Burnout. What is it and how do I avoid it?

Burnout has been quite a buzz word in our industry in the past several years, but it is important to understand the difference between burnout and stress.

When we are stressed, our emotions are near the surface, we have less energy and struggle to cope with pressures, however when burnout takes hold, our batteries are completely empty and trying to find the energy for life can make us feel very overwhelmed and hopeless.

Here are some core signs of burnout:

·       Feel tired or drained most of the time

·       Feel helpless, trapped and/or defeated

·       Feel detached/alone in the world

·       Having a cynical/negative outlook

·       Self-doubt

·       Procrastinating and taking longer to get things done

·       Feeling overwhelmed

A key aspect of burnout is increased feelings of emotional exhaustion. As emotional resources become depleted, a person can feel they are no longer able to give themselves at a psychological or emotional level and this can affect impact performance, our ability to cope and our relationships with others.

Something to be mindful of is that burnout can be a pattern of behaviours towards certain relationships in our lives; work being one of those relationships. The list below will help you to understand more about the causes of occupational burnout and what red flags to be aware of and avoid in the future:

·       Extremes of energy exerted. When a job is super-demanding, repetitive or chaotic and you need constant energy to remain focused with lack of rest and recharge, this can lead to, fatigue and job burnout.

·       Work-life imbalance. If work takes up so much of your time and effort that you don't have the energy to spend time doing the things that give you headspace or allow you to relax, then this has a huge impact on your wellbeing.

·       Lack of control and resources in your workplace. A clear link has been found between a lack of control and burnout. If there is an inability to influence certain parts of your job which concern you — such as your rota or workload, this is a common factor which could lead to burnout. Also, a lack of the resources you need to do your work can be a culprit for burnout also.

·       Unclear job expectations. If you're unclear what’s expected of you then this lack of clarity can impact how we feel about work and how we feel about ourselves.

·       Dysfunctional workplace dynamics. If you feel micromanaged / not supported enough or undermined then this can affect our ability to cope.

·       Lack of social support. If you feel isolated at work and not much time for social connection with friends and loved ones.

The good news is that burnout is totally reversible but does take deliberate action and time as it won’t go away without consideration and adjustments being made. I would suggest discussing what’s going on for you with your manager and finding out if they can work with you to change expectations / reach compromises on how much time you are spending at work and your duties. Here are some factors that are important to action:

·       Eliminate the drains. Think about the things in your life that are draining your resources and have a negative impact on you. This could be certain people, commitments or other things that we focus and consume such as social media, unhealthy foods, stimulants, drugs or alcohol.

·       Consider your options. Consider what your options are that can change your current state of wellbeing. For example, if a sustainable and manageable workload is not possible then perhaps you need to decide for yourself whether your place of work is right place for you and your health. Think about what YOU want and what is the best course of action for you.

·       Sleep. Now more than ever you need the rest. Sleep restores well-being and helps protect your health.

·       Seek support, you are not alone. Burnout is real and very common. Talk to people who can support you; colleagues, friends or loved ones about what you are going through. If you have access to an employee assistance program or therapeutic services now would be a good time to take advantage of relevant services or research into this. You could also contact your GP and see what support and guidance they can suggest or provide in your area.

·       Try relaxing activities. Explore activities that can help reduce your stress such as mindfulness, yoga or something creative that helps to take your mind off work.

·       Exercise. Regular physical activity can help you to better deal with stress. It can also take your mind off work and get the feel-good hormones going.

As mentioned before, burnout is incredibly common. In 2019, ‘burnout’ was recognised by the World Health Organisation (WHO) as an ‘occupational phenomenon’ and some studies report that burnout has increased within the population since the pandemic. There is nothing wrong with you, it is a normal physiological reaction that occurs when we have pushed ourselves too far. With self-care and some deliberate adjustments and boundaries going forward, it is very possible to heal from burnout.

This doodle from Lindsay Braham describes occupational burnout brilliantly in a visual and digestible way