayer subcontracting (79%), time constraints (60%), frequent worker rotation (63%), and unpredictable work (23%) because of temporary contracts (Saikala & Selvarani, 2015). According to Loosemore & Waters (2004), male professionals experience stress due to risk-taking, disciplinary issues, the consequences of mistakes, redundancy, and career advancement, whereas female professionals experience stress due to opportunities for personal growth, rate of pay, adhering to new ideas, business travel, and the progressive effect of small tasks.

Ayalp and colleagues (2021) ruled out the factors that affect the job burnout among architects at design firms. The researchers gathered 360 surveys at the end of the study. Six factors were listed for job burnout: Problems arising from tenders and contracts (PSTC), organizational incompatibilities and maladaptive behaviors of building audit firms (OIMBAF), lack of coordination among stakeholders (LCS), lack of motivating awards and payment injustice (LMAPI), working condition challenges and lack of management between working team and manager (WCCLM), and incompatible colleagues and troublesome clients (ICTC). For professional architects and architecture students, work-related stress is all too prevalent, but the real question still remains: What steps can be incorporated to avoid job burnout?

Considering the factors for occupational stress, coping strategies can be designed in a way that can be effective in long-term which can further result in efficient human performance. Stress management interventions can either be individual-level or organizational-level (Holman et al., 2018). While organizational-level interventions involve more structural changes to organizational procedures that can target all employees or a specific set of workers, whereas individual-level interventions concentrate on aiding people in developing abilities to manage, cope with, and reduce stress. Some classifications include an additional category called individual-organizational level interventions. Such treatments, like peer support groups, are regarded to be distinct from others in that they put a strong emphasis on altering the dynamic between the person and the organization. Therefore, stress management interventions if incorporated has the potential to enhance teamwork, communication, patient safety, and quality of care (Giga et al., 2018).

Interventions further can be divided into three categories depending on their primary, secondary, or tertiary focus on stress management (Holman et al., 2018). By removing the sources of stress and promoting well-being, primary therapies seek to reduce stress by preventing it from arising. Secondary interventions seek to reduce intensity of the stress or duration after it has already happened and to keep it from rising to critical levels. They comprise methods like mindfulness training, relaxation techniques (RT), cognitive behavioral therapy (CBT), meditation, exercise programs, and other methods including awareness and the improvement of social skills. For those who are already experiencing or suffering from psychological disturbance, tertiary therapies aim to restore and maximize functionality by counselling (Holman et al., 2018).

Ergonomic influence stress ultimately depends on how it manifests and how the body reacts to the same. Since workplace stressors might differ from person to person, a balanced approach of various stress management approaches can be advantageous in the long run. Finding the time to balance work with a lifestyle that promotes well-being is a bit challenging but highly attainable with solid organization and commitment. Following are techniques that the professional architects can try performing to cope up with occupational stress:

Mindfulness Training

Mindfulness is defined as “awareness of one's moment-to-moment experience with compassion, nonjudgmentally and with acceptance” (Keng et al., 2011). Mindfulness interventions include Mindfulness-Based Cognitive Therapy (MBCT), Mindfulness-Based Stress Reduction (MBSR), Dialectical Behavior Therapy (DBT), and Acceptance and Commitment Therapy (ACT). The purpose of MBCT is to address susceptibility mechanisms that have been linked to the maintenance of depressive episodes which was created as a method to stop relapsing in people with depression. It includes mindfulness training and components of cognitive therapy (CT). MBCT is considered the most effective method to manage the stress (Hülsheger et al., 2013). Hülsheger and colleagues (2013) examined a two-week, self-directed mindfulness intervention based on MBCT protocols and conducted the study on workers from various professions. Participants in the mindfulness training condition reported higher levels of daily mindfulness and lower levels of daily emotional exhaustion than those in the control group.

The MBSR program provides intense instruction in mindfulness meditation to assist participants in developing more accepting and non-judgmental approach with their medical and psychological issues. The program is usually an eight to ten week course in which participants gather for training and perform mindfulness meditation for two to two and a half hours each week (Kabat-Zinn, 1990).

