How to Manage Burnout in Different Situations
When the Universe gives you all the signs, and you still come this close to burnout.
I wasn’t even especially ‘corporate’. in my career, which is where most people burn out. In fact, my burnout came from teaching, and pushing myself in so many directions while trying to also do my job really well.
I was a teacher, I worked in a big city and put inordinate pressure on myself to get to work early, be super prepared, and do all the other ‘winning life’ things that society has sold us on… socialising, perfect house, excessive exercise, and more.
Turns out I was tripped up - literally - when my sandal hit the footpath as I ran to the train early one morning. I ended up on antibiotics and painkillers, my foot strapped up for a week, and some time to contemplate my life. And from this contemplation I got the perspective to see the direction this train was heading.
And that direction was Burnout.
Burnout is a growing concern in today's fast-paced world, especially within high-pressure environments. Recognised by the World Health Organisation as an occupational phenomenon, occupational burnout often refers specifically to a state of chronic workplace stress that has not been successfully managed. This condition can significantly affect your physical and mental health, leading to a range of burnout symptoms that impact your life.
What is Burnout?
Burnout encompasses 3 main factors: emotional exhaustion, a sense of reduced professional efficacy, and increased mental distance from your job.
It usually results from prolonged exposure to chronic stress and excessive workload, often combined with a lack of support and recognition. Burnout has been identified as a major factor contributing to decreased job performance and an increased risk of absenteeism.
Symptoms of Burnout
Recognising the symptoms of burnout early can help to prevent it from escalating.
Common burnout symptoms include:
Physical Symptoms: Chronic fatigue, frequent illnesses, headaches, and digestive issues are common. Severe concerns, like high blood pressure and heart disease can also occur.
Emotional Symptoms: Emotional exhaustion, self-doubt, and negative feelings about work and self. These symptoms can lead to depressive symptoms and reduced professional efficacy.
Cognitive Symptoms: Increased mental distance from work, difficulty concentrating, and a decline in job performance.
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Risk Factors for Burnout
There are a few factors that increase the risk of you getting burnout:
High Pressure Environment: Jobs with high demands and little control over work processes.
Unfair Treatment: Perceptions of inequity or bias in the workplace.
Too Many Responsibilities: Taking on more tasks than you can handle.
Lack of Supportive Relationships: Absence of a strong support network at work and home.
Maintaining physical and emotional health is crucial in combating burnout.
If you want to reduce your chances of getting burnout or alleviate the symptoms, make sure you have a balance between work and personal life, practice healthy sleep habits, and engage in regular physical exercise. A healthy diet is also important to maintain energy levels and overall health.
Chronic Stress and Its Effects
Chronic stress is a significant contributor to job burnout. Unlike acute bouts of stress which might be short-lived, chronic stress persists over a long period, leading to physical exhaustion and other severe health issues. It affects the nervous system, causing physical and mental fatigue, and can lead to serious health conditions like high blood pressure and heart disease.
Overcoming Burnout
To overcome burnout, it is essential to implement strategies that address both the symptoms of burnout and underlying causes.
Here are some effective approaches:
Self-Care Practices
Engaging in regular self-care practices can help mitigate the effects of burnout. This includes activities that promote relaxation and wellbeing, such as:
Healthy Sleep Habits: Get enough good quality sleep to rejuvenate the body and mind.
Physical Exercise: Have regular physical activity to boost energy levels and reduce stress.
Healthy Diet: Eat a balanced, nutritious, whole-foods diet rich in nutrients to support physical health.
Professional Help
A mental health professional can provide valuable support and guidance. Therapy and counselling can help you to develop coping mechanisms and address underlying issues contributing to burnout.
Workplace Interventions
Organisations can play a critical role in preventing and addressing burnout by:
Promoting Work-Life Balance (or what I prefer to call work-life integration): Encouraging employees to manage their work and personal life with awareness and care.
Providing Support: Offering resources such as EAP counselling services and stress management workshops.
Creating a Positive Work Environment: Ensuring fair treatment, recognition, and support within the workplace.
Providing and Enforcing Policies: Setting up policies that provide guidance on the Right to Disconnect and other Psychosocial Hazards Management plans so that managers have guidance for their interactions.
Personal Stories and Experiences
Real-Life Experiences of Burnout
Hearing personal stories from people who have experienced burnout can provide help you to understand the condition better.
A Healthcare Worker’s Battle with Burnout
Alex, a healthcare worker, started noticing the warning signs of burnout after several years of intense work in a high-pressure environment. He experienced emotional exhaustion, chronic fatigue, and frequent illnesses. Alex’s situation is not uncommon among healthcare workers, who often feel overwhelmed and face chronic stress and demanding workloads.
Alex decided to take proactive steps to address his burnout. He began practicing mindfulness meditation, which helped him manage stress and improve his emotional resilience. Additionally, Alex joined a peer support group within his hospital, where he could share his experiences and learn from others facing similar challenges. Through these efforts, Alex was able to restore his wellbeing and continue providing high-quality care to his patients.
Key takeaways:
Self-care is essential: Regular self-care practices, including physical exercise, mindfulness meditation, and healthy sleep habits, can significantly improve emotional resilience and well-being.
Professional help can make a difference: Seeking help from a mental health professional or participating in stress management workshops can equip individuals with the tools they need to manage stress and prevent burnout.
Workplace support is crucial: Organisations play a vital role in preventing and addressing burnout by promoting work-life balance, providing support resources, and creating a positive work environment.
Learn more about Burnout with Our free Burnout Quiz.
Seeking Professional Help
Consulting a mental health professional can provide valuable support and guidance. Therapy and counselling can help individuals develop coping mechanisms and address underlying issues contributing to burnout overwhelming stress. Professionals can also offer techniques to manage stress and improve mental wellbeing.
Community-Level Strategies
Community support can also play a role in preventing and addressing burnout. Establishing peer support networks and raising public awareness can help create a supportive environment for individuals experiencing burnout.
Peer Support Networks
Establishing peer support networks within organizations can provide a valuable source of emotional and practical support. These networks allow individuals to share their experiences, offer advice, and provide mutual support.
Public Awareness
Increasing public awareness about burnout and its impact on individuals can foster greater understanding and support from the broader community. Public awareness campaigns can help reduce the stigma associated with burnout and encourage individuals to seek help.
FAQs
How do you recover from burnout?
Recovering from burnout involves implementing self-care practices, seeking professional help, and making lifestyle changes to reduce stress. Key strategies include improving sleep habits, engaging in regular physical exercise, maintaining a healthy diet, and developing effective time management skills.
What are burnout symptoms?
Burnout symptoms include chronic fatigue, frequent illnesses, headaches, physical complaints emotional exhaustion, depressive symptoms, self-doubt, negative feelings towards work, and cognitive issues such as difficulty concentrating and reduced job performance.
How to deal with burn out?
Dealing with burnout involves recognising the symptoms early, implementing self-care practices, seeking professional help, and making changes to work and personal life to reduce stress. Strategies include mindfulness meditation, physical exercise, healthy sleep habits, and building a supportive network.
What is the difference between burnout and worn out?
Burnout is a state of chronic stress and emotional exhaustion specifically related to the workplace, while being worn out refers specifically to a general sense of tiredness and fatigue that can result from various factors, including physical exertion and lack of rest.