Burnout is a very real phenomenon, alive and well in our ever-connected modern world. It has become somewhat of a buzzword, but is it truly understood?
Burnout can be defined as:
‘…a psychological syndrome emerging as a prolonged response to chronic interpersonal stressors on the job.’
Common symptoms can include:
‘…overwhelming exhaustion, feelings of cynicism and detachment from the job, and a sense of ineffectiveness and lack of accomplishment.’
For many women, the definition and symptoms of burnout sound all too familiar. Sadly, modern life and its expectations on women, coupled with the pandemic, have resulted in higher female work place burnout than ever before.
An annual report, Workplace, surveyed approx. 65,000 American employees. 42% of women and 35% of men reported feeling burned out often or almost always in 2021, compared to 32% of women and 28% of men in 2020. This has shown us that the gender gap has almost doubled over the past year.
Let’s take a deep dive into burnout, by assessing the following.
1. Five Causes of Burnout
2. Five Signs You’re Close to Burnout
3. Five Steps to Manage and Reduce Burnout
Five Causes of Burnout
We must ask ourselves and society, what has caused this marked increase in burnout, especially amongst women in the workplace? The concept of burnout isn’t new, but the severity and wide spread nature of it is. Burnout can be very individual, but there are some common causes of it.
1. Work-Life Balance
The concept of a good work-life balance is on the wish list of life for many. As women, we have so many roles to juggle. We are mothers, daughters, friends, and colleagues to name but a few. When our career becomes too hectic and tasks become unmanageable, our personal lives tend to suffer. This can lead to feelings of unhappiness, inadequacy, and anger. These feelings, due to the pressure we feel at work, can be a contributory cause of burnout.
2. Lack of Boundaries
When there is a lack of healthy boundaries at work, this can lead to burnout. Perhaps you are constantly expected to work on weekends when you’ve requested the opposite. Maybe you feel undermined by colleagues and your opinions are dismissed or undervalued. Are you tasked with projects that you just cannot manage alone? This disrespect for your boundaries can make you feel on the edge of burnout.
3. Dysfunctional Workplace Environment
A workplace environment that is rife with gossiping or bullying type behavior, lends to an unhappy and uneasy workforce.As an employee, it is difficult to thrive when there is a lack of communication and respect. This type of environment is unpredictable and emotionally exhausting and is a common thread in those who report burnout.
4. Inadequate Support
We all need to feel supported in the workplace, regardless of our ranking. When we feel like we have nowhere to turn for advice or help, we can feel isolated. Women are notorious for their reluctance in asking for help. If we feel the help is not there, to begin with, we are bound to feel like failures. Women need to have access to support in the workplace and in their own lives, to thrive and succeed. Lack of such support leads to negative feelings that can spiral, leading to the land of burnout.
5. Unrealistic Workload
Women are renowned for being great multitaskers. Psychologically, our brains have a better ability than men to multitask. However, this can be our downfall. Collectively, we can find it difficult to say no. This can result in an unrealistic workload and a feeling of overwhelm. Reluctance in admitting defeat or asking for help can lead to a feeling akin to burnout, as we juggle never-ending tasks and projects.
Five Signs You’re Close to Burnout
Most professions carry a particular amount of stress. Incredibly, a certain level of stress can be good for you.
“Some amounts of stress are good to push you just to the level of optimal alertness, behavioral and cognitive performance.”
Daniela Kaufer, associateprofessor of integrative biology at the University of California, Berkeley
Knowing when you are about to cross the line into unmanageable stress and accompanying negative feelings, is key to pre-empting a burnout episode. What can burnout look like, in the early stages?If you are feeling a combination of the following checklist, regularly, it maybe time to assess yourself, your workplace and speak to management.
Have you become petulant or annoyed with colleagues or clients?
Tedious issues can irritate us more when we are feeling overworked and under appreciated. Are you losing your patience, either inwardly or outwardly, with those around you at work?
Do you have low energy which results in difficulty concentrating?
Often, we feel lacklustre when on the edge of burnout. This can lead to a dip in concentration, inside and outside the workplace. This can result in low productivity and frustration.
