Work is an important part of our lives and can take up a large portion of our time, so it is understandable that we can sometimes feel stressed about situations in the workplace. At times we may have many tasks to juggle, work in a demanding role with high responsibility, experience challenges working with colleagues, or we may work in an environment where we are exposed to distressing situations. All of these circumstances can be stressful, and so it can sometimes be difficult to ‘switch off’ from work when at home. This has become more difficult since the COVID-19 pandemic as the lines between work and home life have become increasingly blurred, especially since the introduction of working from home. Work-related stress is important to consider as it can lead to a term known as ‘burnout’. So, what is burnout and how can I spot the signs?
Burnout
Burnout is not a medical condition; it is a state of emotional and physical exhaustion that can occur as a result of a prolonged period of stress. Common causes of burnout include:
The COVID-19 pandemic may have caused changes in our lives/the workplace which may also have contributed to feelings of burnout such as:
Signs of burnout
The signs and symptoms of burnout may be subtle at first, but they can progressively worsen. It is important that we are mindful of our wellbeing and spot any early warning signs of burnout to prevent it from occurring. Here are some signs that we may be feeling burnt out:
We may notice a change in our emotions including:
We might notice a change in our behaviour such as:
We may also notice physical symptoms such as:
So, what can we do to stop ourselves from becoming burnt out?
Preventing burnout from occurring
Maintain boundaries
Having healthy boundaries is about acknowledging what your limits are and maintaining these. It can be helpful to clarify what is expected of you at work, and let your manager and colleagues know what you are comfortable with.
Create a to-do list
It can be easy to ruminate about work concerns or tasks that have not yet been completed. However, it is important to give your mind a break from work and ‘switch off’ when at home. Instead of keeping unfinished tasks on your mind, you could try creating a to-do list at the end of the day, so the next day you come into work, you can pick up where you left off. If something regarding work comes to mind when you are at home, note it down, and set some time aside during the next working day to come back to it. Try to maintain your work-life boundaries.
Plan annual leave
To maintain a work-life balance, it is essential to have breaks from work. Taking annual leave is a great way to do this and can help you to come back feeling refreshed. It is important to leave your work behind when you are away, so try not to check your work emails, and let your colleagues know when you are uncontactable.
Stress awareness
Try to take some time each day to check in with how you are feeling. You could do this by keeping a diary where you record your stress levels and what you have done that day to help you to identify any triggers. Regularly checking in with yourself can help you to spot any changes and address any difficulties that may be causing you to feel stressed, reducing your chances of becoming burnt out.
Engage in self-care
In order to maintain a work-life balance, it is important to ‘switch off’ after work. Make time to do enjoyable activities outside of work, whether that be meeting up with family and friends, watching your favourite TV show, baking your favourite food, exercising, or having a relaxing bath. Engaging in hobbies and activities can provide you with enjoyment and fulfilment outside of work.
Seek support
Reaching out for support can be really helpful. Talking to friends and family can help them to understand how you are feeling and what they can do to support you. If you feel comfortable doing so, it may be helpful to organise a meeting with your manager to discuss any concerns that you have about work and what support could be put in place to help you. If you would like a confidential conversation to discuss support options that are available to you, please get in touch with us at Revive Psychological Services via our contact page to book a telephone consultation.
Maintain healthy habits
It can be easy to fall into unhealthy habits when we are feeling stressed. Instead, try to maintain a healthy lifestyle such as eating regular balanced meals, exercising, maintaining a sleep routine, and reducing alcohol consumption as these can all increase psychological wellbeing.
I think I may be burnt out – what can I do?
Pace yourself
When we are feeling stressed or burnt out, we may not be able to do as much as usual. Try not to worry if you feel like this. Instead, pace yourself by gradually building up your activity levels, and reward yourself for what you can do.
Reach out for support
If you think you may be burnt out, reaching out for support can be helpful. Take a look at our therapies page to see what we can offer or get in touch with us via our contact page to book a telephone consultation.
I’m unsure if this image can be used – I found it here: The Bizarre Truth Behind Leadership Burnout in 2022 (vantagecircle.com)
This image is from Pixabay which I believe can be used for free: Multitasking Working Busy - Free image on Pixabay
The below images are all from unsplash.com
