Imagine waking up every day feeling completely drained, dreading the long hours ahead. You try to push through the workday, but it feels like you’re swimming upstream against an endless tide of responsibilities. This is burnout, a state of emotional, physical, and mental exhaustion caused by prolonged exposure to stressors, whether it’s a demanding job, long hours, or an overwhelming workload.
With the increasing pressures on both work and private life, burnout has become an all-too-common phenomenon and a growing concern among professionals worldwide.
In fact, the statistics indicate a worrying global incline. According to a survey by the Future Forum, a concerning 42% of employees reported experiencing burnout in February 2023 – the highest level since May 2021. The World Health Organization has even recognized burnout as a global epidemic, affecting people in all industries and job roles.
So how can we address this? Here are a few steps you can start taking to overcome burnout and regain control of your life.
Understanding Burnout
At its core, burnout is a reflection of an imbalance between the demands of life and an individual’s resources to cope with those demands. When we are constantly pushing ourselves to do more and be more, without taking the time to recharge and rejuvenate, it’s only a matter of time before we hit a breaking point.
But burnout doesn’t just impact individuals; it can also have significant consequences for businesses. When employees are burnt out, they are more likely to be absent from work, less productive when they are at work, and may even leave their jobs altogether, ultimately leading to lost revenue, decreased morale, and a negative impact on the company’s reputation.
Causes and Effects of Burnout
Burnout can happen to anyone, and it can stem from a variety of reasons. But there are some common factors that contribute to it, like work-related stress, personal issues, and health problems.
One of the primary culprits of burnout is work-related stress, which can arise from a variety of factors. These include working long hours, dealing with an overwhelming workload, experiencing low job satisfaction, lacking control over one’s work, and having poor relationships with peers.
Personal issues such as a lack of work-life balance, financial pressures, family or relationship problems, and health issues can all take their toll as well. For instance, someone struggling to balance their work responsibilities with the demands of caring for young children can easily become burnt out from the constant juggling of tasks and responsibilities.
Unfortunately, societal pressures can also play a significant role in burnout. Cultural norms that glorify overwork and place little emphasis on self-care and relaxation, or social and economic pressures that lead people to feel like they must always be productive and working, can cause burnout to fester.
Strategies to Combat And Overcome Burnout
Feeling overwhelmed and burnt out at work is a common experience for many professionals. The good news is that there are steps you can take to combat it and regain control of your personal and professional life.
Start by identifying what is causing your burnout. Is it an excessive workload, lack of autonomy, or a poor work-life balance? Understanding the underlying causes of your distress, will help you implement suitable strategies to address it.
How To Overcome Burnout
- Take Charge of Your Workload
If you are feeling overwhelmed, it’s essential to take a step back and assess your workload. This can be hard when it comes to demanding managers or if you’re shortstaffed and underesourced, but you must try for the sake of your mental health. Set realistic goals and prioritise tasks based on their importance. Breaking down your workload into manageable chunks can help you avoid feeling like you are drowning in tasks.
- Maintain a Healthy Work-Life Balance
Remember, work is not everything. Make time for yourself outside of work, whether through exercise, hobbies, or simply spending time with loved ones. Once you start developing keen interests and passions outside of work, your identity expands and you no longer are dependent on work for validation which then translates into you having a healthier attitude towards work. Taking breaks from work can help you recharge and return to work feeling more focused and productive. Try to create a healthy work-life balance that allows you to enjoy your personal life without sacrificing your career goals.
- Seek Support
There is no shame in asking for help, and often people do not realise that you are under stress if you do not speak up. Do not hesitate to reach out to colleagues or managers for help when you need it. Talking through your concerns with someone can make a huge difference in tackling work-related stress. You may be surprised at how much support is available to you. Talk to your colleagues or manager about how you are feeling and ask for their input.
- Establish Boundaries While Working from Home
Working from home can blur the lines between work and personal life, making it crucial to set clear boundaries to avoid burnout. Firstly, establish a dedicated workspace where you can focus on work and create a clear divide between work and home life. Schedule breaks throughout the day to help you recharge and maintain your focus. Try to switch off notifications outside of work hours to prevent work from bleeding into your personal life.
- Develop Effective Time Management Skills
Improving your time management skills can help you handle your workload more efficiently and reduce stress. Use tools like calendars, planners, and apps to plan your day, set deadlines, and keep track of your tasks. Prioritise your tasks by urgency and importance, and consider delegating tasks when possible.
- Practice Self-Care
Taking care of your physical and mental health is crucial in preventing burnout. Ensure you get enough sleep, eat a balanced diet, and engage in regular physical activity. Additionally, practise relaxation techniques such as meditation, deep breathing exercises, or yoga to help manage stress.
- Find Meaning and Purpose in Your Work
Reconnect with the reasons why you chose your profession. Finding purpose and meaning in your work can reignite your passion and reduce feelings of burnout. Reflect on your achievements and the positive impact of your work. Sometimes, focusing on the bigger picture can provide motivation and a sense of fulfilment.
- Take Time Off
Next, don’t hesitate to use your holiday days or take time off when needed. A break from work can provide a much-needed reset and help you return to your job with renewed energy and perspective. Even short breaks, like long weekends, can be beneficial.
- Seek Professional Help if Needed
If your burnout persists despite your efforts, consider seeking professional help. A therapist or counsellor can provide strategies and support to help you manage stress and improve your mental health. Some workplaces also offer Employee Assistance Programmes (EAPs) that provide confidential counselling and support services.
How To Help Your Team Overcome Burnout
Perhaps you’re on the flip side and you are manager trying to help a member of your team, luckily there are a few things managers can do to reduce burnout in their teams:
- Be aware of the signs
Detecting burnout early is key to preventing it – look for indicators like decreased productivity, disengagement, fatigue, and irritability. The sooner you detect these signs in your employees, the better you can act to avoid burnout from getting worse.
- Create an open and supportive culture
Encourage open communication and make it clear to your employees that you care about their well-being. Then you can ensure and accentuate that employees are in a safe and supportive environment in which they can discuss their challenges and seek assistance.
- Offer resources and support
Provide employees with resources and support to help prevent burnout – this can include offering flexible work arrangements, providing mental health resources such as counselling services, and encouraging self-care practices such as exercise or mindfulness.
- Prioritize work-life balance
Encourage employees to prioritize work-life balance and model healthy habits yourself. You can do this by setting realistic goals and deadlines, discouraging long hours and overworking, and encouraging employees to take breaks and time off when needed.
- Recognize and reward hard work
Recognize and reward employees for their hard work and achievements – it will help boost motivation and job satisfaction and prevent burnout from setting in.
- Promote work-life balance
Encourage a healthy work-life balance by setting realistic goals, creating a supportive work environment, and promoting healthy habits. You can promote a better work-life balance by letting employees take time off when they need it and not overloading them with work.
- Address workplace stressors
Identify and address workplace stressors, such as unrealistic deadlines, excessive workloads, or a lack of resources. Find ways to alleviate these stressors to prevent burnout. Taking time to listen to employee feedback can be an effective way to identify and address workplace stressors.
- Lead by example
As a leader in the workplace, it’s fundamental to model healthy behaviours and habits. Set an example by prioritizing self-care, taking breaks, and encouraging work-life balance. Demonstrate your commitment to your employees’ well-being and encourage them to follow suit.
The journey to combat burnout can be tough, but it’s worth it. As professionals, you have the power to make a positive change in your own lives and the lives of those around you. Remember, the strategies we’ve discussed are not a one-size-fits-all solution, but rather a starting point. Take the time to find what works best for you and make self-care a priority.
Posted in: Blog / Career Resources / Client
