3 Burnout Prevention Strategies for Type A Personality

Highly driven, goal oriented, and somewhat impatient?

You may be dealing with a type A personality.

Having a type A personality comes with a mixed bag of pros and cons. First off, this person will probably be highly valued for their efficiency and “get it done … perfectly and, preferably, yesterday” attitude.

However, these same characteristics can make them prone to high levels of stress and burnout, causing them to land up on your therapy couch.

In this article, we’ll delve into the nitty-gritty of what it means to be type A and how you can leverage their strengths and mitigate their weaknesses to help clients reduce stress, prevent burnout, and find more balance and wellbeing.

What Is Type A Personality?

Interestingly, type A personality was first identified by two cardiologists, Friedman and Rosenman (1961), who observed that patients with coronary heart disease often shared certain behavioral traits. They proposed that people with type A personality are often characterized by their high levels of ambition, competitiveness, and urgency, and that these characteristics increased their risk of heart disease.

Although these findings face criticism in light of new studies (Samaras & Galanakis, 2022), reference to type A personality is enduring and still warrants exploring in the context of stress and burnout (Shaw & Dimsdale, 2007).

Your clients with type A personalities are likely to be highly driven and goal oriented, and strive for success in various aspects of their lives (Friedman & Rosenman, 2020). They may also exhibit the following traits (Shaw & Dimsdale, 2007):

• A sense of time urgency, needing to accomplish tasks quickly and efficiently
• A higher level of aggression and impatience, especially if they’re faced with delays or obstacles
• A strong desire for control and perfectionism, leading to excessive stress and pressure

While the characteristics attributed to type A personality can contribute to success, these traits may also lead to increases in stress. This may have a negative impact on health and wellbeing (Thoits, 2010). This can be seen when a constant drive to achieve and an inability to relax result in chronic stress associated with various health issues such as heart disease, hypertension, and burnout (Toker et al., 2012).

If your client identifies as having a type A personality, understanding these traits and recognizing the need for balance and stress management are crucial to their wellbeing. Although, you could say this is true for everyone.

Research & Findings on Type A Personality

Beyond the link to heart disease, research on type A personality has also proposed various impacts on other aspects of health and behavior. Let’s look at what researchers have found.

It has been found that people with type A personalities may experience high levels of stress due to their competitive nature, urgency, and perfectionism (Thoits, 2010). This can contribute to mental health issues like anxiety and depression (McEwen et al., 2012).

Studies have further shown that type A personality is also associated with higher levels of the stress hormone cortisol (Sher, 2005), and this can undermine immune function and increase susceptibility to illnesses (McGregor et al., 2016).

Researchers have also explored type A personality within the organizational context. Findings in this context suggest that even though clients with type A personality may be perceived as leaders and do well in high-pressure environments, they may also have a negative impact on workplace dynamics as they struggle with interpersonal relationships and conflict (Perrewè & Spector, 2022).

This suggests that even though type A personalities may be super productive, their presence in the workplace may cause as much harm as good to themselves and their work teams. Recent studies, however, suggest that characteristics such as determination and resilience attributed to type A personality can lead to significant professional achievements and personal growth, and the key is balance (Taormina, 2015).

Positive psychology interventions, such as mindfulness and cognitive-behavioral strategies, have been shown to increase self-awareness and emotion regulation (Garland et al., 2017). This can help your type A clients become more aware of these traits, allowing them to manage their stress and emotional responses, enhancing their overall wellbeing and effectiveness.

Comparing Type A vs. Type B Personalities

Type A and type B personalities represent opposite ends of the behavioral spectrum (Friedman & Rosenman, 2020). Before we get into the differences between these two personality types, it is important to note that it is seldom helpful to compare ourselves to others or to try to pigeonhole ourselves or our clients. Personality typing is a tool to be used with discernment.

In contrast to the picture you may be seeing in your type A clients, type B personalities are characterized as more relaxed, patient, and easygoing (Lateef et al., 2019). They tend to be less competitive, more tolerant of others, and better at managing stress (Samaras & Galanakis, 2022).

This means that people with type B personality tend to approach life with a more laid-back attitude, often finding it easier to create a more balanced life. They are less likely to put themselves under unnecessary pressure, which can contribute to lower levels of stress and better overall health (Friedman & Rosenman, 2020).

