Preventing Burnout

Burnout is on the rise. Some surveys* have estimated that as many as 61% of working professionals are burned out! Tech and finance companies seem to report especially high rates of burnout. At Apple, for example, 76.2% of surveyed employees were shown to be burnt out.

Burnout is classified by the World Health Organisation as an “occupational phenomenon” meaning that it is caused by prolonged or chronic work stress. It has 3 defining components:

1. Feelings of energy depletion or exhaustion
2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
3. Reduced professional efficacy

The top reasons for burnout were reported as unmanageable workloads, insufficient rewards, a lack of control over work, and a lack of support from managers.

Recognising the early signs and symptoms of burnout in yourself is essential in order to prevent developing full-blown burnout which can take months to resolve. Be on the lookout for the following symptoms:

• Increasing cynicism or frustration about your working conditions or the people you work with.
• Unexplained physical symptoms, like headaches and stomach pain or even intestinal issues.
• Feeling drained, unable to cope, and constantly exhausted.
• Difficulty in concentrating, a lack of creativity or poor job performance.

Put more simply, if you feel exhausted, start to dread your job, and begin to feel less capable at work, you are definitely showing signs of burnout.

If this all sounds like you, then it is time to take action. Prioritise yourself and your own health by developing a self-care strategy. Your strategy should include all four of the following components to give you the best chance of beating workplace stress:

Exercise

• The closest thing we have to a magic medicine for stress! Regular exercise beats stress through multiple pathways including hormonal changes, distraction, promoting confidence, and increased resilience. Exercising in the big outdoors is even more effective than exercising indoors in this regard.

Healthy diet

• When you are struggling to cope with stress, the last thing you need is to stress your gut and body with poor quality nutrition. Choose healthy, whole foods including heaps of fresh vegetables and avoid the processed snack foods and fast foods.

Sufficient, good quality sleep

• Sleep is our most powerful restorative process. Prioritise good sleep to wake up feeling refreshed and ready to tackle the challenges of the day.

Social support

• We all need a shoulder to cry on every now and again. Don’t be afraid to reach out to your social circle whether that be family, old friends or your jogging buddy. Strong social relationships are a powerful buffer against the effects of stress.

*teamblind.com — The State of Burnout 2020

Dr Jarrad Van Zuydam, Chief Medical Officer