Last year I finished studying after four years while working full time and volunteering. I thought my stress and exhaustion would disappear once I finished thanks to all the extra free time, but I was wrong. It took a while for me to recognise that I was experiencing burnout, and even longer to effectively combat its impact.
Once I began having conversations about burnout, I learned just how many people around me had experienced it. I also discovered that a ‘break’ wasn’t a sufficient fix - additional changes to my daily routines and lifestyle were required. Work will not always be the singular cause of burnout, but it is often where its effects become evident.
Australian workers reported the highest burnout rates in the world of 61%, compared to the global average of 48%. The economic impact of this can be significant, with burnout and stress-related absenteeism costing the Australian economy an estimated $14 billion annually.
Understanding the causes, symptoms and ways to prevent burnout is therefore important.
What is burnout?
It is a word so commonly used it is important to define it. Burnout is a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress. Though it’s most often associated with work, it can also appear in other areas of life, such as parenting, caretaking, relationships or a significant life event.
If stress is short-lived or tied to a specific goal, it is most likely not harmful. However, if it feels never-ending and comes with feelings of emptiness, apathy, and hopelessness, it may be indicative of burnout.
Risk factors at work
Burnout in the workplace is not just about excessive workload. Risk factors include a lack of control over one's job, unclear job expectations, high workload or too many tasks, dysfunctional workplace dynamics, low reward and recognition, a lack of social support, unfair or disrespectful treatment and work-life imbalance.
Furthermore, bullying, harassment and other poor workplace behaviours can cause significant work-related stress, which can lead to anxiety and depression. It is essential to note that mental health conditions can increase vulnerability to burnout, and likewise burnout can result in mental health issues. Those in emergency service and caring professions, including teachers, may be at higher risk, although burnout can affect anyone in employment.
The Australian Government also cites some surprising causes of burnout at work:
- Perfectionism – expecting everything to be perfect and then worrying, getting frustrated or doubting your capability when it’s not.
- Lack of autonomy or boredom – whereby employees are not challenged enough, or do not have control over how they do their job.
- People pleasing and a lack of boundaries – often those who jump in and help are the people everyone turns to when they need to get something done. For HR professionals who are often supporting employees through problems, this can result in emotional fatigue.
- Technology and social media - ensuring face-to-face communication is still a priority can help with focusing on not just conversation, but also connection. Digital minimalism can also help in reducing screen time overall.
Ultimately, causes of burnout may be singular or result from two or more factors. Also note that burnout caused by factors outside the workplace is still burnout - an employee will require support no matter the cause.
What are the signs and symptoms of burnout?
Signs and symptoms of burnout will also differ – a person may experience most of these symptoms, or just a few. Beyond Blue highlights the following as examples of burnout:
Prevention and recovery from burnout
Employers can prevent burnout by regularly conducting employee experience and safety surveys to identify potential risks. However, many actions will also be directed towards prevention or recovery for individuals, as detailed below.
1. Prioritise Self-Care
Looking after yourself is the first critical step, made much harder by burnout itself. However, employers can work with their employees to assist, which may include providing flexible work hours to enable time for self-care and health appointments. Incorporating exercise, a balanced diet, and adequate sleep into your daily routine is essential to reducing stress and improving energy levels. Staying hydrated and incorporating breathing exercises or mindfulness throughout the day, along with sufficient breaks may also assist.
The Black Dog Institute offers a self-care plan guide to help you adjust unhealthy habits. Identifying your coping mechanisms is crucial, as they can hinder self-care. For instance, drinking on a work night or scrolling social media before bed can disrupt sleep quality, reducing energy levels and affecting your ability to handle work challenges.
2. Set Boundaries
Creating clear boundaries between work and personal life are essential. Most of the time, setting specific work hours and actually sticking to them can be really helpful. With the Right to Disconnect introduced last year, Australian employees can avoid checking work emails or taking calls during your personal time. This separation helps in recharging and prevents work from encroaching on personal life.
3. Seek Support
If you’re feeling overwhelmed, it’s important to be proactive about your emotional wellbeing, rather than hoping things will improve on their own. Talking to friends, family, or colleagues about your feelings can provide emotional support and perspective. For some, additional help and ongoing health support may be required, whether physical or psychological.
General support through access to employee assistance programs (EAPs), flexibility to attend appointments and check ins during one-on-one sessions to assist can help. Managers will need to collaborate with human resources where further supports are required. Individuals can also access assistance from organisations such as Lifeline and Beyond Blue, who offer counselling services and support for mental health issues.
It is also important for employees to understand that an organisation has a responsibility to provide a safe work environment, which includes psychosocial safety. If you are not feeling safe at work, it is important to talk to your manager or to human resources. It’s your right to work in a physically and mentally safe environment, so if an issue cannot be resolved external supports are available.
4. Manage Workload Effectively
Learning to say no and delegating tasks can help manage workload and reduce stress. Plan and prioritise tasks to avoid feeling overwhelmed. For employees, using tools such as to-do lists, management apps or setting daily tasks can help you stay organised. Leaders can also work with an employee to create more autonomy in their day-to-day activities, or help to break large projects into smaller, manageable tasks for focus. Checking in at agreed intervals to offer support and guidance will also help to ensure prevention.
Employers have a critical role to play in both the prevention of burnout and identifying and supporting any employees who are experiencing it. Having open conversations can really assist employees to discuss stress levels and the factors causing them, so that preventative measures can be put in place before stress becomes prolonged and leads to burnout.
Author: Melanie Wilson, Director & Marketing Manager, Bayside Group
