Burnout is a is a syndrome, not a medical diagnosis, caused by “chronic workplace stress that has not been successfully managed,” according to the World Health Organisation. I am often questioned if employees are burned or, rusting out, stressed, in overwhelm or being impacted by events external to the workplace. With so many options and different presentations, it is hard to know what to call it, but I don’t care less what it is called. If you are disengaged from work, considering quitting but feeling trapped, living in overwhelm, nervous system on high alert, self-medicating with alcohol, food, social media or drugs, lacking concentration, frustrated with work or becoming increasingly unsure of your ability and keep pushing through, then the name doesn’t make a lick of difference, you are in a living hell…and unfortunately, you are not alone.
We are currently in a burnout pandemic. The Australian WHS Survey conducted in January 2023 shows that nearly two-thirds of workers are feeling burnt out. A private wellness facility in Brisbane has seen a 684% increase in inquiries for stress and burn out in the last 12 months. This is on the back the past 3 years of pandemic affected increases. Despite high rates of burnout, financial pressures caused by increasing inflation and interest rates, have reduced attrition. A recent study showed that three quarters of employees will stay in their jobs, despite over half of them experiencing burnout, due to these financial pressures so does this leave us… presenteeism… a situation that costs the Australian economy $7 billion per annum.
Generally, burnout isn’t a sudden onset of feelings. Slowly your thoughts, feelings and actions progress through a series of stages. Like a long boat chugging along the Mekong, the initial stages may not feel like much, but as more and more items are loaded onto the boat they weigh down and slow the boat to the point where the engine can barely cope. It is helpful to understand the phases of burnout.
1. Honeymoon phase
Like a honeymoon phase in a relationship, this stage is filled with engagement, energy and optimism. Whether it is starting a new job or tackling a new task, there are periods of productivity and the ability to tap into your creative side. The trap at this point is the temptation to take on additional responsibilities when you are feeling good that may come to bite you down the river.
2. Onset of stress phase
You begin to experience signs of stress. Not every second of your day is stressful, but stress takes over more often than calm. As this stage begins, take notice of any physical or mental signs. You may start to lose focus more easily or be less productive when completing tasks. Physically, fatigue can start to set in.
3. Chronic stress phase
You’ll reach a point where the stress becomes more persistent, or chronic. As the pressure mounts, the stress is likely to consistently affect your work being easily distracted and overwhelmed. There is too much being loaded into the boat, you may apathetic, not completing work on time, being late for work or procrastinating during tasks. Socially, you may withdraw from normal work conversations and have an intense feeling of not wanting to be there. You may become easily irritated and lash out at coworkers (or really wish you could…adding to that internal stress). Sometimes, these feelings follow you home, affecting relationships. You may start self-medicating and stop the uneasy feelings.
4. Burnout phase
This phase is when you reach your limit and can no longer function as you normally would. Problems at work begin to consume you to the point where you obsess over them. At times, you may also feel numb and experience extreme self-doubt. Physical symptoms will become intense, leading to chronic headaches, and gastrointestinal problems. Friends and family members may also notice behavioural changes.
5. Habitual burnout phase
If left untreated, burnout can become a part of your everyday life and eventually lead to anxiety or depression. You can also begin to experience chronic mental and physical fatigue that prevents you from working. Your employment may be put in jeopardy if you continue this path, which is bloody annoying as it is the work that seemingly caused the issue in the first place!
Psychologists believe that it is easier to back out of burnout if you are in stages 1-3 prevention is always better than a cure. There are 3 symptoms to be aware of
Exhaustion: This extreme fatigue presents itself both mentally and physically. Depersonalisation: This is a feeling of indifference. You start to feel numb, you may become more cynical in your inner workings or lack the ability to communicate effectively with people.
Reduced personal accomplishment/performance: This tends to manifest when you feel your work is insufficient and you’re incapable of performing your work. For example, you may lose pleasure in work you previously received joy from. Your usual creativity may wane, and it can become harder to concentrate.
If you or someone you are working with is experiencing what looks to be burnout, the best thing you can do is try and take some time off (even just a few days) to have a reset and seek medical advice, get a mental health care plan and start seeing a counsellor or psychologist (there is likely wait times so prioritise this).
Before returning, find new ways to cope with your job, prioritise self-care and schedule time for yourself. This can be as simple as taking breaks throughout the day or going on a walk during lunchtime. In stressful moments, it may also help to practice breathing techniques to bring you into a calm state when stress is rising. Look at incorporating new hobbies, yoga, meditation martial arts, fishing or other activities where there is an emphasis on mind, body, breath coordination to lower your stress.
While at work, build and keep the boundaries clear. The number one thing I coach people new to a job on is developing the boundaries early. The temptation to say “yes” to everything is real, as they feel it’s necessary to showcase their value to their boss. This can be dangerous. Sooner or later, you may find yourself drowning in too many tasks.
Knowing your limitations also includes a set work schedule. In today’s work-from-home environment, it’s easy to be flexible and work longer hours or respond to emails or texts after working hours. While answering a call at night may seem harmless, it can lead to bad habits.
I am bringing my Rejuvenation Mentoring to market to help people returning from time off or at risk of burn out, and I am looking for individuals and organisations to be part of the pilot program. Please reach out if this is something you would like to learn more about.
Comments