How to Combat Burnout Before It Gets You

Burnout is a global phenomenon that swept the globe during the pandemic – claiming workers from just about every industry. So many of us were pushed to our limits and find returning to the office quite challenging. While it has been a common misconception that burnout is a fancy word for stress, new evidence of burnout and its impacts is coming to light, and it’s not pretty.

We explore burnout and its effect on people in detail below. We look specifically at burnout in workers, including the signs and symptoms and how to avoid burning out.

So, burnout isn’t just a fancy word for stress?

Nope, but we forgive you for thinking that! Help Guide defines burnout as ‘a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.’

Statistics from a recent study on burnout found:

• 75% of workers have experienced burnout, with 40% saying they experienced it specifically during the pandemic.
• 67% of workers believe burnout has worsened throughout the pandemic.
• 37% of employed respondents said they are currently working longer hours than usual since the pandemic started.
• 36% of employees said their organisation isn’t doing anything to help with employee burnout.

These statistics are concerning – especially if it leads to employees being unable to work or wanting to leave their job. Knowing this, it’s time to make a change and recognise burnout symptoms and how to prevent it.

How do I know if I’m burnt out or on the cusp of burnout?

While for some people, burnout might feel as though it’s entirely come out of the blue, others may have felt the burnout was a long time coming. What feels like stress or anxiety might be burnout on its way, making you feel completely run down.

So, how can you tell whether you’re feeling general stress or if you’re on the verge of something bigger and potentially more dangerous? Some key signs to look out for include ‘increased stress levels, sleep issues, detachment, cynicism and bad habits used as coping techniques.’

Some other signs and symptoms of burnout to look out for include:

• Feeling like you’re ‘Running on empty’
• Agitation
• Becoming isolated and withdrawn
• Losing passion for your job
• Feeling completely overloaded or overwhelmed
• Struggling to stop, even though you’re exhausted
• Increased errors
• Isolation, loneliness, and depression
• Increased absence from work
• Loss of motivation

Although many of these symptoms align with those of depression, the two are very different. Burnout has been viewed as a syndrome developing in response to chronically adverse working conditions. Burnout is thought to comprise emotional exhaustion, depersonalisation, and reduced personal accomplishment. The main difference between the two is the longevity of each, with burnout usually being a more temporary condition that can generally be solved once you take a more extended break and focus on things that make you happy.

Different types of burnout

Aside from general feelings of being burnt out, a few different types can develop in the workplace. These include:

Overload burnout

This type of burnout is driven by ambition and occurs in those who strive for success at any cost. It can lead to exhaustion, strained relationships with family members, health issues, and decreased performance.

Under-stimulated burnout

The opposite of overload burnout, under-stimulated burnout is when you work in an environment that doesn’t challenge you to grow personally or professionally. Monotonous work leads to disengagement, apathy, cynicism, and demotivation.

Neglect burnout

Lastly, neglect burnout comes from feelings of helplessness in the workplace. A common emotion associated with this type of burnout is that no matter how much work you put in, your work isn’t good enough. It’s common in jobs that are too demanding.

How can this problem be prevented and solved?

While burnout can be a challenging thing to experience, there is more and more evidence on how to treat the condition and feel like ‘your old self’ again. If you experience any of the above-mentioned symptoms, it’s time to get on top of it before it can go any further. Some ways to manage and prevent burnout include:

Learn to say ‘no’ and set boundaries – One main reason for burnout is biting off more than you can chew. So many of us are people pleasers who feel bad if we say ‘no’ when someone else asks for help. You’re a human being just like everyone else, and you can’t perform at your peak if you’re burnt out. If you’re asked to work on tasks outside your scope of work, it’s ok to say no if you don’t think you can cope. Learning to set boundaries is essential in protecting your mental and physical health.

Take a break – If you are struggling at work, take a break. Whether it’s annual leave, sick leave, or leave without pay, take a break, and give your body time to restore and reset before you jump back into work. There’s often a negative stigma behind taking time off, which is why many of us try and ‘push through.’ This generally leads to us feeling worse or getting sicker than before.

Include self-care into your routine – It’s important to include self-care in your daily lives and ensure you have proper downtime when not at work. Scheduling time out of your day to look after yourself and do something you enjoy is crucial. Whether it’s reading a book or taking a bath, do something that makes you feel good every day.

Ask for help – Whether it’s a colleague, friend, family member, or health professional, there’s no shame in asking for help if you’re struggling. There are services and plenty of resources available to help you navigate burnout. Still, if you start to believe that it might be turning into something more, Lifeline and Beyond Blue are 24-hour free services available to anyone.

Burnout is on the rise in all industries. As the pandemic saw how we worked change, burnout increased. It’s important to be aware of the signs of burnout so they can be addressed before it’s too late, as well as ways to look after yourself, no matter where you are in your career. If you find yourself struggling, be sure to speak up.