How to manage burnout

The theme for this year's World Mental Health Day (October 10) is a call to "Prioritise mental health in the workplace." In this blog post, we'll look at a common problem experienced by employees and students who feel overwhelmed and under-supported in demanding environments: Burnout. 

Burnout can be defined as a "state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress." (source)

The term was first coined in the 1970s by American psychologist Herbert Freudenberger, who used it to describe the consequences of severe stress and high ideals experienced by people working in "helping" professions, such as doctors and nurses. 

Today, burnout is recognised as a widespread issue that can affect people in any occupation or stressful setting, leading to decreased productivity, job satisfaction, and overall well-being.
 

Spotting the signs of burnout

Burnout can manifest in various ways, and its symptoms can differ from person to person. However, some common signs that might indicate someone is experiencing burnout include:

• Feeling constantly exhausted, drained, and lacking energy, even after rest or time off
• Lowered immunity, resulting in frequent illnesses such as colds or infections
• Frequent physical symptoms such as headaches, back pain, or muscle aches
• Changes in appetite or sleep habits, either overeating or undereating, or sleeping more or less than usual
• A sense of failure, self-doubt, and inadequacy, feeling like nothing you do is good enough
• Feeling helpless, trapped, and defeated, as if you have no control over your life or work situation
• Detachment and isolation from others, feeling alone and disconnected from the world around you
• Loss of motivation and interest in work or hobbies that previously brought joy and satisfaction
• An increasingly cynical and negative outlook on work and life in general
• Decreased satisfaction and a diminished sense of accomplishment, even when tasks are completed successfully

If you recognise these signs in yourself, a classmate, or colleague, it's important to take proactive steps to manage and prevent burnout from escalating further.

How to manage burnout

One key aspect of managing and preventing burnout is building resilience - the ability to navigate adversity and adapt to challenging situations. According to Karen Reivich, a leading researcher in the field of resilience, supportive workplaces (or study environments) play a vital role in fostering resilience and preventing burnout. 

This is an important point to consider, since burnout is often seen as an "individual" problem; however, the environment plays a major role in supporting people's well-being (e.g., how can people prioritise self-care if they're overwhelmed with work or study demands?)

Strategies for managing and preventing burnout (for individuals and organisations)

• Prioritise self-care: Make time for activities that you enjoy and that help you relax and recharge, such as exercising regularly, reading, pursuing hobbies, or spending quality time with loved ones. Taking care of your physical, emotional, and mental well-being is essential for preventing burnout.
• Set boundaries: Learn to say no to tasks or responsibilities that are not urgent or that you don't have the capacity for. Communicate your limits clearly and assertively with people, and don't take on more than you can realistically handle.
• Seek support: Don't hesitate to reach out for help when you need it. Talk to a trusted friend, family member, or mental health professional about your feelings and concerns. Sharing your struggles with others can provide a sense of relief and help you gain new perspectives on your situation.
  Practise mindfulness: Mindfulness techniques, such as meditation, deep breathing exercises, or yoga, can help you manage stress, reduce anxiety, and improve your overall well-being. Incorporating mindfulness into your daily routine can help you stay grounded and focused, even in challenging times.
• Foster a culture of psychological safety: Psychological safety refers to an environment where people feel safe to take interpersonal risks, such as speaking up, asking for help, or admitting mistakes, without fear of negative consequences. Leaders and organisations can promote psychological safety by encouraging open communication, actively listening to employee concerns, and responding with empathy and support. When employees feel psychologically safe, they are more likely to seek help when needed and to collaborate effectively, reducing the risk of burnout.
• Implement organisational policies and practices that prioritise well-being: Organisations have a responsibility to create work environments that support employee well-being and prevent burnout. This can include implementing policies such as flexible working arrangements, paid time off for mental health, and clear boundaries around work hours and communication expectations. Managers should also model healthy work habits and prioritise their own well-being to set a positive example for their teams. By embedding well-being into the fabric of the organisation, companies can create a culture that values and supports the mental health of its employees.

By understanding the causes and signs of burnout, and implementing strategies to manage and prevent it, we can create a more resilient, supportive, and thriving work and study environment for everyone. 

Do you have signs of burnout? Take the test.