What is Burnout?
Look around you and look at your colleague and you’ll no doubt be aware that burnout has become a common issue that many employees face. But what exactly is burnout?
The definition of Burnout has morphed a bit since the WHO described it in 2019. In this early description is what clearly defined as an “occupational based phenomenon”, suggesting the somehow it only happened to employees. This isn’t recognised as the case anymore as Burnout is seen as a state of emotional, physical, and mental exhaustion caused by prolonged stress. It can manifest in feelings of overwhelming exhaustion, cynicism, and a sense of ineffectiveness, and can affect anyone, from entry-level employees to top executives, and as such it can have serious consequences on both personal and professional well-being. It also means that it can affect anyone, anywhere, in any walk of life. For the context of this piece though I will be focusing on employees and employers in the workplace.
With that thought in mind, one of the key factors that contribute to burnout is chronic stress. A little bit of stress isn’t a bad thing. In fact our stress hormone levels are at their highest first thing in the morning. It what helps us get out of bed but when we are constantly under pressure to meet deadlines, handle heavy workloads, and navigate office politics, our bodies and minds can become overwhelmed. This chronic stress, and subsequent elevated levels of cortisol, can lead to burnout if not properly managed.
Burnout can also be exacerbated by a lack of work-life balance, poor communication with colleagues and supervisors, and a lack of support from management. Unfortunately our elevated cortisol leads us into the poor workalike balance, poor communication and poor decisions making. So what can be done?
To combat burnout, it is important for corporate employees to prioritise their mental well-being and implement stress management techniques into their daily routines. While that might sound a “nice to have” it really is the difference that makes the difference, and it needn’t take long. For example, this can include mindfulness and meditation practices, which have been proven to reduce stress levels and improve overall mental health. By taking time each day to practice mindfulness and meditation, employees can cultivate a sense of inner peace and calm that can help them cope with the demands of their job. If you already have a mindfulness or meditation practice bring that into the workplace. (Yes you can!) If you don’t know what to do here I highly recommend, and personally use, the Quick Coherence Technique, from HeartMath to bring me back into alignment and focus. You know just by practicing this technique for 5 minutes a time, 3 times a day is enough to be able to boost your resilience. Through practice you can then use it ti prepare for and set after any meetings you have in your calendar. The results will speak for themselves.
To augment the Quick Coherence technique a bit of positive psychology reframing and happiness are important components of preventing burnout. By focusing on the positive aspects of their work and personal lives, employees can cultivate a sense of gratitude and fulfilment that can help protect against burnout. Additionally, building resilience and mental strength can help employees bounce back from setbacks and challenges, reducing the likelihood of burnout.
It’s also worth repeating that improving sleep quality and practicing good sleep hygiene are essential for preventing burnout. Lack of sleep can exacerbate stress and lead to burnout, so it is important for employees to prioritise getting enough rest each night. By implementing these strategies and techniques, corporate employees can protect themselves against burnout and achieve a better work-life balance.
OK, so that’s what I might start to do before feeling burnt out, but how do I know if I’m headed toward burnout. What are the signs and symptoms that signal I am on the path towards burnout?
In this subchapter, we will explore the various signs and symptoms of burnout that you should be aware of.
One of the most common signs of burnout is chronic fatigue and exhaustion. If you find yourself feeling tired all the time, even after a good night’s sleep, it may be a sign that you are experiencing burnout. This constant feeling of fatigue can impact your productivity, focus, and overall well-being. Another sign of burnout is a lack of motivation and interest in your work. If you once enjoyed your job but now find it difficult to muster up enthusiasm for your tasks, it could be a sign that burnout is creeping in. This lack of motivation can lead to decreased performance and satisfaction in your work.
People who have experienced a burnout often report physical symptoms too. This can be headaches, muscle tension, and stomach issues. Go on, check your shoulders now. Are they stiff? Do you need to stretch out? If so, you are holding the stress in your shoulders, a sign that you are experiencing too much stress and not allowing yourself enough time to recover and reset. These physical symptoms are often a result of prolonged stress and can further exacerbate the feelings of burnout. It’s important to pay attention to these physical signs and address them before they worsen. Not all signs are physical though. Mental health issues such as irritability, anxiety, and depression are also common symptoms of burnout. If you find yourself feeling more irritable than usual (ask your wife or partner if you are. They’ll know before you do!), experiencing heightened levels of anxiety, or feeling down and hopeless, it’s important to seek help and support. Ignoring these mental health symptoms can lead to more serious issues down the line.
Upping your Self-Awareness and being aware of the signs such as chronic fatigue, lack of motivation, physical symptoms, and mental health issues, you can take steps to prioritise your wellbeing and seek the necessary support and resources to overcome burnout. Remember, your mental health is just as important as your physical health, and taking care of yourself is essential in achieving a healthy work-life balance.
Causes of Burnout in Corporate Settings
OK, we’re all agreed that the corporate world is not only hectic and demanding but also changing…rapidly, and so it is no surprise that burnout has become a common issue that many employees struggle with. It’s also often a struggle that some employers are struggling to understand. In essence, burnout is a state of chronic stress that leads to physical and emotional exhaustion, as well as feelings of cynicism and detachment from work. There are several factors that contribute to burnout in corporate settings, and it’s important for employees, and employers, to be aware of these causes in order to prevent and address burnout effectively.
One of the main causes of burnout in corporate settings is excessive workload and long working hours. Many employees feel pressured to work long hours and take on more responsibilities than they can handle, which can lead to feelings of overwhelm and exhaustion. In order to prevent burnout, it’s important for employees to reach agreements with their employer to set boundaries and prioritise self-care, even if it means saying no to additional work or delegating tasks to others. Another common cause of burnout in corporate settings is lack of job control and autonomy. When employees feel like they have little control over their work environment or decision-making processes, they may experience feelings of powerlessness and frustration.
To combat burnout, it’s important for employees to communicate their needs and preferences to their supervisors, and to seek out opportunities for autonomy and empowerment within their roles. Unfortunately many leaders are ill equipped to have this conversation, something we can absolutely help with at Inspire Coaching (get in touch). It’s also not gone un noticed that culture in your workplace plays a significant role in contributing to burnout, or not. A toxic work environment characterised by high levels of competition, conflict, aggressive behaviours and negativity can have a detrimental impact on employees’ mental well-being and job satisfaction. To promote a positive work culture and prevent burnout, it’s essential for organizations to prioritise employee well-being, foster a sense of community and collaboration, and encourage open communication and feedback with a humanistic encouraging approach to work and recognition.
So, while there are several key factors that contribute to burnout in corporate settings, including excessive workload, lack of job control, toxic workplace culture, and lack of work-life balance, it is also possible to perform at a high level while still under pressure. By understanding these causes and implementing stress management techniques, mindfulness practices like the Quick Coherence Technique, and strategies for building resilience and mental strength, employees can effectively prevent and address burnout in the corporate world. It’s essential for employees to prioritise their mental well-being and take proactive steps to maintain a healthy work-life balance in order to thrive in their professional lives.
Get in touch now to see how the Clear Your Head to Get Ahead programme can benefit you and your organisation, or see the details on the website here.