Am I experiencing burnout?

Burnout is a critical workplace issue affecting millions globally. As we observe World Mental Health Day 2024, with its focus on workplace mental health, understanding burnout has never been more crucial. World Mental Health Day was established on October 10, 1992, by the World Federation for Mental Health. Since then, it has been observed every year to raise awareness in the global community about critical mental health agendas [1]. The theme this year is 'Mental Health in the Workplace'.?Today, as we focus on this theme, I will be discussing a critical issue that often goes unaddressed: Burnout. According to the 2024 Global Talent Trends report by Mercer, a comprehensive study involving over a massive 12,000 participants globally, including 9,500 employees, 84 investors, 845 C-Suite leaders, and 1,900 HR leaders, delivers a sobering revelation:?more than 80% of employees are at risk of burnout this year. [2]

This article guides you through identifying burnout symptoms, understanding its causes, and implementing effective strategies for prevention and recovery. Whether you're a CEO, manager, or employee, learn to recognize the warning signs and take proactive steps to protect your mental well-being. Drawing from both professional expertise and personal experience, discover practical, actionable solutions to combat workplace burnout and restore balance to your professional life.

Are you on the road to burnout?

You may be on the road to burnout if:

• Every day is a bad day.
• Caring about your work or home life seems like a total waste of energy.
• You’re exhausted all the time.
• The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming.
• You feel like nothing you do makes a difference or is appreciated.

What is burnout?

Burn-out is a

?“syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

• feelings of energy depletion or exhaustion;
• increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
• reduced professional efficacy.” [3]

Is there a difference between burnout and stress?

Burnout may be the result of unrelenting stress. Stress, by and large, involves too much: too many pressures that demand too much of you physically and mentally. Being burned out means feeling empty and mentally exhausted, devoid of motivation, and beyond caring. People experiencing burnout often don’t see any hope of positive change in their situations.

What are some contributing factors to burnout?

Factors contributing to burnout can be placed in three categories: work-related, lifestyle and personality traits.

Work-related factors include:

• Feeling like you have little or no control over your work.
• Lack of recognition or reward for good work.
• Unclear or overly demanding job expectations.
• Working in a chaotic or high-pressure environment.
• Lack of role clarity

Lifestyle factors include:

• Working too much, without enough time for socializing or relaxing.
• Lack of close, supportive relationships.
• Taking on too many responsibilities, without enough help from others.
• Not getting enough sleep.

Personality traits which can contribute to burnout include:

• Perfectionistic tendencies; nothing is ever good enough.
• Pessimistic view of yourself and the world.
• The need to be in control; and reluctance to delegate to others.
• High-achieving, Type A personality.

What are some consequences of burnout?

Ignored or unaddressed job burnout can have significant consequences, including:

• Excessive stress
• Fatigue
• Insomnia
• Sadness, anger or irritability
• Alcohol or substance misuse
• Heart disease
• High blood pressure
• Type 2 diabetes
• Vulnerability to illnesses (getting sick more often)

Am I experiencing burnout?

If you answer yes to these questions, you might be experiencing job burnout. Consider talking to a doctor or a mental health provider because these symptoms can also be related to health conditions, such as depression.

• Have you become cynical or critical at work?
• Do you drag yourself to work and have trouble getting started?
• Have you become irritable or impatient with co-workers, customers or clients?
• Do you lack the energy to be consistently productive?
• Do you find it hard to concentrate?
• Do you lack satisfaction from your achievements?
• Do you feel disillusioned about your job?
• Are you using food, drugs or alcohol to feel better or to simply not feel?
• Have your sleep habits changed?
• Are you troubled by unexplained headaches, stomach or bowel problems, or other physical complaints?

How can I deal with burnout?

There is the three R approach to handling burnout. This includes:

1)??? Recognizing the signs

2)??? Reversing the damage by seeking support and managing stress

3)??? Resilience building by taking care of one’s physical and emotional health

Other approaches to dealing with burnout include:

1)??? Evaluating your options - Discuss specific concerns with your supervisor. Maybe you can work together to change expectations or reach compromises or solutions. Try to set goals for what must get done and what can wait.

2)??? Seeking support - Whether you reach out to co-workers, friends or loved ones, support and collaboration might help you cope. If you have access to an employee assistance program, take advantage of relevant services.

3)??? Trying a relaxing activity - Explore programs that can help with stress such as yoga, meditation or tai chi.

4)??? Getting some exercise - Regular physical activity can help you to better deal with stress. It can also take your mind off work.

5)??? Getting some sleep - Sleep restores well-being and helps protect your health.

6)??? Mindfulness - Mindfulness is the act of focusing on your breath flow and being intensely aware of what you're sensing and feeling at every moment, without interpretation or judgment. In a job setting, this practice involves facing situations with openness and patience, and without judgment.

7)??? Reframing the way you look at work - Focus on aspects of the job that you do enjoy, even if it’s just chatting with your coworkers at lunch. Changing your attitude towards your job can help you regain a sense of purpose and control.

Conclusion

I have been in the position where I found myself answering yes to these questions about being on the road to burnout. What made it worse was that even though I felt this way, I continued to perform at a high standard which meant I was even more stressed as I pushed through even when my mind and body were waving red flags. It wasn't a good place to be, but recognizing it was the first step toward positive change. My takeaway? Honest self-reflection isn't just helpful – it's essential for your well-being and long-term career success.

Food for thought:

Take a moment today to honestly assess where you stand. If you recognize that you are experiencing burnout, take the time to put a plan in place to resolve it. The impact of burnout impacts you, your friends, your family, and your workplace. You are important. Your mental health is important. Take care of yourself!

References

1. About World Mental Health Day - https://wmhdofficial.com/about-2024/
2. Hayes II, Julian. 2024. 82% of the workforce is at risk for burnout. Here’s what CEOs can do. Forbes. https://www.forbes.com/sites/julianhayesii/2024/04/29/82-of-the-workforce-is-at-risk-for-burnout-heres-what-ceos-can-d0/
3. 2019. Burn-out an "occupational phenomenon": International Classification of Diseases. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
4. Job burnout: How to spot it and take action. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642#:~:text=Job%20burnout%20is%20a%20special,as%20depression%2C%20are%20behind%20burnout.
5. Scott, Elizabeth. 2024. How to recognize burnout symptoms.https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-3144516
6. Smith, Melinda and Sheldon Reid. Burnout: Symptoms, Treatment and Tips on How to Deal. https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm

Yolande Hylton is the Managing Director of Hylton Insights, an HR Consultancy Firm with a mandate to guide businesses from the transactional to the transformational HR realm, thereby enhancing individual and organizational performance. For inquiries or to learn more, you can reach out to [email protected] or visit www.hyltoninsights.com