Burnout is a growing concern for those who work in professional environments with intensified workplace stress caused by factors ranging from increasing work intensities and residual anxieties from the pandemic.
What is Burnout?
Burnout is a state of emotional, mental, and physical exhaustion that can affect individuals working in professional environments. Burnout is a serious issue and is classified as an ‘occupational phenomenon’ by the World Health Organisation, characterised by three dimensions;
- feelings of energy depletion or exhaustion
- increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
- Reduced professional effeciency
Symptoms of burnout are varied and range from physical, emotional, and behavioural symptoms, including exhaustion, insomnia, changes to appetite, headaches, frequent illness due to lowered immunity, self-doubt, anxiety, and decreased productivity.
Causes
The cause of burnout is usually linked to workplace factors like stress, high workloads, a poor work-life balance, and a lack of support. Stress is the leading cause of burnout and a prominent issue in modern life, with 91% of UK adults reporting that they experienced high or extreme levels of pressure or stress in the past year. However, burnout can arise from non-work-related environments, including parenting and caregiving responsibilities or academic and volunteer commitments.
Recognise the Warning Signs
Burnout doesn’t arise overnight, and there are early warning signs that include;
- Fatigue
- Irritability
- Difficulty sleeping or changes in appetite
- A loss of enthusiasm for work
- Reduced performance at work.
If you notice any of these indicators, then you must take them seriously, as ignoring them can intensify burnout.
3 Strategies to Find Your Way Back
There are a multitude of strategies that you can use to prevent and remedy burnout that require time and intention.
- Rest and Recharge
Taking the time to rest and recharge is a key strategy to prevent burnout. Prioritising high-quality sleep, taking regular breaks, and making use of annual leave are all ways to effectively practise recharging and rest.
- Practice Self-Compassion:
Practising self-compassion is a solid coping mechanism when working during stressful periods. Implementing self-compassion by treating yourself with the same kindness and understanding that you would show to a friend can help reduce the stress and self-doubt that leads to burnout.
- Seek Support and Set Boundaries
Having poor boundaries and weak support networks in your workplace can exacerbate burnout, and strengthening boundaries and reaching out for support can help relieve and prevent burnout. Speaking with trusted friends, a therapist or support groups – and building stronger boundaries by delegating tasks and reducing exposure to stressors can support recovery.
Burnout is a signal, not a weakness. It is important to address burnout, as it is your body and mind asking for a change. By making space for boundaries, rest, and support, it is possible to not only recover but also grow personally and professionally.
Helpful Sources
UNVAELD
Professional Help
“Burnout,” Mental Health UK
https://mentalhealth-uk.org/burnout
“Burn-out: An occupational phenomenon: International Classification of Diseases”
“Employers need to focus on workplace burnout: Here’s why” APA
“7 early signs of burnout and how to avoid it” LIVI
https://www.livi.co.uk/your-health/7-early-signs-of-burnout
