Here is the key resource about the prevalent topic of burnout within the workplace. This resource was informed by Mental Health Uk and Dave Kneeshaw who has experience in supporting organisations to bring in innovative wellbeing strategies into the workplace to create optimal cultures.
You can access the supporting resource here: https://mentalhealth-uk.org/burnout/
What is Burnout?
Burnout is a state of physical, mental, and emotional exhaustion. It can occur when you experience long-term stress and feel under constant pressure. The physical signs include exhaustion, distancing yourself from activities, fatigue, body aches, insomnia. Mental symptoms include losing a sense of purpose as well of feelings of self-doubt and hopelessness. Burnout is most commonly associated with work pressures however it can also be caused by other life pressures such as caring responsibilities.
Who gets Burnout?
Mental Health Uk’s study found that 1 in 5 workers needed to take time off work due to poor mental health caused by pressure or stress in the past year. 1% of UK adults reporting that they experienced high or extreme levels of pressure or stress in the past year. Women are 5% more likely than Men to so have experienced high levels of stress or work pressure in the last year. Those with a perfectionist mindset are more likely to suffer with burnout as are those who are empaths.
How to avoid burnout at work:
- Structure your day in terms of start times, break times and end times to boost concentration and wellbeing whilst giving you a chance to refresh. Time management is key to you feeling in control via 4 D’s strategy- Ditch, Defer, Delegate, Do.
- Set boundaries in terms of when you are working and when you are not this is particularly important if you work from home. For instance, turning off work devices and ask for flexibility over working times and further support.
- Create a workplace wellbeing action plan and take advantage of any support your workplace has in place.
- Communicate and check in with managers and colleagues on a regular basis. Discuss workload challenges and request support from your manager.
- Try different relaxation techniques including yoga, reading or meditation.
- Regular physical activity can help take your mind off work and relieve stress.
Tips to help you prevent burnout from Dave@ Betterminds:
- Manage home and work life balance
- Nurture connections with family and friends
- Regularly exercise and eat healthily
- Create pathways to manage predictable stress
- Break work down to smaller units
- See delegation as the norm and helping your team grow
- Use a feelings wheel, express and accept how you feel
- Take breaks and plan your holiday leave
- Model both resting and vulnerability
How to deal with other causes of burnout
- There are several different factors which can contribute to burnout find out how to manage burnout using self-care measures using this Mental Health Uk resource below. It includes advice around money worries, worries about job security, isolation, physical health, poor sleep, relationships and caring responsibilities.
- Find out more about burnout, how to manage it and contributing factors here: https://mentalhealth-uk.org/burnout/
How to support burnout recovery:
Here are some tips from Calm that will help you recover from burnout by supporting you to prioritise your wellbeing.
- Prioritise good sleep
- Incorporate stress management techniques into your routine
- Set clear boundaries
- Make time for fun and stay connected with others
- Practice gratitude
- Journalling can help you process your feelings and gain clarity
- Focus on keeping a balanced diet and staying hydrated
- Engage in mindfulness- for advice on this look at our mindfulness resources
- Learn to delegate
- Limit your screen time to improve sleep and relieve mental strain
- Seek professional help from a counsellor or therapist
- Access these and more information here: https://www.calm.com/blog/how-to-recover-from-burnout
