"Describing it personally, one might call it 'exhaustive depletion'; understanding why burnout poses a greater risk than commonly perceived..."
Burnout, a syndrome resulting from chronic work-related stress that hasn't been successfully managed, is a growing concern in today's fast-paced world. According to the World Health Organisation, burnout is characterised by emotional exhaustion, detachment, and feelings of ineffectiveness.
Chronic stress can inspire a wide range of physical symptoms, including headaches, joint pain, gastrointestinal problems, lowered immune system, and insomnia or sleep disturbances. It is the main cause of mental exhaustion, leaving individuals feeling drained and depleted.
One in four employees reported experiencing symptoms of burnout in 2022, according to a global study by the McKinsey Health Institute. To combat this, individuals can engage in self-care activities such as exercise, meditation, and adequate sleep. Establishing clear boundaries between work and personal life is also crucial in maintaining a work-life balance.
For employers, fostering an environment where employees feel safe to express concerns without fear of retaliation is essential. Managing workloads to ensure they are realistic and manageable, offering wellness programs, flexible work arrangements, and opportunities for professional development are other effective strategies. Clearly defining roles and expectations can also reduce ambiguity and confusion.
Building a strong support network of friends, family, or mental health professionals is crucial for individuals. Repeating kind, coaxing words to oneself can help combat feelings of burnout and promote self-care. Developing positive coping techniques, such as deep breathing exercises, can help handle stress before it becomes overwhelming.
The 'chicken wing shoulder roll' breathing practice, massaging the forehead, and getting a good night's rest are other techniques that can help reboot the body and reduce stress. The 'savasana' yoga pose can also refresh the body and mind by lying down on a comfortable surface and focusing on relaxation.
Regular communication with family, friends, or coworkers for emotional support can provide comfort during stressful times. Specialists such as Suzy Reading, a chartered psychologist and coach, and Dr Sarah Jane Khalid, an experienced counselling psychologist, coach, and meditation teacher, offer guidance and support for those struggling with burnout.
By addressing both individual and systemic factors, employers and employees can work together to prevent and manage burnout effectively. Scheduling longer breaks or vacations, organising tasks by priority, and taking short breaks throughout the day can also give the mind a chance to rest and recharge. Burnout is not a sign of personal failure but a result of the brain and body being overwhelmed by stress.
- Incorporating activities like knitting, sewing, or crochet into one's hobbies during downtime can serve as a form of stress relief and contribute to overall mental health and wellness.
- Employing evidence-based mindfulness techniques such as repeating kind words to oneself, deep breathing exercises, or practicing the 'savasana' yoga pose can effectively combat feelings of burnout and promote self-care in the workplace.
- To foster a supportive and stress-reducing workplace, employers could consider offering health and wellness programs that encompass a variety of wellness activities, including science-backed stress management techniques like mindfulness and meditation.
