How to recognise burnout, and what to do about it
Oct 6, 2023
Stress impacts all of us at one time or another, yet it can still be taboo to discuss these feelings in the workplace.
Sadly, it is this inability to talk about stress and a growing feeling of isolation that contributes the most to making it worse.
Work-related stress typically comes as a response to demands and pressures that challenge an employee’s ability to cope. Every work environment will provide these challenges at times, and for the most part, people can adjust and overcome short-term stressors. When work demands increase and the pressure doesn’t ease, people can begin to feel out of control or overwhelmed. This is when it may start to affect a person’s psychological and physical health.
Physiologically the stress response in all of us is designed to be used in short bursts and then switched off. If it is activated for too long, the body has no time to repair, so fatigue sets in. From here, the stress hormones begin to take a toll on the body.
Below, are some tips on how to identify the warning signs and how to try to alleviate stress and burnout.
The warning signs:
- Exhaustion
- Lack of motivation
- Frustration, cynicism, negative emotions
- Cognitive problems
- Slipping job performance
- Interpersonal problems
- Not taking care of yourself
- Inability to let go of work, even outside of work
- Decreased satisfaction in and outside of work
- Health problems
Burnout is a state of resource depletion - you cannot counter it without replenishing what you've been neglecting. Here's where to start:
Get out
Take relaxation seriously. Go for walks, sit in a park or go hiking. Do something outside of the home or the office that allows you to breathe and unplug from the environment that trigger stress.
Get enough sleep
The average person requires seven to eight hours of sleep each night, otherwise you are gradually incurring a sleep debt. Even if you think you’re okay with only six hours of sleep, your body needs more. Get an app like Sleep Cycle or use your smart watch to track and analyse your sleep to help you learn about your sleep requirements.
Get work perspective
When you’re in the thick of workplace stress, it can be hard to look at it from the outside. It is essential to take a step back and analyse your situation. Talk to your manager about how you’re feeling. Then make peace with what you cannot change, or make the decision to move on.
Get life perspective
When work has been all consuming, it is too easy to forget about life outside. But your life outside is a lifeline to health. Focus on your relationships and connect with people who lift you up and whom you can talk to constructively and honestly about your life and your stress.
No more brushing off stress. If you’re feeling burnt out, reach out and implement some changes to assist you in your health.