What is Burnout?
Stress is a common yet complex phenomenon within our fast-paced world. Manageable stress levels can protect us against things that could cause us harm and can even increase work performance. However, if we consistently experience high levels of stress, this can lead to a state of physical, emotional, and mental exhaustion known as burnout.
In 2019 the World Health Organisation (WHO) recognised burnout as an ‘occupational phenomenon’. However, stress from work is not the only cause as other factors such as lifestyle and personality traits can also contribute to its development.
Key signs you are experiencing Burnout:
- Feeling exhausted or drained most of the time
- Feeling overwhelmed
- Difficulty concentrating
- Negative outlook towards the world
- Feeling detached and isolated
- Lack of productivity or motivation
- Trouble sleeping
How common is it?
In the UK 1 in 5 workers have felt unable to manage the pressure and stress levels found within the workplace.
The pandemic has drastically blurred the lines between home and work life. One study found that since the start of the pandemic 46% of UK workers felt more prone to extreme levels of stress compared to the year before.
How can you help yourself?
Recognising the signs that you are experiencing burnout is an important first step. If ignored, then burnout can have significant consequences to your health and wellbeing. There is no quick fix but here are four things you can try to help you recover.
1. Find the source
As burnout develops gradually over time your stress triggers might be difficult to identify straight away but exploring them can help you to make the changes needed to recover.
If you have multiple stress triggers, they could be manageable when broken down. However, when multiple triggers are combined it can become overwhelming so knowing your triggers can help reduce your risk of burnout.
2. Set Boundaries
One of the main causes of burnout is not having a manageable work-life balance. Start with making small changes to your routine to take back control. This might include prioritising and delegating tasks when you are feeling overwhelmed.
Key steps to ensure a healthy work-life balance are:
- Finish work on time
- Leave work at work
- Be honest and firm about your needs with your employer
- Relax and recharge when home
When setting boundaries, it is important to learn how to say no so you don’t overextend yourself.
3. Small changes to routine
Here are a few things you can add to your routine to help reduce stress:
- Regular exercise routine
- Do things that bring you joy
- Keep a regular sleep and wake time
- Maintain a healthy diet
- Spend time with loved ones
Ask for help
It can be hard to ask for help but having a support network to help when you are struggling can relieve some of the stress of everyday life. This can be a group of friends, family or someone you work with.
Another way of receiving support is to get professional help from a therapist. They can help you identify stress sources and provide you with tools to help you cope with the challenges of burnout.
If you want to talk more about how we might be able to help call us on 07870 241970, email hello@nepsychology-co-uk.stackstaging.com or contact us through the website.
