Burnout is a state of emotional, mental, and physical exhaustion brought on by prolonged or repeated stress. Now, there is a difference between stress and burnout. The former, is a condition where we can thrive through physical and mental exertion, and we are able to recover from it. The latter is when we have not successfully recovered from stress over a long period of time, and our bodies are in over-drive breaching exhaustion. Burnout often has long-term negative effect on our bodies.
Many of us become familiar with this term due to the COVID-19 pandemic, however, it has been an ongoing issue for some time, and is predicted not to go away too soon. Therefore, our best defence against experiencing burnout is to ensure we prevent it from occurring.
Burnout is experienced by everyone; however, studies have shown, that among health and care workers are most burdened by this phenomenon, occurring up 52%. “Levels of anxiety, stress and depression among health and care workers has become a ‘pandemic within a pandemic,’” said Jim Campbell, WHO Director of Health Workforce.
How can burnout be predicted?
There are several warning signs you can look out for.
Emotional signs
- Sense of failure and self-doubt
- Feeling helpless, and trapped
- Detachment or feeling alone
- Cynical or negative outlook
- Feelings of frustration and irritability
- Decreased satisfaction in your work and life
- Loss of motivation
Physical signs
- Feeling tired and drained most of the time.
- Lowered immunity, frequent illnesses.
- Frequent headaches or muscle pain.
- Change in appetite or sleep habits.
Behavioural
- Withdrawal from responsibilities
- Isolating yourself
- Procrastinating
- Leaning on food, drugs, alcohol, or other negative methods to cope
- Taking time off work
- Decrease in productivity
Now that you are aware of the signs, and burnout can be predicted, we can now prevent it from occurring or getting worse.
Evidence suggests that small or micro changes yield the best results. Try some of the examples we have listed below, incorporate them into your routine and in small doses every day. Making positive micro changes to your lifestyle eases you into the habit, and positively reinforces change as you are not making drastic and unrealistic goals or expectations. Small steps make for big changes.
Create boundaries that work for you
Setting boundaries and communicating them clearly, compassionately, and respectfully can make all the difference.
Some boundaries can be established at work, at home or both. They can include, not checking work emails after hours, taking a lunch break, not talking about work at home, not taking on additional work that can be delegated elsewhere, only attending meetings that require your input, setting aside dedicated time just for yourself when you are at home etc.
Improve work-life balance
Ensure you can focus and dedicate your attention and time when at work, and not work overtime where you are compromising time for yourself, friends and loved ones. Not worrying about work when you are at home.
Self-care
When we are in a state of panic or stress, one of the first things we neglect is ourselves. It is important that we continue to prioritise self-care during times of stress, as it can reduce feelings of anxiety and stress, and inhibit the onset of burnout.
Self-care includes your body, mind, and spirit.
Body
Sleep. The number of hours required for an adult to function is no longer a prescribed 8 hours. Science now says, you should sleep the number of hours YOU are required in order to function and feel your best each day. Ensure you try get the same number of hours and quality each night to feel its benefits.
Eat well. Eat a healthy and balanced diet, which includes all the colours of the rainbow, and hydrate, hydrate, hydrate!
Exercise. We hear this so many times. But because it is true. Exercising is both good for your body and your mind. Ensure you are moving throughout the day and get regular aerobic exercise (increase your resting heart rate) at least a few times a week.
Mind
It is important to calm the mind. We can do through meditate, breathing and relaxation techniques and by practicing mindfulness. It also aids in a distraction from the regular worry and negative thoughts we experience when stressed.
Spirit
It is important that we find meaning or purpose in something, whether it be religion, a higher power or something else greater than yourself. Another way you can replenish your spirit is by getting involved in charity work or volunteering.
Reach out
Speak to people (loved ones, colleague, or your boss) about your concerns and feelings. Connect with others and find support them. Ask people to help you. Delegate chores at home, or workload at the office.
Grey Matters Coaching offers positive psychology and mindfulness coaching that can help improve your resilience to stress and burnout. Get in touch with us to find out more or to make a booking.