Do you feel cynical about your job and at work?
The type of cynicism associated with burnout can manifest as becoming more concerned with only your interests and role. This can lead to a feeling of detachment and isolation from your team or colleagues.
Are your sleep habits different from before?
This symptom can go either way. Suddenly, you might start suffering from insomnia-type behaviors, or equally, you may feel like you’re sleeping more than ever and find it hard to get out of bed. Note any changes in your sleep norms.
Are you suffering stomach or bowel problems, inexplicable headaches, or other bodily complaints?
Our mental and physical health are constantly intertwined and feed off one another. After all, experts do address the gut as our second brain.
Researchers have found that a lesser-known nervous system in our guts (our “second brain”)communicates with the brain in our head. Together, “our two brains” play a key role in certain diseases in our bodies and overall health.
When the human body is out of sync, either emotionally or physically, knock-on effects occur. Physical symptoms such as headaches, bowel issues, and energy dips appear when we are feeling mentally burned out. Such a change in physical symptoms should never be ignored, always talk to your healthcare provider.
Five Steps to Manage and Reduce Burnout
In an ideal world, women would be in tune with their mental and physical health, so that we would detect burnout before it takes over. However, the modern world has left us feeling somewhat disconnected from ourselves. Commonly, we often don’t treat or address an issue, until it has overtaken us.
We should never ignore burnout – it will not just simply go away. Burnout is an accumulation of symptoms and needs to be tackled from different perspectives. It is imperative to speak to your manager or human resources personnel within your workplace. Burnout or feelings of such is nothing to be ashamed of. View these five steps as your Burnout Toolkit. Use these tools to help address the issues and repair yourself from within.
1. Speak Up
Discuss workplace concerns with your supervisor or relevant representative. Be honest, yet respectful. Be clear in your expectations, in the hope you can work together to reach compromises or solutions. Set attainable goals for what aspects need to be changed and involve others as necessary. Communicate your boundaries and work towards a more positive work environment for all.
2. Reach out for Help
‘The only mistake you can make is not asking for help’. Sandeep Jauhar.
Reach out to seasoned and understanding co-workers. Can you delegate a task to someone in your field, to lessen your load? Remember, friends and family can offer support too. A problem shared is a problem halved, after all.Seeking support is an important skill and coping mechanism. Enquire if you have access to an employee assistance plan.
3. Get physical
Even though exercise often feels impossible after a tough day at work, its benefits cannot be denied.
‘Cardiovascular exercise was found to increase well-being and decrease psychological distress, perceived stress, and emotional exhaustion.’
This exercise does not have to be another exhausting venture. Choose an activity you enjoy, whether it be yoga, pilates, or running. Exercise is also a great way of distracting the mind, forcing you to momentarily forget your workplace woes.
4. Sleep Hygiene
If you are someone who finds it difficult to sleep at night, you will need to assess your sleep hygiene. Sleep hygiene can be described as having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Consider a wind-down routine, a darkened room, reduced caffeine intake after midday, and no screen time 90 minutes before your bedtime. Our sleep habits directly affect our mood, energy levels, and even our nutritional choices. Sleep is a great place to start in managing burnout.
5. Mindfulness
Mindfulness is the act of focusing on your breath and being mindfully aware of what you're sensing and feeling in the moment, without the distraction of your thoughts. In a workplace scenario, this could involve dealing with difficult circumstances with openness and patience, and without judgment.Mindfulness can be practiced on the go and in digestible chunks with such apps as Calm and Headspace.
For some individuals, burnout is the wake-up call they need to resign or reconsider their career options. Sometimes, a temporary break from work is what is needed to rest and recuperate. There is no shame in any of these options.
If after frank discussions, you still do not feel supported or understood in your current place of work, resigning may be the only option. Do so with grace and move on with dignity. A break may be all you need to return refreshed and reinvigorated, with a new zest for your career.
To break the cycle of burnout, it is important to observe and identify your burn events, prepare for those you can identify, and recover from each’.
Dr.Kate Steiner, Burnout Coach.
