Let’s be honest — a lot of us are prone to getting stressed out and overthinking about work. We try to ignore it and pretend we’re fine until we reach boiling point. Luckily, there are proactive measures available so that you can take control and prevent burnout.
What is burnout?
Burnout is defined as a state of emotional, physical or mental exhaustion usually resulting from a prolonged build-up of stress that has not been properly managed. It commonly develops at work, but relationships and parenting can contribute. The predicted onset is between 25–44 years old.
Basically, you’re a workaholic.
There are 5 stages that ultimately lead to burnout:
- Honeymoon phase: Often experienced when starting a new job or role and undertaking different tasks. There will be predicted stress, but one’s optimism often overshadows it. Symptoms include high productivity levels, increased motivation, commitment and job satisfaction.
- The Onset of Stress: Typically this is when you notice that some days are more difficult than others and you’re struggling to find purpose. This phase is also accompanied by decreased optimism and productivity, boredom, job dissatisfaction, lack of sleep and potentially increased anxiety.
- Chronic Stress: This is when you start to become more sensitive and see frequent mood changes, such as procrastination, carelessness, lethargy and less effort to be on time for work or deadlines.
- Burnout: This is when intervention is required. The constant state of stress leads to social withdrawal, pessimistic outlook on work/life, behavioural changes and wanting to escape.
- Habitual Burnout: The final stage is when you have adapted to this state, and is accompanied by a significant emotional problem like depression, chronic sadness or fatigue.
As you can see, burnout is a gradual development. Whereas stress is characterised by over-engagement, burnout is a physical and mental disengagement.
In 2018, a UK poll found that 74% of respondents reported feeling so stressed and overwhelmed that they were unable to cope. This means that Burnout is becoming a phenomenon.
Taking Control
It’s not like flicking a switch, but you can take precautionary steps to prevent burnout from settling in. As with any health issue, it’s best to catch it in the early stages to tackle it quicker. You can do this by implementing the 3 R’s Approach.
- Recognise: Acknowledge your stress! Rather than brush it under the carpet, note down the warning signs and understand the cause. Speak to someone about your workload and explain how you’re feeling.
- Reverse: Do something that actively de-stresses you like exercise, socialising or limiting negative contact with people. Take some time off-work and reframe your priorities. Don’t overextend yourself and learn to say no. Take time to rest and recover, re-evaluate your goals and focus on your needs.
- Resilience: As humans, it’s inevitable to succumb to work-related stress and pressure. Over time, you will build up resources that you can readily use in times of need and overcome adversity.
In Summary…
It’s important to consider the cause of your stress. For example, if you’re struggling to find purpose or meaning in your work, that is a contributing factor. The key to fulfilment is finding a job you love. Similarly, you should surround yourself with positive people who emit good vibes.
Also remember: it’s just a job. Behind your conscientiousness and strong work-ethic still means you need to look after yourself. Nourish your body with balanced meals, physical activity and sleep.
Take a moment to read through the stages again and see whether you can notice any patterns in your own behaviour. We often forget to check-in and therefore miss signs that we could be struggling. Use these tips above to help you self-manage and speak to your GP if you need extra support.
Written by Naida Allen
Naida is a Criminology and Psychology graduate who is passionate about promoting positive mental health and wellbeing. She is a creative writer/blogger and runs an online platform with a close friend called ‘Confidently Anxious’ — which aims to help others struggling with their mental health by sharing personal stories and coping tips. She currently volunteers as a Peer Mentor for young persons.
