Recognizing Burnout: Signs, Symptoms, and Solutions for a more sustainable way of working
A decade ago many of us were possibly not familiar with the term burnout. We probably understood the meanings of stress, anxiety, depression, and even a lack of sleep, but burnout might as well have been what happens when you leave something in the oven too long.
Mental Health UK defines burnout as ‘a state of physical and emotional exhaustion caused by long-term stress, often at work’ and their research indicates 85% of UK adults can correctly identify signs of burnout. The YouGov poll of over 2000 adults in March 2021 also found one fifth of workers felt ‘unable’ to manage pressure and stress levels at work, while 46% of workers felt ‘more prone to extreme levels of stress’ compared to a year ago.
Data from Statista reveals the number of workers reporting work-related stress, depression or anxiety in Great Britain has increased substantially over the past 10 years, from 430,000 to 914,000 per year between 2011/12 and 2021/22. Although the Covid-19 Pandemic has surely had an impact, with figures rising from 602,000 cases of work-related stress, depression or anxiety in 2018/19 to 828,000 in 2019/20, numbers continue to rise, making burnout an increasingly prevalent concern affecting individuals across various professions and lifestyles.
Signs and Symptoms
Burnout often manifests in subtle yet progressively intensifying ways. Individuals experiencing burnout may notice a decline in their overall energy levels and motivation. Persistent exhaustion, both physical and emotional, becomes a hallmark sign. Feelings of cynicism, detachment from work or personal life, and a sense of inefficacy or reduced productivity often accompany burnout.
Moreover, cognitive symptoms such as difficulty concentrating, memory issues, and reduced problem-solving abilities can arise. Physical symptoms like headaches, muscle tension, and changes in sleep patterns can also be indicative of burnout.
Several factors contribute to burnout, including excessive workload, lack of work-life balance, unresolved chronic stress, a toxic work environment, unclear job expectations, or a sense of little to no control over one's work.
Solutions and Coping Strategies
Recognizing and acknowledging burnout is the first step towards finding solutions. Implementing self-care practices is crucial. Setting boundaries between work and personal life, engaging in regular physical activity, ensuring adequate rest, and practicing mindfulness or meditation can help manage stress levels.
Additionally, seeking support from friends, family, or professional counsellors is essential. Sometimes, altering work habits, delegating tasks, or discussing workload concerns with superiors can alleviate burnout. while prioritizing tasks, practicing time management, and taking regular breaks throughout the day may also prevent overwhelming exhaustion.
Creating a supportive work environment that promotes open communication, values employee well-being, and offers resources for stress management and mental health support is pivotal in preventing burnout.
Conclusion
Recognizing burnout involves tuning in to both physical and emotional cues. By understanding the signs and symptoms and acknowledging the underlying causes, individuals can take proactive steps to prevent and manage burnout effectively.
Prioritizing self-care, seeking support, and fostering a healthy work-life balance are fundamental in combating burnout and promoting overall well-being. Remember, addressing burnout is not a sign of weakness but a step towards self-preservation and sustainable productivity.
Subira Jones addressing the CIPR Horizon Conference, November 2023
Preventing burnout one speech at a time
With her bright pink trousers and megawatt smile, Subira Jones radiates energy as she walks across a stage to deliver a keynote speech. Just four years ago the former analyst was ill and unemployed. She was, effectively burnt-out.
“If stress is like a fire, burnout is like a housefire.” Subira explains.
Working in the world of investment, Subira was used to stress, like many in high pressure environments, thriving on it for a time. However, after being diagnosed with a chronic disease and suffering depression, Subira was forced to reappraise her life. She paid off her consumer spending debt and radically changed how she lived and worked to manage stress levels and keep the symptoms of her illness under control.
Her transformation led to her becoming a lifestyle strategist and founding The Corporate Hippie, supporting others in preventing burnout.
When taking stock of your life, Subira recommends asking yourself whether the lemons are worth the squeeze, i.e. whether the sacrifices you are making, or the difficult things you are doing are worth it for what you want to achieve. To do this, you need to first understand the bigger picture.
“Sometimes there’s a lemon that has to be squeezed to make the lemonade that is part of the bigger picture. Take time to understand the purpose.”
While managing stress, and having fun should be high on the agenda, relying on holidays to relax, or needing to constantly treat yourself is potentially masking a problem. To avoid burnout, Subira recommends ensuring that your life is good enough on a daily basis and in tune with your values so that you don’t need to escape from it.
“I overcame depression by reducing the gap between the person I was trying to be and the person I really was. Anxiety increases when you have a negative expectation about a stress.
“Create a lifestyle that you don’t have to escape from. The way I’m living my life now meets my core values. Living up to a certain lifestyle can break the bank but living a lifestyle that fits your core values is more sustainable.”
Quotes from Preventing burnout for sustainable high performance and success at the CIPR’s Horizon Conference, 14 November 2023