Burning out at work? Here’s how to cope
Whether you are still WFH or back in the office, here are the telltale signs to look out for
Text: Sam Y & Lynda W
If you find yourself feeling demotivated, stressed and lacking focus when it comes to work, struggling to even drag yourself from your bed to your laptop while working from home, or back into the office, then you may be experiencing a case of work-related burnout. If this is the case, you’re not alone. Singapore has one of the highest rates of employee burnout in the world, with research finding one in eight individuals unable to manage workplace stress.
Burnout is exhaustion resulting from perpetual, excessive stress that can have detrimental effects on your emotional, physical and mental state. According to Elizabeth Ho, Principal Psychologist & Certified Traumatologist at Resilienz, “Burnout has to be taken seriously and addressed in its early stages as it can alter neural circuits in your brain, causing a vicious cycle of long-term neurological dysfunction.”
A common misconception is that burnout is tied to having a heavy workload. However, Elizabeth points out that burnout isn’t necessarily caused by workload but can stem from several other factors such as work-life balance, perceived lack of control over workload, over commitment, workplace dynamics, unclear job expectations or lack of social support.
Here, she highlights the mental health symptoms to look out for and provides tips on how to help with stress stemming from work-related stress and depression. If you are suffering from one or a few of the symptoms below, it’s important to seek advice from your doctor who can set you on the path to better health and recovery.
Symptoms of burnout at work
Insomnia: You’ve been experiencing trouble falling asleep or staying asleep despite sheer exhaustion
Chronic fatigue: You feel physically and emotionally depleted, and feel a sense of impending dread about the day ahead when you wake up
Alienation and detachment: You’ve become increasingly frustrated and cynical about your working conditions. You may isolate yourself from colleagues, family and friends (and not just because of Covid-19)
Feelings of anger: You feel tense, short-fused, edgy and anxious, so much so that your personal life is also impacted
Change in appetite: You may not feel hungry, skipping meals or losing your appetite altogether. You may turn to comfort eating to cope with stress
Depressive feelings: You’re experiencing feelings of hopelessness, guilt and worthlessness, no matter how hard you’re working
How to cope with burning out
Pay attention to stressors in your life: Make a list of all the work situations that cause you to feel stressed, anxious, worried, frustrated and helpless. Think about ways to modify those situations to reduce the stress and implement them in your daily routine
Prioritise and learn to say no: Revisit your priorities and be deliberate about what you commit to. Separate the ‘must-do’ from the ‘can-do’ and avoid taking on more or new responsibilities and commitments while you’re recovering
Speak to your boss or supervisor: You should try to speak to your boss or supervisor with regards to having some assistance with workload, reassignment, reposting or clarification of job expectations
Take time to unwind: Spending time to unwind is important as it alerts your mind and body that work is done for the day and it’s time to relax, recover and recuperate. Control your use of devices such as phones, laptops and computers, and commit to a restful weekend
Reinforce effort, not outcome: Productivity and burnout have a co-dependent relationship. The more work you do, the more burnt out you get, and the more work you feel like you need to do. To break this cycle, re-evaluate how you measure your value. Instead of focusing solely on ticking items off a list, look at the progress you make each day
This article was independently written by The Soothe. It is informative only and not intended to be a substitute for professional medical advice, diagnosis or treatment. It should not be relied upon for specific medical advice.