Research has also identified a number of additional personality types, such as type D (Smith, 2011) and type T (Self et al., 2007). Type D (for “distressed”) personalities are described by researchers as experiencing “feelings of dysphoria, anxiety, and irritability” (Denollet, 2005, p. 89). Type T personalities are known for their tendency toward thrill seeking or risk taking (Self et al., 2007).

The differences between the types are explained in the following illustration:

Understanding your client’s personality type can help you tailor stress management and lifestyle interventions to suit their individual needs, promoting a healthier and more balanced life.

3 Risk & Protective Factors

Understanding the potential risk and protective factors of your clients with type A personality can help to manage health outcomes, particularly in the context of stress. Risk factors are characteristics or conditions that increase the likelihood of developing health problems (Parazzini et al., 2023), while protective factors can help to mitigate these risks and promote more resilience.

If your client has a type A personality, risk factors to look out for include (Lohse et al., 2017):

• High levels of stress
• Chronic impatience
• Aggressive behavior

These risk factors can lead to elevated cortisol levels, increasing the risk of cardiovascular diseases, hypertension, and mental health issues such as anxiety and depression (Rosenman & Friedman, 1961). A constant drive to achieve and the inability to relax may further exacerbate these risks, leading to potential burnout and reduced overall wellbeing.

Conversely, further findings suggest that only people with type A personality who cannot manage their behavior within adaptive limits will be vulnerable to excessive stress and at risk (Heilbrun & Friedberg, 2010). This means that protective factors can help your client buffer the negative impacts of these risks.

Protective factors to consider include the following:

• Engaging in regular physical activity (Fox, 1999) and practicing mindfulness and yoga (Pascoe et al., 2017) can significantly reduce stress levels.
• Social support from family and friends can also serve as a protective factor (Løseth et al., 2022). Meaningful relationships that provide emotional support and reduce feelings of isolation may help to mitigate the negative impact of risk factors.
• Consciously creating more balance by developing time management skills and setting more realistic goals could help maintain a healthier work–life balance.

Recognizing and addressing risk factors and consciously implementing protective factors is essential for protecting the health and wellbeing of your client with type A personality. By implementing effective strategies to manage stress and build resilience, your clients can mitigate the adverse effects associated with type A personality traits and lead healthier, more balanced lives.

Strengths & Weaknesses of Type A Personality

Each of us exhibits a distinctive set of strengths and weaknesses that shape our experiences, and there are several character traits of type A personality that can be seen as strengths.

Understanding these strengths and weaknesses can help your client capitalize on the strengths while mitigating the weaknesses.

Strengths of type A personality

There are several strengths of type A personality that can be leveraged to build a healthy, successful and fulfilling life. These include:

• High ambition & achievement drive
  People with type A personality are highly ambitious and goal oriented, and tend to excel in competitive environments (Lateef et al., 2019). They are determined and focused, which enables them to achieve significant professional and personal milestones.
• Efficiency
  They are known for their ability to manage time effectively, often juggling multiple tasks simultaneously and meeting deadlines with precision (Ceyhan, 2021).

Weaknesses of type A personality

Weaknesses attributed to type A personality include (Kirkcaldy et al., 2002):

• Stress and anxiety
  The constant drive for perfection and urgency can lead to chronic stress and anxiety, which negatively impact mental and physical health.
• Impatience
  Individuals with type A personality often exhibit impatience, which can strain relationships and create a tense work environment.
• Aggressiveness
  Their competitive nature may sometimes manifest as aggressiveness, leading to conflicts with colleagues and loved ones.
• Work–life imbalance
  The relentless pursuit of success can result in neglecting personal life and self-care, increasing the risk of burnout and health issues.

Recognizing these strengths and weaknesses will allow your clients with type A personality to harness the positive traits while implementing strategies to address and manage the challenges.

How to Prevent Burnout With Type A Personality: 3 Strategies

Effectively preventing burnout requires tailored strategies that address unique tendencies toward stress and overwork. For people with type A personality, this may mean targeting their tendency to push themselves too hard and have unrealistic expectations of themselves and others (Kirkcaldy, 2002).

Here are some effective strategies to help mitigate the risk of burnout:

Time management and prioritization

• Set realistic goals that can be broken down into manageable tasks. This will help to prevent feelings of overwhelm (Klamut et al., 2022).
• Delegate tasks and responsibilities to others to reduce the workload and focus on high-priority tasks. You can’t do it all.

