Burnout
Burnout is an occupational hazard. Prolonged stress, overwork, uncertainty, survival pressures and pushing through crisis fatigue (a population-wide condition after a global pandemic) can be a recipe for psychological exhaustion.
Red Flags of Burnout
Sleep disturbances
Exhaustion or general fatigue
Loss of appetite or over-eating
Irritability
Rumination
Brain fog and reduced professional functioning
Loss of interest/motivation to pursue hobbies or activities previously enjoyed
Lack of social engagement
Cynicism, hopelessness and doubt
A Risk Management Approach to Avoiding Burnout
Set Realistic Goals and Expectations
Do you have standards for yourself that are over and above what you would ask someone else to do? Do you push through uncomfortable emotional states, and drive yourself with a big stick?
Yes? So…..
take your foot off the accelerator,
cycle back on giving so much of yourself at work, in friendships or volunteering
evaluate all the responsibilities you’ve taken on, and reduce them as a matter of urgency, starting with your email subscriptions
Use the Carrot Instead of the Stick
If we keep hitting ourselves with a big stick as a way to push through and motivate ourselves, we’ll end up miserable and ‘beaten’.
But if we treat ourselves with compassion and kindness, set up little rewards and celebrations of small achievements, we’ll bounce back into the saddle quickly and enjoy the journey more.
Honour Your Values
What really matters most in life to you? Are you actually walking the talk or are you actually doing things that are in direct opposition to your deeply personal values?
Many studies show that living in alignment with your values makes for greater meaning and purpose in life, leading to higher levels of fulfilment and wellbeing.
Communicate Your Boundaries
If the people around you (or yourself) are making unfair or unrealistic demands on you, it’s time to find a way to communicate where your dedication to them begins and ends.
Re-assess how much energy you are or aren’t prepared to invest in things (as per point one), and use technology or a human Boundary Buddy to keep you to your new, balanced approach.
Get Professional Support
A coach or counsellor might have new methods or tools to guide you through a decision-making process, or negotiate a difficult interpersonal situation. A mentor or wise friend might have advice about what worked for them in a similar situation.
No shame in seeking out this support to get you through a difficult patch.
Switch off from Work
Dropping the mental effort of work can be extremely hard to do – especially during challenging times. Thinking about work all the time can become a habit of mind.
Basic mindfulness – focussing your attention on one single chore or task at a time can help shift this habit.
Prioritise Self Care
Sleep & Rest -
Do you stay up late binge-watching on ‘school nights’ out of an unconscious drive to get yourself some leisure time to balance out all the hours you put in to working? It’s an easy justification to fall into.
Good quality sleep and rest are the bottom-line of resilience support. Switch off the tech, and go for Granny fixes like a warm shower, a good book or a cup of hot Milo before bed instead!
Break Bad Habits-
It’s possible over-eating, alcohol or other unhealthy habits have eased their way into your daily routine.
Whilst consumption might feel like is relieving stress, it could also be having a detrimental effect on sleep, weight gain and overall physical wellbeing.
Increase Physical Activity-
Stand up and walk away from the computer! More exercise doesn’t have to be about a new Gym Membership. It could be short 10 minute breaks to walk around the house or the block, taking the stairs instead of the lift, walking instead of driving. You know this stuff!
Plan for Healthy Diet-
Thinking about the shopping list, and not shopping when you’re hungry are two of the simplest ways to improve your eating habits. Leave the chips and sweets out of the trolley.
Write it Down –
Keeping a to-do list guards against worry over work load. Keeping a budget fuels the knowledge that we’re doing the best we can. Writing a journal can relieve mental distress and help us organise our thinking. Use tech to help get it out of your head and into the app!
Is there another cause? -
It’s possible that you have been tolerating psycho-social hazards in the workplace, like harassment, bullying or gaslighting by your boss or colleagues. This might mean that speaking out or getting out is in order. Take a look at this article to figure out if you’ve been unable to see the forest for the trees:
https://www.simplypsychology.org/gaslighting-at-work.html
