HAVING a sneaky cry in the toilets or snapping at your colleagues – we’ve all had days when work gets a bit much.
But completely crumbling is not to be ignored, and could indicate you’re heading for burnout.
Research published last year revealed workplace burnout had impacted 88% of UK employees to some level over the previous two years.*
One-third claimed to suffer from physical and mental exhaustion frequently due to workplace pressures,” says Dr Joanna Burrell, clinical psychologist and co-founder of Ultimate Resilience.
Contributors to burnout include too much work, staff shortages, poor management, a toxic work culture and, above all, lack of employee support.
For some, it is exacerbated by the idea that the traditional nine-to-five working day has become increasingly old-fashioned, with checking email on mobiles and working from home blurring boundaries between work and personal life.
What does burnout look like?
Burnout is more persistent than the odd bad day at work.
The World Health Organisation defines it as “resulting from chronic workplace stress that has not been successfully managed.”
“Signs of burnout can manifest in low motivation, disengagement in communication, unhealthy workplace behaviours and also perceiving work tasks to be harder than they are,” explains chartered coaching and counselling psychologist Dr Jo Perkins, who says it can reduce productivity.
“Burnout is cumulative and early signs and symptoms are subtle, which is why we often attribute them to not being very organised, not coping well enough or needing to work harder, which tends to exacerbate the problem.”
Experts warn that ignoring burnout can cause lasting harm to your health.
“It can lead people to become so mentally, physically and emotionally overwhelmed and exhausted that they are unable to perform basic daily functions,”
Dr Perkins says. “It can also lead to, or be the result of, mental health conditions, such as depression and anxiety.”
Commit To Change
“Burnout is often your body’s way of forcing you to stop and take a break,” says Thijs Launspach, psychologist and author of Crazy Busy: Keeping Sane In A Stressful World.
“It may feel like you don’t have time to stop and focus on yourself, but without doing so, burnout will persist.”
“Avoid the misconception of recovering from burnout and resuming your normal routine, as this will only lead to a recurrence,” says Melissa Day, therapist and holistic medicine practitioner at Niroshini 360.
So, where should you start?
“Define the things in life that are personally and professionally important to you,” says Dr Lynda Folan, workplace psychologist and managing director at Inspired Development.
“Block out time to devote to this and stop simply defaulting to working.”
One of the simplest ways you can stick to personal goals is by having strict rules around digital use, for example.
Perhaps make your family’s lounge a no-phone zone.
The app Forest (Forestapp.cc) allows you to set a timer for staying off your phone and, during this time, plants in your own digital “forest” grow or – if you use your phone – wilt.
Habit trackers, such as Fabulous (Thefabulous.co) can help you stick to your goals during the day.
Start Healthy Habits
When your life feels hectic, it’s easy to forget basic needs.
“Do your self-care routines need improving?” asks Thijs.
“This includes sleep, diet, exercise, relaxation, recovery and space for play.”
One of the easiest things you can do is to make sure you get exposure to sunlight every day.
“Vitamin D is an exceptional mood-stabiliser and arguably the most essential nutrient for producing effective hormones,” says Melissa.
Can you only spare a few minutes?
Apps such as Calm, WorkLife Central and Headspace provide quick stress relief.
A therapist can help you spot triggers of anxiety, stress and depression, and how to act on them fast.
The British Association for Counselling and Psychotherapy allows you to find accredited therapists in your area (Bacp.co.uk). Or see if you can get free help through your GP or workplace.
Identify Your Identity
Certain personality traits can make you more vulnerable to burnout.
“These include perfectionism, trying to be ‘the best’ and difficulty prioritising,” says Dr Perkins.
“If our self-worth is linked with our work identity, it can create an insatiable need for validation via our performance at work, which makes us push ourselves harder.”
A therapist can help you redress your work-life balance.
But you could also join wellbeing platform The Anti-Burnout Club, which provides a wealth of both free and pay-what-you-can resources (Theantiburnoutclub.com).
Prioritise Monotasking
Multitasking has been celebrated in the past, but now it is all about monotasking.
“You cannot put 100% into one task if you are constantly juggling too many plates,” says Adam Butler, CEO of Officeology.
“Making a list of the key tasks that are most important and numbering them in order of urgency can help create a clear roadmap of your daily workload,” Adam says.
“If you know a task will take an hour to complete, set a timer and move on to the next task once the hour is up.”
This can improve focus and, as a result, help manage workload. Want to drown out distractions?
The Noisli app (Noisli.com) offers free ambient sounds, such as rain, that could help you focus – and it has a built-in timer.
Suggest Solutions
Avoiding burnout is a two-way street – your employer needs to meet you halfway.
“Conditions that can contribute to burnout include not feeling in control of your workload, lack of breaks or holidays, poor management, workplace conflict, lack of recognition, doing work that is not aligned with your values and lack of appropriate support,” says Dr Perkins.
She suggests telling your line manager how you feel, including any personal problems or mental health conditions at play.
Be clear on what is contributing to your burnout, and have suggestions on ways to fix it.
“If your line manager doesn’t take you seriously, confide in someone in HR,” says Dr Perkins.
“But if you don’t expect the conditions at work to change, it’s best to look for another job.”
Establish Boundaries
“Boundaries are limits you set around how you allow other people to engage with you in order to ensure your relationships stay healthy and your mental health, energy, mood and time are protected,” says Melissa Urban, author of The Book Of Boundaries.
For example, you might outline how you prefer to receive feedback or set time windows when interruptions should be kept to a minimum.
“By clearly and kindly upholding your limits in a work situation, it is teaching people how to treat you,” Melissa says.
“But there are power dynamics that might make conversations delicate at work.”
She recommends using clear language and allowing people to digest what you’ve said.
In the moment, they may feel defensive or guilty.
When it comes to boundaries, Melissa says: “The more you practise, the easier it will become.”