Stress-management techniques

• Mindfulness and meditation practices can significantly reduce stress levels (Eriksson et al., 2018). Implement daily mindfulness practices to improve relaxation and focus.
• Use progressive muscle relaxation to reduce body tension (Ghoncheh & Smith, 2004).
• Take regular rest breaks throughout the day to rest and recharge. This can enhance productivity and reduce stress.
• Get out into nature and/or the garden. Both are known to reduce stress and increase wellbeing (Gidlow et al., 2016).
• Cultivate hobbies and leisure activities to mitigate stress.

Address perfectionism & self-judgment

• Remind your clients to be kind to themselves and recognize that perfection is unrealistic. Encourage them to acknowledge their achievements and learn from their mistakes without being overly critical.

By implementing these strategies, your clients with type A personality can effectively manage stress, maintain a healthier work–life balance, and prevent burnout, leading to a more fulfilling and sustainable lifestyle.

Type A Personality & Wellbeing: 4 Lifestyle Changes to Consider

Preventing burnout and cultivating wellbeing is about managing life’s stresses before they become overwhelming.

Rather than plugging holes, we suggest supporting your client to make lifestyle changes that actively nurture and nourish them so that they are better equipped to deal with what life throws at them.

People with type A personality traits can enhance their wellbeing by making lifestyle changes that promote balance, self-care, connection, and self-kindness (Jeung et al., 2018).

Here are key lifestyle changes to consider:

Practice mindfulness & self-compassion

• Integrate mindfulness and self-compassion into a daily routine. These practices help calm the mind and foster emotional resilience (Eriksson et al., 2018).
• Cultivate a growth mindset by viewing challenges as opportunities for learning and personal development (Tao et al., 2022).

Prioritize your body; it is a temple after all

• Engage in regular physical activities such as yoga, running, or swimming (Fox, 1999). The idea here is to get your body moving regularly and have fun. Do something you enjoy that is sustainable.
• Adopt a balanced diet rich in whole foods, fruits, and vegetables (Grajek et al., 2022).
• Learn to rest. Take breaks and get enough sleep. Quality rest and sleep are crucial for mental and physical health (Hsieh et al., 2021).
• Create a calming bedtime routine, such as reading or taking a warm bath, to improve sleep quality.

Consciously create balance

• Assess the weight of your activities. How much time does each aspect of your life get? Make sure that you have enough time for the activities that bring joy and relaxation.

Cultivate positive relationships

• Build and maintain supportive relationships with friends, family, and colleagues. Positive social interactions enhance emotional wellbeing and provide a sense of belonging (Ruisoto et al., 2021).
• Participate in community activities or volunteer work to foster a sense of purpose and connection.

Work your strengths

• A strengths-based approach helps prevent stress and burnout by focusing on individuals’ inherent talents and abilities, promoting positive self-identity and resilience (Chohan et al., 2020).

By incorporating these lifestyle changes, people with type A personality can achieve greater wellbeing, reduce stress, and lead a more balanced and fulfilling life.

4 Helpful Resources From PositivePsychology.com

PositivePsychology.com has a wealth of resources that can help your clients with type A personality manage their stress and prevent burnout.

We suggest you start with some additional reading:

• What Is Burnout? 16 Signs and Symptoms of Excessive Stress provides a comprehensive exploration of the phenomenon of burnout — what it is and how it manifests.
• How to Prevent Burnout in the Workplace: 20 Strategies reviews the warning signs of burnout in the workplace and what we can do to prevent it.

Some helpful PositivePsychology.com tools to use in your practice include:

• The Self-Care Check-In, which is a quick assessment of where your client may need to pay more attention to ensure they are meeting their self-care needs.
• Recognizing Relationship Burnout — relational difficulties may be an area of concern for some with type A personality. This tool will help your clients to assess whether a relationship is heading for burnout and take appropriate preventative or remedial action.

If you’re after more in-depth learning, you may consider the Maximizing Strengths Masterclass© as this will provide you with the skills to help your clients identify and leverage their strengths to realize their unique potential. A strengths-based approach is focused on helping clients to identify and optimize what energizes them and makes them feel authentic, and to deliver optimal performance — ideal for addressing stress and burnout in people with type A personality.

A Take-Home Message

Type A personalities possess strengths that can drive success, but their intense nature also makes them vulnerable to burnout. By understanding their unique traits and implementing targeted strategies, people with type A personality can maintain their productivity while safeguarding their wellbeing.

Embracing mindfulness, setting realistic goals, and fostering healthy relationships are crucial steps in preventing burnout. With the right tools and lifestyle changes, type A individuals can achieve a balanced and fulfilling life.