Navigating The Flames: Understanding And Overcoming Burnout

In today’s world, burnout has become an all-too-common issue resulting from hectic schedules and demanding lifestyles. From relentless pressure at work to the constant juggling act of personal responsibilities, many of us find ourselves close to the point of exhaustion.

Burnout is more than just feeling tired or stressed out – it’s a state of physical, emotional, and mental exhaustion caused by prolonged exposure to high levels of stress. According to the World Health Organization (WHO), burnout is classified as, “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” An article published in the Harvard Business Review (HBR) states that people experiencing burnout often carry feelings of unnecessary guilt or shame, insinuating that they are somehow to blame for their work-related stress and burnout. Burnout is a type of emotional exhaustion that has a serious impact on personal well-being.

Research shows that burnout is, “primarily the result of psychologically hazardous factors that occur at your workplace,” which means this is an organizational issue, not just an individual problem. Burnout happens when there is a consistent discrepancy between the conditions required to support an employee’s well-being and their best work, and what their organization actually provides. Some of the root causes of burnout include an excessive workload, a lack of control in decision-making processes, work-life imbalance, lack of recognition, and a poor organizational culture.

The statistics regarding burnout for US employees are staggering:

• 65% of employees say they experienced burnout in 2023 (HR Dive)
• About 82% of employees are at risk of burnout this year– but only half of employers design work with well-being in mind (Fortune)
• Women are more likely than men to suffer from burnout – 46% of women say they are burned out completely compared to 37% of men (TravelPerk)
• 77% of US workers are stressed with their jobs (Fit Small Business)

Burnout is a health problem that is only getting worse, and needs to be addressed by organizations via company culture, and policies intended on reducing work stressors.

Symptoms Of Burnout

The WHO identifies three main symptoms of burnout:

1. Feelings of depletion or exhaustion
2. Increased mental distance from one’s job or feeling negative towards one’s career
3. Reduced professional productivity

In addition to these three main symptoms, burnout can raise its head in other ways, such as:

• Irritability
• Physical symptoms such as headaches, muscle tension, and sleep disturbances
• Difficulty concentrating
• Memory problems
• Withdrawal from social activities
• Increased absences from work

Experiencing any of these symptoms on a regular basis could indicate that burnout is looming on the horizon. However, no two people experience burnout in exactly the same way. While some people are able to identify the factors contributing to their burnout, others miss the signs that they are headed towards burnout. It’s important to think through the triggers of stress and feeling overwhelmed to see if they could be related in any way to the main symptoms of burnout in order to be proactive in managing it.

Employee And Organizational Strategies For Preventing Burnout

Preventing burnout is a shared responsibility that requires collaboration and commitment from both the employee and the organization.  Employees must exercise the utmost diligence in prioritizing self-care, set boundaries, and seek support when needed, while organizations must create a work environment that fosters well-being.  Organizations can implement policies and practices that promote work-life balance, provide resources for stress management and mental health support, and foster a culture of open communication and support. Working together, employees and organizations can create a workplace where employees feel valued, supported, and empowered to thrive both personally and professionally, which can reduce the risk of burnout.

To foster personal resiliency and holistic well-being within the workplace, employees can employ various strategies to mitigate burnout, such as:

1. Set Realistic Expectations: Avoid overcommitting yourself by setting realistic goals and priorities. Be honest about what you can realistically accomplish within a given timeframe, both at work and in your personal life.
2. Establish Boundaries: Create clear boundaries between your work and personal life. Set designated times for work-related tasks and ensure you have time for rest, relaxation, and activities that bring you joy outside of work.
3. Take Regular Breaks: Incorporate regular breaks into your daily routine, both during working hours and afterwards. Taking short breaks throughout the day can help you recharge and maintain focus, while longer breaks allow for relaxation and rejuvenation.
4. Delegate and Collaborate: Don’t hesitate to delegate tasks or seek support from colleagues when necessary. Effective delegation and collaboration can help distribute the workload more evenly, and prevent feelings of being overwhelmed.
5. Practice Stress Management Techniques: Learn and practice stress management techniques like deep breathing exercises, biofeedback, meditation, progressive muscle relaxation, or visualization. These techniques can help calm your mind and body in times of stress.
6. Maintain Work-Life Balance: Strive to maintain a healthy balance between your work life and your personal life. Make time for activities and relationships outside of work that bring joy, fulfillment, and relaxation.
7. Seek Professional Help If Needed: If you are struggling to cope with stress or feeling symptoms of burnout that interfere with your daily life, don’t hesitate to seek professional help from a therapist, counselor, or healthcare provider.