DBT depicts the dysfunctional actions of people with bipolar personality disorder as the result of an underlying dysfunction of the emotion regulation system, which includes extreme emotional reactivity and an inability to control emotions. DBT combines components of conventional cognitive therapy with Zen philosophy and practice and emphasize on acceptance and behavior modification techniques in order to assist individuals become more efficient at managing their emotions. In this, individuals are taught mindfulness techniques as a tool to improve their self-acceptance and as part of an exposure approach designed to minimize avoidance of challenging emotions and unpleasant reactions.

The theory behind ACT is that psychological distress is frequently accompanied by efforts to manage or avoid unfavorable thoughts and feelings, which often lead to an increase in the frequency, intensity, or specificity of these internal events, leading to increased distress and an inability to engage in behaviors that would lead to cherished long-term goals. Therefore, the main goal of ACT is to enhance psychological flexibility by conveying knowledge and abilities that make a person more willing to fully engage with their experiences, identify their values, and commit to actions that are consistent with those values. Acceptance, defusion, being in the present moment, values, and committed action are the main therapy processes that are emphasized in ACT.

Relaxation

            The foundation of relaxation techniques is the idea that stress and feelings of relaxation are mutually exclusive (Holman et al., 2018). In other words, an individual cannot be stressed and relaxed at the same time. Therefore, if the level of relaxation rises, the stress level must diminish. One of the many relaxation techniques which aim to reduce the stress called Jacobson’s progressive muscle relaxation (PMR) which includes tensing and then releasing various body segments' muscles in a predefined pattern. Jacobson first proposed PMR in the 1920s, and it has since been shown to be effective in reducing the psychological arousal and symptoms associated with chronic stress. According to Jacobson's research, reducing muscle tension decrease central nervous system activity and induce a relaxed state since muscle tension is always accompanied by a shortening of muscle fibers. Jacobson (1920) also proposed that anxiety may be decreased by learning to eliminate muscle tension because muscle tension is linked to a variety of psychological stressors.

It is crucial to practice PMR for about 15 minutes in a peaceful, comfortable environment free from any interruption. PMR can be performed either seated or lying down. The primary action of PMR involves concentrating on and contracting a particular muscle for 5 to 10 seconds. In order to promote breathing, it can occasionally be beneficial to contract a muscle while inhaling. The muscle first contracts during inhalation and then relaxes during exhalation. Then the muscle stays relaxed for around ten seconds. The same muscle is then again tensed and relaxed in the same manner. The procedure for PMR is as follows (Bracke, 2010):

• For the head and face: lift the eyebrows toward the forehead, tightly shut the eyes, purse the lips, and clench the jaw.
• Then, for the chest and trunk, inhale and hold your breath while simultaneously attempting to bring your shoulder blades together. Finally, pull in your stomach as if you were attempting to touch your backbone.
• Then start by concentrating on your right hand. Put your right hand into a fist and clench your wrist and hand. Maintain the tension (5-7 seconds). Now let go of the tension and allow your hand to relax. Pay attention to the contrast between the tension and the relaxation sensations that are currently present in your hand (5-7 seconds).
• The same procedure is then repeated, this time with a focus on the left hand, and then with instructions to tense different body parts: bring both fists toward shoulders (biceps); stretch out the arms and point them upward at 90 degrees (forearms); shrug shoulder toward ears (neck and shoulders); bend head toward chest as if trying to touch the chest (neck); and arch back away from the chair or floor (back and spine).
• Then, focus on the legs by pressing down on the floor with your flat-footed feet (thigh), lifting your right leg forward and repeating with your left leg (thigh), bending your feet back and upwards (feet and ankles), and finishing by acknowledging and appreciating the nature of the relaxation.

Relaxation and meditation mainly focus on diverting attention from the cause of stress, to make a person more aware of the tension in his or her body and mind, and to help that person let go of some of that tension.

