Burnout Patrol
As we get caught up in our day-to-day it’s easy to slowly and surely slip into burnout territory. Here’s a friendly reminder to catch it early.
Stress is a natural part of life, and a little bit can actually be energising and motivating. However, when the experience of stress is protracted and overwhelms our ability to cope, it can take a toll on our wellbeing. It pays to catch early signs of burnout so we can make adjustments before it’s too late. Here’s a brief checklist to help us with burnout monitoring.
Signs of burnout
Physical symptoms of burnout:
Headaches and muscle tension
Disrupted sleep and appetite
Indigestion and stomach cramps
Low energy and physical fatigue
Frequent bouts of sickness
Emotional symptoms of burnout:
Jadedness and disillusionment
Demotivation
Powerlessness and helplessness
Self-doubt and sense of being a failure/incompetent
Isolation and disconnection
Behavioural signs of burnout:
Social withdrawal or isolation
Decreased ability to manage daily tasks at work and at home
Procrastination
Restlessness
Agitation and angry outbursts
Addictions and escapism (e.g. substances, gambling)
Risk factors for burnout
Work-related factors:
Unsupportive work environment and management
Lack of recognition or control
Lack of structure, guidance and support
Excessive work demands
Repetitive and not meaningful work
Lifestyle factors:
Working excessively
Inadequate rest or time for socialising
Limited close social supports
Insufficient support
Insufficient sleep
Personality factors:
Perfectionism
Tendencies for self-criticism
Need to be in control
People-pleasing tendencies
“Type A” personality
Suggestions of ways to rebalance from burnout
Acknowledging to yourself that you’re burning out
Prioritising tasks based on importance and urgency
Learning to say “no” and setting boundaries
Finding opportunities for self-advocacy at work and family if possible
Finding time for breaks through the day or taking leave
Taking time to identify personal values and engaging in meaningful, values-aligned activities
Reconnecting with family, friends, colleagues or community groups
Connecting with creative or playful activities
Physical activity to help rebalance energy and mood
Balancing diet and sleep
As they say, prevention is always better than cure. Taking time for some honest self-reflection can help us monitor whether we’re travelling at a sustainable pace or if we’re headed to burnout territory. Balance is important and recognising our early burnout signs can help us recalibrate before it’s too late.
