Your body is intended to have high-energy, high-performance periods, with rest and recovery in between. The challenge is that often people routinely stay in “on mode” for virtually all of their waking hours.
Burnout. It’s something we’re hearing more and more about.
Even normally resilient people have been affected by the ongoing low-level uncertainty of recent years which wears down our body’s coping mechanisms. Lately financial stress outside of the work[lace was recognised as a key driver for people in organisations surveyed by Southern Cross in their business wellbeing survey.
So what are the key signs?
1. Physical Exhaustion
This is where you’re not just tired from time to time, but feel a deep ongoing lethargy. Even after a break away you still feel exhausted. It’s like your battery reserves aren’t able to recharge.
2. Cynicism / Depersonalisation
This is where you become increasingly detached and disengaged from your work. You find it difficult to derive the pleasure you once did or feel your work futile. You feel frustrated, cynical, and disconnected from others and want to withdraw.
3. Reduced Professional Efficacy/Lack of Achievement
This is where you notice your productivity dropping and even though you keep trying to “work harder” you feel increasingly ineffective. It creates a low sense of morale and sense that you’re not coping despite your best efforts.
Feeling constantly busy isn’t the same as feeling burnt out (but ongoing busy-ness without boundaries can certainly contribute to becoming so.)
And what are the causes?
1. Overwork – longer hours, not having resources for job
2. Insufficient reward – intrinsic award, am I valued, does my job matter, organisations strategy connecting with what you do?
3. Isolation – perceived sense or isolation, micro aggression caused by race/gender, excessive politics or unresolved conflict in the workplace, lack of psychological safety in an organisation or team, TRUST = first priority for leaders
4. Absence of fairness – perks, prestige, pay, promotion, voices being herd in meetings, lack of control = a big one, control over the how of the work, as well as the why.
Burnout is “a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress, often exacerbated by our digital lives.”
Here are five strategies to help prevent burnout in today’s tech-driven world:
1. Set Digital Boundaries
With constant connectivity, setting digital boundaries is crucial.
- Establish Tech-Free Zones: Designate areas or times where no devices are allowed, like during meals or before bed.
- Limit Notifications: Turn off non-essential notifications to minimize distractions and stress.
2. Prioritise Digital Self-Care
Digital self-care involves managing how you interact with technology.
- Scheduled Downtime: Use apps to schedule breaks from screens, encouraging offline activities.
- Mindful Consumption: Be selective about the content you consume to avoid digital overload.
3. Manage Digital Stress
Develop techniques to handle stress from digital sources.
- Digital Detox: Regularly unplug from devices to reconnect with yourself and your surroundings.
- Virtual Boundaries: Set limits on responding to emails and messages after work hours.
4. Stay Connected (offline)
Find off line ways to foster positive connections and support.
- Meetups: Join online communities or groups that share your interests for support and interaction.
- Family/Friends time: Use video chats to maintain personal connections with family and friends.
5. Leverage Technology for Breaks
Use technology to enhance your downtime.
- Relaxation Apps: Explore apps focused on meditation, yoga, or relaxation to unwind.
- Time Management Tools: Use apps to organize tasks and ensure you take regular breaks.
The issue is certainly complex, but awareness is a great first step. I hope these insights help you talk more openly about burnout in your workplace and take steps to prevent it.
One of my first coaching clients was a lady called Trish who was suffereing from burnout. Self employed and recently divorced Trish was more than tired she was burntout. I worked with Trish over a number of weeks and supported her gradual journey back to a healthy energy level. Day to day life got a little bit easier as we worked through the issues she was facing and had faced in the past that contributed to her fatigue.
If this sounds a bit like you reach out for a chat I’d love to hear from you if you think you may have hit the burnout state. I have been there myself and know how difficult it can be coming back from it – without support.