Co-author: Ricole Tay
Have you ever felt overwhelmed and tired to the extent that you found it hard to carry out your daily tasks? Do you find yourself caught in cycles of extremely low energy, annoyance, and irritability? In that case, you might be experiencing burnout. With many life-altering events, such as the pandemic over the past years, it is no doubt that one’s life has been drastically impacted. Although burnout is not a new concept, the pandemic truly highlighted how widespread the issue is and the factors that put one at risk of burnout.
According to the Work and Wellbeing Survey by the American Psychological Association (APA) in 2021, 3 in 5 employees have reported negative impacts of work-related stress and are at risk of burnout. The prevalence of burnout is a cause for concern and a condition that should not be overlooked. In this article, we hope to shed light on how to recognise burnout and tips one might find helpful to avoid experiencing burnout.
What is burnout
According to the APA, burnout is defined as “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.” Burnout is a form of exhaustion caused by constantly feeling overwhelmed and is closely associated with negative feelings. It can happen to everyone and anyone at any point in time. Interestingly, working adults have reported a higher percentage of burnout, with 77% of employees experiencing burnout in 2022 alone.
Typically, many may stretch themselves thin to fulfill the demands in all aspects of their lives. Commonly, prioritising others before themselves. Therefore, while juggling work and personal life, one may get too stressed up and neglect their well-being, which is how burnout can begin. The combination of immense work deadlines, unmanageable work duties, too much family responsibility, and a lack of healthy coping mechanisms, makes one vulnerable to experiencing burnout. Although burnout has not been established as a medical or psychological disorder, the World Health Organisation recognises burnout as an occupational occurrence and a condition that should not be dismissed.
Some symptoms of burnout
Insomnia, short repetitive interruptions of sleep, and poor sleep quality
Constantly feeling exhausted, drained, and having little to no energy to get any work completed
Decrease in productivity
Withdrawing from social circle
Loss of interest or pleasure in things that one used to enjoy
Increase in irritability
Loss of appetite
Five stages of burnout
The onset of burnout does not just occur overnight. Instead, it results from extreme emotional, physical, and mental stress for an extended period. An American psychologist, Herbert Freudenberger, established the 12 stages of burnout in the 1970s, which was then revised and compiled into five stages over the years. These five stages briefly lay out the process of burnout.
Honeymoon phase. The honeymoon phase describes the energised and motivated feeling one feels when embarking on a new job, role, or job assignment. The excitement and satisfaction lead to productivity and reveal one’s creative side.
Onset of stress phase. In this stage, there is an increased in stress and fatigue. Mental and physical signs of stress begin surfacing - concentration ability lowers, and the productivity level decreases. Sleep quality is affected, and one may struggle to enjoy leisure time.
Chronic stress phase. Stress becomes more persistent. It may affect their performance at work and their behaviour toward others. For example, being late, substandard work performance, and being withdrawn from social activities. One may lash out at colleagues and family members as they become short-tempered and easily irritable.
Burnout phase. This phase is when one has reached their limits, and normal functioning is impaired. The responsibility one has to handle is draining them, taking a toll on their mental and physical well-being. One’s self-esteem is affected by feelings of failure, dissatisfaction, self-doubt, worthlessness, and loneliness. They may also experience physical symptoms such as extreme fatigue, chronic headaches, and stomach issues.
Habitual burnout phase. Burnout has become a part of one’s life and may begin to manifest as a serious condition due to mental and physical symptoms. At this stage, one’s social and professional front may be damaged as they may not have the energy to engage socially and may vent their frustrations inappropriately. If not managed, burnout can possibly lead to depression and/or anxiety.
Tips to avoid burnout
Work-life balance. Balancing work and one’s personal time is important. Set clear boundaries and set aside time for leisure helps avoid overworking oneself. Personal time is meant to unwind, so put away any work-related documents and be fully present in the moment.
Manage blurred lines. The flexibility to work from home that arose from the pandemic have been a saving grace for many. However, the blurred lines between work and home can cause one to work for more hours than they ought to. It is important for one to create a routine, differentiate time spent on work and leisure. Additionally, finding a conducive environment when working from home can help increase productivity and spend less on work in general.
Learn to say no. As hard as it is, saying no to colleagues’ requests outside of working hours and to social gatherings when one feels drained is a big part of self-care. Listen to your body and needs, take the necessary rest so as to maintain a more sustainable lifestyle.
Spending time on pleasurable activities. Engaging in healthy activities that one used to enjoy can effectively manage stress levels. These activities can vary from person to person. For example, activities like exercising, watching shows, and spending quality time with oneself, friends and family are great ways to relax and reduce stress levels.
Practice good sleeping habits. Sleep is essential for humans to function. Cultivate a healthy sleep cycle. Avoid burning the midnight oil or staying up late, as it may eventually affect your energy and concentration level at work the next day.
Schedule short breaks throughout the day. Working your brain for a prolonged period of time decreases efficiency. Therefore, having short breaks can help to maintain focus. For example, one can begin the day by allocating a fixed duration for the work one has to complete that day. After ticking off a few of those tasks, set aside time to rest. Taking a walk, exercising, reading, or watching shows can help increase productivity and concentration when you get back to work.
Conclusion
Burnout can potentially be dangerous. If unmanaged, it can take a toll on one’s mental and physical health. Given the obligations and expectations that one has, it can be challenging to set aside personal time. However, learning to set clear boundaries is crucial to a more sustainable lifestyle. ‘Prevention is better than cure;’ manage your time wisely, take time off if needed and seek comfort from your closest ones if you are stressed out with life’s demands. If you find yourself stuck in this downward spiral, reach out today.