Recognising burnout: Easier said than done
According to the World Health Organisation, “Burn-out is a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed. It is characterised by three dimensions:
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.”
In this writer’s opinion, burnout is not just limited to the workplace – but in our industry, it sadly does seem to be more and more common. And in my lived experience, it’s incredibly hard to recognise the symptoms of burnout – and that it is indeed burnout – while you’re in it.
This is my experience…
You feel stressed – yes, that’s normal, you have a big campaign to deliver that you sold in with the promise that it would produce results. You dread getting up and going to the office – yes, that’s normal, it’s winter and dark outside. You feel sick when you see your boss walking toward you because you can’t possibly fathom taking on anything more – yes, you’re busy, it will slow down.
Except it doesn’t. It builds. You feel more and more like you’re floundering; you can’t find enjoyment in your evenings or weekends because they’ll end and you’ll have to sit back at that desk. You make ‘silly’ mistakes and feel more and more like a failure, because you’re awake all-night stressing about something you said, something you didn’t do, something you know you won’t be able to do because you simply don’t have the bandwidth.
It impacts your personal life and relationships, it impacts your working relationships because you’re not being your best self in the office, and most importantly, it impacts your physical health because your mental and physical health are symbiotic.
I didn’t recognise the symptoms and drove myself so far into the ground that one day, I couldn’t do it any longer and abruptly handed in my notice. I quit a job and company that I had once loved and learned a lot from – but a current lack of support, too many expectations and my own ambition and inability to fail joined forces to create a perfect burnout storm.
Knowing the symptoms & managing it
According to Mental Health UK, burnout symptoms can be recognised physically, emotionally and behaviourally. Most people will experience a combination of the symptoms that includes severe exhaustion, feeling cut off from others, and feeling they have no hope, energy or reason for things to change. You can find a full list of the most common symptoms on their website here.
Additionally, if you’re experiencing symptoms, the key is identifying what’s causing it – and taking steps to address that. Research shows that the top six reasons for burnout are excessive workloads, insufficient autonomy, inadequate rewards, breakdown of community, mismatch of values, and unfairness.
However, it can take time to address the root cause. Not everyone has the luxury of just being able to up and quit their current situation. Bupa recommends these immediate steps to reduce your symptoms:
Maintain work-life balance: Try to use your annual leave and maintain boundaries.
Sleep: a recommended seven – nine hours per night
Exercise: start with a walk or a 15-minute HIIT workout
Stay connected: Focus on the people around you
Get creative: Therapies that use creative techniques – such as art, music, dance or drama – have been shown to reduce stress
Practice mindfulness: Focus on the present moment and be an impartial observer of thoughts and emotions as they pass by.
If you think that you’re experiencing burnout symptoms, know that you’re not alone. Many have at some point in their working lives have felt the same – including some of State of Us’ mental health first aiders who would be happy to have a conversation. Help is out there and remember, no moment is forever, this will pass and does not define you.
