EXECUTIVE: How do I know if I am facing burnout at work?
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There's no doubt you’ll know the phrase already, a hushed word of warning to anyone who works hard in a high-pressure or fast-paced job: burnout. But how do we know if we’re really suffering from it – or are we just stressed?
The symptoms of burnout, which read like a like a list of the classic hallmarks of the overworked, will sound familiar, even obvious.
“Burnout results from chronic workplace stress that has not been successfully managed and includes three aspects: feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy”, says Linda Birnie.
She’s the founder of Thinking Space, an organisation that focuses on hypnotherapy, coaching, training and laughter workshops for businesses.
“If the situation continues someone could go on to become over-extended in their role, anxious, or depressed.
“Some people experiencing burnout may feel angry, and others may notice that they have less patience than usual or are “flying off the handle” with outbursts. Others may feel guilt, and sadness.
“Someone may feel a sense of panic at everything they still have to do, and may experience one or more panic attacks.”
When these things arise we may feel lost as to what to do. It can feel isolating and we can still feel a stigma when it comes to asking for help. But there are some important things we can do when experiencing burnout.
“When it comes to burnout the most important thing someone can do is notice how they are feeling, realise that all is not well, and start planning what action they can take to help themselves”, says Linda.
“The worst thing would be to keep on doing what they are doing and hoping that something is just going to change. It most likely won’t.
“Hopefully someone who is feeling they may be over working, approaching burnout, or who isalready feeling the impact of burnout will have an understanding manager that they can speak with, or someone with responsibility for HR who they can ask for support.
“If this is not available, then speaking to another trusted colleague can be a good first step. Failing this, speaking to a trusted friend or family member could be a good release to help process some feelings and gain some perspective on the situation.
“Even just talking things through and feeling understood can be a huge relief and give a fresh perspective, and renewed energy for gaining more balance in the situation.”
So how do we avoid or manage burnout in 2023, where our jobs are still a marker of who we are and what we stand for?
Many have taken to the phenomenon of “quiet quitting”. The idea is that you’re not outright quitting your job but you’re quitting the idea of going above and beyond. You’re still performing your duties, but you’re no longer subscribing to the hustle-culture mentality that work must be your life.
There are also things that can be done to improve our overall wellbeing – not just at work but in life too.
Linda said: “Connecting with others is great for mental and physical health, and finding ways to interact with others whether that be a brief hello or finding ways to engage with like-minded people can do the world of good.
“Being active and getting out of the house for a walk or a cycle releases endorphins that combat symptoms of stress.
“Take notice - look at the colours of the sky, hear how the birds tweet, feel the breeze on your skin, use all of your senses when out for a walk and be present in the moment rather than fretting over the past and future.”
But our wellbeing doesn’t just rely squarely on our shoulders, but on our employers too. Having healthy, happy staff is good for business, so investing in employee’s wellbeing and health should be high on the agenda.
“It is estimated that 15 per cent of working age adults in the population have a mental health disorder so employers need to be able to support workers mental as well as physical health”, says Linda.
“Training mental health first aiders in the workplace - training that I regularly deliver - can put mental health on the same footing as physical health.
“Having trusted people in place to support “are you okay?” type conversations can help prevent issues from occurring, catch problems early, and help someone who is experiencing a crisis. Mental health first aiders are trained to support people with accessing professional help as well as suggesting self-care measures where relevant.
“I can help employers with training to help create a more informed, helpful and productive culture, and I can help individuals with coaching and hypnotherapy to identify their own pathway to regaining their work/life balance and find a healthy, hopeful and confident way forward.”
