Life in the 21st century can feel like a constant sprint. Work demands pile up, personal commitments vie for our attention, and the pressure to "do it all" can be relentless. It's no wonder so many of us experience burnout – a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress (source: WHO).
But what exactly is burnout, and how can you recognise the signs before it takes control? In this post we will take a look at some of the common signs and symptoms of burnout and works out how best to take steps towards overcoming it.
Understanding Burnout:
Burnout isn't just feeling tired after a long day. It's a syndrome with key dimensions:
Emotional exhaustion: Feeling drained and depleted, with nothing left to give.
Cynicism and detachment: Losing interest and motivation, becoming negative and cynical about your work or life.
Reduced sense of accomplishment: Doubting your abilities and feeling ineffective, despite your efforts.
Recognising the Warning Signs:
While the experience of burnout varies, some common signs to watch out for include:
Constant fatigue: Feeling tired even after enough sleep, struggling to get going in the morning.
Increased irritability and frustration: Snapping at loved ones, feeling on edge and easily overwhelmed, even at small and simple questions or tasks that are normally ok.
Loss of enjoyment: Activities you once enjoyed become a chore, you lose interest in hobbies and leisure.
Physical symptoms: Headaches, muscle tension, changes in appetite or sleep patterns, lowered immunity leading to coughs, colds and so on.
Difficulty concentrating: Brain fog, trouble focusing, and completing tasks takes longer than usual. This could also manifest as procrastination, where you actively avoid completing any tasks.
Taking Back Control:
If you're experiencing these signs, don't ignore them. Here are some steps you can take to address burnout and reclaim your well-being:
Identify and address the stressors: What's causing the most stress in your life? Can you delegate, set boundaries, or seek support?
Prioritise self-care: Get enough sleep, eat healthy foods, exercise regularly, and engage in relaxing activities.
Practice mindfulness and relaxation techniques: Meditation, deep breathing, and yoga can help manage stress and promote inner peace.
Take breaks: Get up and move around every 30 minutes or so. Take a walk, go for a coffee, or do some stretches.
Connect with loved ones: Seek support from friends, family, or a therapist. Talking about your struggles can be cathartic and provide valuable guidance.
Set realistic goals and expectations: Don't try to do it all. Learn to say no, delegate tasks, and focus on what truly matters.
Seek professional help: If you're struggling to cope, don't hesitate to seek professional support from a therapist or counsellor.
Why it is Important to Recognise Burnout and Change Working Cultures:
Burnout can have a number of negative consequences in the workplace, including:
Decreased productivity: Burnout can lead to decreased productivity and increased absenteeism.
Increased turnover: Burnout can lead to increased turnover, which can be costly for businesses.
Health problems: Burnout can lead to a number of health problems, including depression, anxiety, and physical illness.
Workplace accidents: Burnout can increase the risk of workplace accidents.
in the UK alone, it is calculated that there were 35.2 million working days lost due to injuries, ill health and musculoskeletal disorders, including 17.1 million (50%) working days lost for stress-related symptoms (Source: Health and Safety Executive). Recognising burnout particularly relevant for those that have an influence on the overall culture at an organisation - what tools and processes do you have in place to help your staff, and what can be done to address and minimise burnout? As a starting point, Mind have some excellent resources that can be applied to the workplace.
Remember, burnout is not a sign of weakness. It's a sign that you've been pushing yourself too hard for too long. By recognising and understanding the signs, taking action, and prioritising your well-being, you can overcome burnout and build resilience for a healthier and happier future.