In turn, company leaders need to take proactive steps to reduce the chances of employee burnout at all levels of their organization. Changing company culture, and putting policies in place to reduce burnout, can be effective methods for minimizing this rampant mental health issue.

Strategies that can be employed to reduce employee burnout include:

1. Improved Communication: Keeping employees informed and connected leads to more engaged and satisfied teams. Transparent and honest communication from leaders help employees know what is currently happening, and what is planned for the future. It also provides an opportunity to share thoughts and feelings, and gain insight as to what is happening on a daily basis that influences company decisions.
2. Offer Flexible Schedules And Work Boundaries: Managers need to have open conversations with their teams to determine flexible work arrangements and policies that allow for work-life balance. In turn, this will help employees feel more supported and engaged. Remote employees face a challenge of balancing personal and professional responsibilities, so empowering employees to make decisions about how they structure their day can lead to greater satisfaction from team members. This also shows that management is empathetic, and cares about the needs of their employees.
3. Offer Wellness And Mental Health Benefits: Many companies have adjusted their approach to offering wellness and mental health support in the past few years. This includes providing opportunities for employees to participate in mindfulness or other healthy activities during the course of their workday. Research shows that employees are open to participating in virtual mental health solutions when scheduled in with their other meetings. Activities such as mediation sessions, healthy eating classes, virtual workouts, desktop yoga, and webinars about mental health topics are just some of the ways that employees can take a proactive measure towards their mental health, and organizations can show that they care for employees’ well-being. However, it is critical that employees are allotted the time to attend these virtual events, and not forced to prioritize other work requirements over their mental health needs.

How To Manage Personal Burnout

If you’re already experiencing burnout, it’s important to take proactive steps to address it, and regain a sense of balance and well-being. All of the strategies already discussed can help with managing the effects of burnout, but there are a few more that can be employed to help decrease the negative effects of burnout for those that have reached that point.

1. Acknowledge Your Feelings: Recognize and acknowledge that you are experiencing burnout. Denying or ignoring your feelings will only exacerbate the problem. It’s okay to admit that you’re struggling and in need of support.
2. Take Time Off: If at all possible, take a break from work to rest and recharge. Even a short period of time away from your usual responsibilities can help alleviate stress and provide perspective.
3. Talk To Your Employer: When work-related factors are contributing to burnout, consider having a conversation with your employer, supervisor., or HR partner. Discuss your concerns openly and explore potential solutions, such as workload adjustments or changes to your work environment.
4. Reevaluate Your Goals And Priorities: Take some time to reflect on your goals, values, and priorities. Are you pursuing activities and commitments that align with your values and bring you joy? If not, consider making adjustments to your goals and priorities to create a more fulfilling life.
5. Take Small Steps: Overcoming burnout is a gradual process, so be patient with yourself and take small steps towards recovery. Celebrate your progress, no matter how small, and acknowledge your efforts to prioritize self-care and well-being.

It takes time and effort to overcome burnout, but with the right support and strategies, you can reclaim your mental and physical well-being. Everyone deserves to live a life that feels balanced, fulfilling, and meaningful.

Conclusion

Employee burnout is a complex issue, with expansive consequences for both individuals and organizations alike. US companies are experiencing burnout at a rapid rate for their employees, and individuals need to be educated on the triggers and symptoms of burnout, and strategies for avoiding and managing it. Organizations need to be proactive in providing healthier, more supportive environments where employees can thrive both personally and professionally.

Overcoming burnout is essential for the overall health of employees and each organization. If you or someone you know could be suffering from the effects of burnout, contact your primary medical professional for guidance and advice.