Cognitive Behavioral Therapy (CBT)

CBT, also known as talk therapy, helps people reappraise and reorganize their understanding of stress and stressful experiences, and support the growth of both proactive and reactive responses to stress (Curtiss et al., 2021). In simple terms, CBT is about encouraging to alter the thoughts and behavioral pattern and strategizing ways to cope with stress. Numerous studies have proven that this line of treatment is beneficial in helping university students and employees manage occupational stress or any other type of irrational thoughts (Feldman, 2018; Ugwuanyi et al., 2020).

            Although there are numerous studies conducted on the management of occupational stress, it all comes down on how an individual manages to deal with their stress actively. Additional factors such as engaging in physical activity, having a healthy social life, and maintaining healthy diet routine, can have a significant impact on one’s stress levels. Understanding and implementing the different strategies mentioned in this article during job burnout and occupational stress, would make it easier for architect professionals to cope with ‘job burnout’ and the stress levels efficiently.

REFERENCES

Bracke, P. E. (2010). Progressive muscle relaxation. The Corsini Encyclopedia of Psychology. https://doi.org/10.1002/9780470479216.corpsy0712

Curtiss, J. E., Levine, D. S., Ander, I., & Baker, A. W. (2021). Cognitive-behavioral treatments for anxiety and stress-related disorders. Focus, 19(2), 184-189.

Giga, S. I., Fletcher, I. J., Sgourakis, G., Mulvaney, C. A., & Vrkljan, B. H. (2018). Organisational level interventions for reducing occupational stress in healthcare workers. Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.cd013014

Gumusburun Ayalp, G., Bozhuyuk, N., & Ay, I. (2021). Factors that affect the job burnout among architects at design firms. Proceedings of International Structural Engineering and Construction, 8(1). https://doi.org/10.14455/isec.2021.8(1).cpm-02

Hohenadel, K. (2018, December 19). How architecture builds a profession of stress. Wellcome Collection. Retrieved July 29, 2022, from https://wellcomecollection.org/articles/XBdyexEAAKsb72Tb

Holman, D., Johnson, S., & O'Connor, E. (2018). Stress management interventions: Improving subjective psychological well-being in the workplace. In E. Diener, S. Oishi, & L. Tay (Eds.), Handbook of well-being. DOI: nobascholar.com

Hülsheger, U.R., Alberts, H.J., Feinholdt, A., & Lang, J.W. (2013). Benefits of mindfulness at work: The role of mindfulness in emotion regulation, emotional exhaustion, and job satisfaction. Journal of Applied Psychology, 98, 310-335. doi.org/10.1037/a0031313

Kabat-Zinn, J. Full catastrophe living: How to cope with stress, pain and illness using mindfulness meditation. New York: NY: Bantam Dell; 1990.

Keng, S.-L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006

Loosemore, M. and Waters, T. (2004) 'Gender difference in occupational stress among professionals in the construction industry. Journal of Management in Engineering, 20 (3), 126-132.

Mayo Foundation for Medical Education and Research. (2021, June 5). Know the signs of Job Burnout. Mayo Clinic. Retrieved July 29, 2022, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642.

Saikala, L., & Selvarani, A. (2015). A study on work stress among architects and construction professionals in Indian construction industry. International Journal of Management, 6, 585-93.

Ugwuanyi, C. S., Okeke, C. I., Agboeze, M. U., Igwe, N. J., Eya, N. M., Ejimonye, J. C., ... & Ugwuanyi, C. K. (2020). Impacts of cognitive behavior therapy on occupational stress among science and social science education facilitators in open and distance learning centers and its implications for community development: A randomized trial group. Medicine, 99(41).

About Author:

Komal M Mangle, a physical therapist by profession, currently pursuing her PhD in Education, Health & Behavior Studies in University of North Dakota, USA. Her research interests emphasizes on human movement patterns & biomechanics in sports and microgravity environment (space), rehabilitation, and occupational stress intervention. As much as she is passionate about working, she also enjoys painting, cooking, and exploring new places in her free time. Komal wants to make an impact through her words and work by improving quality of life of her patients and clients.

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