13.11.2024

HOW TO DEAL WITH WORKPLACE BURNOUT

What is burnout? In short, burnout refers to a state of chronic physical and emotional exhaustion that occurs in relation to your workplace. If work-related stress is not regularly managed, it can have physical, mental and cognitive consequences.

You may feel that you have to work extra hard to maintain satisfactory results. At the same time, you may feel like you're putting in your usual effort, but your results are still suffering.

When your activity levels exceed your energy levels, you will experience severe stress. And when high stress is consistent in your life, there is a cumulative effect of symptoms that can lead to burnout because you have put the needs of others or your work before yourself.

What are the common symptoms of burnout?

Although the symptoms of burnout are ultimately work-related, they often cause an effect that blends into other areas of your life. Here are some of the most common symptoms of burnout.

Insomnia – this can include sleep disturbances and difficulty falling asleep and staying asleep, which can also lead to physical exhaustion and irritability.

Aches - You may experience headaches, muscle tension or other physical discomfort. It is also quite possible that you suffer from migraines.

Gastrointestinal problems – early stages can include nausea, constipation and diarrhoea. Doctors add that stomach pains and symptoms related to irritable bowel syndrome are also common.

Detachment – You may feel detached or have a negative attitude towards your colleagues and tasks. This can be especially harmful for people who work in team dynamics.

Decreased concentration – brain fog is one of the most common ways this symptom manifests itself. You may also experience a reduced attention span or impaired cognitive performance.

Decreased sense of achievement – You will begin to feel that your efforts are not paying off, which can lead to feelings of helplessness or lack of motivation. As a result, you may step back from your responsibilities or take medical leave to rest.

Isolation – You may feel inclined to withdraw from your friends and family, or they may complain of a lack of your presence.

How to prevent burnout?

If you are in a position of authority in your company, take active measures to create a work environment that encourages others, and therefore yourself, to prioritize their well-being. For those who don't have as much authority in the workplace, doctors suggest practicing setting boundaries early and often and using your "no" when necessary.

Of course, this can be easier said than done, so a good first step is to clarify what boundaries you want to start setting, and be prepared to be specific about your needs when you talk to your manager.

Before having a discussion with your superiors, it may be helpful to practice your preferred form of mindfulness to ease nerves or anxiety. Note that depending on your needs, it may take several calls.

For daily refreshment, you can turn to exercise or meditation to relieve stress between meetings or before and after work. Whether it's yoga or meditation, the goal is to do something to engage your mind. Pausing and reflecting can ease your physical symptoms.

You should also go back to basics and focus on eating regularly and getting a good night's rest. But if you need extra support, don't be afraid to reach out to friends, family, a therapist, or even coworkers.

How to treat burnout?

When it comes to burnout, the best form of treatment is prevention. Once you realize that you are experiencing a similar problem, you may need to increase the intensity of your approach to your self-care routine. But if you feel like you're still struggling to cope, you may need professional help.

The type of help you seek will depend entirely on your burnout. For mild symptoms, you may be better off with a trainer or therapist. Meanwhile, a person with more severe symptoms may need to see their GP.

What happens if we ignore burnout?

If you don't take steps to treat your burnout, you may find that your symptoms begin to escalate. It's the body's way of signaling to you that it's time to stop, take a breath, and recharge. Ignoring the symptoms can lead to some of the following consequences:

– Regular panic attacks.

– Decrease in working capacity.

– Increased absenteeism from the present moment.

– Weight gain or loss.

– Long-term strain in personal relationships.

– Low immunity.

There is also the possibility of burnout, which leads to other mental complications. It's not hard to imagine that if the problem goes untreated for a long period of time, it can mutate into other psychiatric disorders and illnesses such as clinical depression, where people are at increased risk of self-harm or worse.

What is the difference between burnout and depression?

As mentioned above, spotting the difference between the symptoms of burnout and depression can be difficult, but there are things that distinguish them.

The big difference is that depression is considered a psychiatric disorder, and burnout is a result of workplace conditions that have psychological symptoms associated with it.

Both can range from mild to severe and debilitating, but depression is not directly related to work. If you have burnout and make specific changes in your work life, you may start to see improvements in your personal life. On the other hand, depression can lead to lower mood despite these changes.

If you're not sure what illness you have, talk to a counselor or psychologist for more guidance.