WHAT IS A BURNOUT?
But what exactly is a burnout? In 2019, the World Health Organisation (WHO) recognises burnout syndrome in the eleventh revision of the International Classification of Diseases, albeit as an occupational phenomenon. According to WHO, a burnout is characterized by three dimensions: (1) feelings of energy depletion or exhaustion, (2) increased mental distance from one’s job, or (3) reduced professional efficacy.
Ultimately, a burnout undermines your ability to work effectively and professionally. In fact, you may even find routine or previously enjoyable tasks challenging to complete too. Read on to find out what are the common red flags signalling an impending burnout and learn how you can prevent it from happening.
YOU ARE EASILY AGITATED
It is easy to feel snappy when you are experiencing a burnout. This happens because when you are overworked and are no longer feeling happy at your job. According to mental health and productivity writer Eric Sangerma, you are also likely be unable to handle minor inconveniences and take more effort to communicate with your clients or colleagues too.
YOU ARE IN A SPIRAL OF SELF-BLAME
For long, writers have argued that burnouts may indicate the presence of a results-oriented culture in the office. When you are not performing as well, you may feel a case of imposter syndrome, where you think you are not doing good enough despite your best efforts. This rings especially true in the pandemic climate where you do not get enough in-person validation or face-to-face feedback from your peers and superiors.
YOU ARE VERY DISTRACTED AND REQUIRE FREQUENT “CATCH-UPS”
When you are cognitively exhausted, you tend to lose track of your goals and commitment. You may find your closed ones needing to remind you of the nitty gritty details, or someone may call you out for your distractedness.
YOUR SLEEP PATTERN IS SKEWED
When you find work a drudgery, you will likely find ways to procrastinate. Sometimes, you may partake in revenge bedtime procrastination, a phenomenon where put off sleep at night by watching videos, gaming, texting others or just browsing the internet in an effort to reclaim the much coveted “me time”.
As a result, you may see yourself sleeping later, and perhaps waking later too. This may even happen when you are on vacation or on leave too.
WHAT CAN YOU DO?
It is important to notice the subtle (and at times, not so subtle) signs of a burnout. And when you do, you can come up with coping mechanisms to better manage your workload and stress. In the spirit of self-care, which does not always mean going on a yoga retreat, here are some of the things you can do to manage your stress:
SET BOUNDARIES
Learning how to say no courteously can be a helpful strategy to cope with stressors at work. If you are feeling overwhelmed, one of the reasons could be your propensity to accept too many commitments.
A DIGITAL DETOX
Take a break away from technology, social media, and work over the weekend. Spend a day alone (or with your loved ones) doing your favourite activities, whether it is a hike or an art jam.
DO WHAT MAKES YOU HAPPY
Create a list of things that bring you joy. In the jovial Marie Kondo spirit, it makes sense to make time for some of these activities, whether it is going on a movie marathon or heading to the gym. Sometimes, time spent away from work helps relieve your body and mind of their stress.
A WELL-RESTED SLEEP
It is likely that when you are burnout, you have trouble falling asleep. Consider steering away from your screens 20 minutes before you hit the sheets, drinking a cup of chamomile tea, or practicing some breathing exercises to relax your body.
TALK TO SOMEONE
If you feel like you have hit a wall, consider reaching out to someone you trust for help. You may consider voicing out your worries to your superiors, a friend, or a family member. Lean on their shoulders if you need to. You may find some solace doing so. If necessary, talk to a therapist to better confront a burn out.
