It was affecting almost 50 per cent of Australian employees, according to a report by Elmo Software — a 10 per cent increase. After six months of staff shortages, rising interest rates, and a cost-of-living crisis, few doubt the problem is worse than ever. The holiday season, just weeks away, should relieve the pressure. But first there’s the stress of making time for time off.
Most people feel ‘burnt out’ at some point during their working life, but it can become a more serious problem if it’s not addressed early. In 2019, it was recognised by the World Health Organisation (WHO) as a medical condition for the first time. The WHO defines burnout as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed”.
The syndrome is characterised by three dimensions:
- Feelings of energy depletion or exhaustion
- Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
- Reduced professional efficacy
Research has shown the effects of burnout can include cardiovascular disease, musculoskeletal pain, depression, and job dissatisfaction.
The Black Dog Institute in Australia says burnout can have severe impacts on sufferers’ mental and physical health, while the financial impact — caused by stress-related work absenteeism and presenteeism — costs Australia $14.8 billion per year.
Perfectionist and work-focused traits have been discovered to be the biggest red flags for those developing burnout. Dr Erin Landells from Deakin University’s Business School says small business owners are an at-risk group, experiencing higher levels of stress and mental health disorders compared to the general population and often lacking a human resources department to assist.
This group is confronted with financial pressures, difficulties attracting and retaining good staff, an inability to switch off, time-consuming compliance tasks, and a keen sense of responsibility for the livelihood of their workers.
Heads Up, Australia’s mentally healthy workplace alliance, encourages small business owners to prioritise their own self-care and reduce isolation by accessing professional support through business networks, mentoring or confiding in a fellow business owner.
When someone is already on the brink of burnout, self-care is paramount. But what can you do to manage it? There’s no one-size-fits-all approach, but there are recommendations that people should prioritise the things they believe will work specifically for them. It is possible to overcome your symptoms and recover. The first step lies in recognising that there’s a problem.
Talking to people you trust can be a great way to start figuring out what you’re going through —this could be a friend, family member, classmate or teammate. Whether it’s to talk through how you’re feeling or just connect with a loved one and take your mind off things, talking to someone can help you to start feeling better.
It’s important to also give yourself a break and make time for yourself. Do something that will make you relax and feel happy, like playing a sport or exploring a new place.
Physical health is also a must. It’s easy to forget to do basic things that can make a world of difference to how you feel. Keeping yourself physically healthy can help you to think more clearly and manage stress better.
Most importantly, it’s vital that you set boundaries for work and prioritise what you can do while not accepting too many commitments. Limit your access to work-related emails — something that has become increasingly difficult if working from home.
Regarding work, it’s okay to say no to some requests, only do things when you feel ready to, and to go at your own pace. Instead of trying to do a task perfectly, just focus on getting it done. If exhaustion is a key problem, ask yourself which tasks — including critical ones — you could delegate to free up meaningful time and energy for other important work.
By reducing exposure to job stressors, you can start to also eliminate those activities and relationships that may be triggering unhealthy stress. Reset the expectations of colleagues, clients, and even family members for what and how much you’re willing to take on, as well as ground rules for working together.
Making meaningful and healthy connections with others is perhaps the best way to help manage the other stresses that working life throws at us.
Spend time with your loved ones and seek out rich, personal interactions as well as continual personal and professional development. Enjoy the company of the people who make you laugh and bring out the best in you.
Getting back to basics with a healthy diet, a good night’s sleep, and reduction in alcohol and coffee can lay the foundations for a much healthier lifestyle as well.
