Am I Experiencing Burnout?
These days it is relatively common for a person to experience some level of burnout. It is not always that obvious at first. As awareness of the issue increases so does people’s ability to catch on early. Knowing is part of the battle, and an important first step to dealing with the issue before it becomes a major concern. The Mayo Clinic has a good list of questions that can help you identify whether or not you might be experiencing burnout.
Have you become cynical or critical at work?
Do you drag yourself to work and have trouble getting started?
Have you become irritable or impatient with co-workers, customers or clients?
Do you lack the energy to be consistently productive?
Do you find it hard to concentrate?
Do you lack satisfaction from your achievements?
Do you feel disillusioned about your job?
Are you using food, drugs or alcohol to feel better or to simply not feel?
Have your sleep habits changed?
Are you troubled by unexplained headaches, stomach or bowel problems, or other physical complaints?
Evaluate your positions and from there decide if you feel you might need to seek out assistance. Dealing with burnout in the early stages is the best way forward for a quick and effective recovery. Ultimately, prevention is the best medicine. Sometimes this can be difficult to achieve as people get stuck into their roles at work. It can overtake your daily functioning without realising it. Be vigilant and ask those you trust about your behaviour. They will likely have insight you are not aware of.
What Are The Best Ways to Deal with Burnout?
This depends on which stage of burnout you may be experiencing. Most people in the first three stages are able to focus on recovery and still maintain their work. Though a break is needed, it will likely not be a long-term break from the work environment. Others in the alter stages will require further guidance and interventions in order to overcome the effects of burnout.
When it comes to dealing with burnout, there are four main pillars to address. These are activity, relaxation, introspection and medication. Activity has to do with your physical well-being. Take time for yourself to exercise and be active in other ways such as a slow walk with a friend. Relaxation is when you ensure you have time for yourself outside of activities that are work, a chore, or even exercise. Enjoy something that makes you happy. This could be a hobby or even just going to the cinema. Introspection is about bringing mindfulness into your daily life. Be mindful of your actions and experiences. Breathing deeply when overwhelmed and stepping back from your emotions to evaluate a situation properly. This way you understand what is important and what actions are within your control. Lastly, medication is not for everyone but for some people, the addition of certain medications can help to get over the initial phases of recovery.
By addressing these pillars you can start to set boundaries and practice self-compassion. A person dealing with burnout will need to take steps back to the person they once were. It is a process of learning to love yourself and believe in yourself again. It is not fixed overnight and it will require dedication. In the end, it is worth the tough recovery. Confidence and that sense of accomplishment come back to be the building blocks of success once again.
It is important to note that people who have certain personality traits tend to be more resilient to burnout. These “hardy personalities” include “traits such as the committed pursuit of everyday activities, a positive internal locus of control in relation to external events and being receptive to change”. This does not mean that they are impervious to the effects of burnout, they simply have certain traits and coping mechanisms that allow them to better manage stressful situations within a working environment. On the other side of it, a person may also have personality traits that make them more susceptible to burnout. People who feel that are at the mercy of external factors and other people are more likely to experience burnout following a stressful situation.
Knowing and understanding these factors is part of getting through recovery and putting in safeguards in order to limit the effects of the outside world. It also reinforces the need to set boundaries and work with a professional to learn how to separate oneself from the situation. The best part of recovery is knowing that it is not just recovering from burnout but also creating and implementing structures that will assist in preventing burnout in the future.
There are a number of networks that can assist as well as a few self-help sites so one can continue the work at home:
Self Help:
Swiss Experts Network on Burnout (SNB): www.burnoutexperts.ch
Swiss Society for Anxiety and Depression (SGAD): www.sgad.ch
Equilibrium – Association for coping with depression: www.depressionen.ch
Swiss Burnout: www.swiss-burnout.ch
Self-help Switzerland: www.selbsthilfeschweiz.ch