Burnout is not just feeling tired after a busy week at work. “It’s a state of chronic stress that causes emotional and physical exhaustion,” says Durban counselling psychologist Rakhi Beekrum. It creeps up slowly and, left unaddressed, can end in a mental breakdown. It can also contribute to depression, anxiety disorders and sleep disorders, and undermine physical health, elevating cortisol levels, compromising immune function and contributing to high blood pressure, heart disease and diabetes.
The World Health Organisation classifies burnout1 as an “occupational phenomenon”, characterised by feelings of energy depletion, increased mental distance from work, or negativity or cynicism related to it, and reduced professional efficacy.
It is particularly prevalent in those in those who work long hours and experience emotional strain, such as caregivers, teachers, small business owners and entrepreneurs, and those under academic pressure, but anyone can be affected. “Perfectionists and those who struggle to set limits and say ‘no’ can be especially at risk, as they push themselves beyond healthy limits,” says Beekrum.
The causes of burnout range from chronic work overload without time to recover, to lack of control over work and the decisions that affect you, insufficient recognition for your efforts, and perceived unfairness in how you are treated.
Many who suffer from burnout recognise it only when its already at an advanced stage. Being able to identify earlier signs can give you the opportunity to take proactive steps, prevent escalation and head it off.
What are the red flags for burnout?
• A growing sense of dread and overwhelm about work or your daily responsibilities.
• Constant fatigue, feeling drained and tired even after a good night’s sleep.
• Growing irritability and impatience at small things, snapping at people.
• Reduced performance, loss of motivation, difficulty focusing or completing tasks you previously handled easily.
• Loss of satisfaction or pride in accomplishments that once felt meaningful but now seem meaningless.
• Disrupted sleep, either trouble falling asleep, or waking in the night with racing thoughts, or sleeping too much.
• Isolating from colleagues, friends or family, withdrawing socially.
• Neglecting self-care – skipping meals, not exercising, consuming more alcohol or caffeine.
• Physical ills such as frequent headaches, chest pains, dizziness, muscle tension, gastrointestinal problems (nausea, constipation, diarrhoea), increased colds and flu (as immunity weakens) and loss of sex drive can all signal a problem, says Beekrum.
• A sense of helplessness, hopelessness and sadness, that nothing you do can make a difference.
Take early action against burnout
1. Adjust your workload if possible, delegating tasks or speaking with a manager or HR about what is negotiable. “Set boundaries and learn to say ‘No’,” says Beekrum. “If you struggle, consider getting assertiveness training.”
2. Incorporate short breaks in your day, around 10 minutes every 90 minutes – even a short walk around the office can help. After work, make time to relax and unburden with friends, or simply relax in a bath with calming music or a podcast.
3. Detach from stressors. If you feel stress rise, take a time out and breathe deeply. After hours, log out of work platforms, leaving on your phone only for emergencies. “Avoid social media the hour or two before bed for better sleep,” Beekrum says.
4. Brush up on self-care. To help prevent surges in stress hormones, include oily fish such as sardines and salmon twice a week or a handful of walnuts or flax seeds, suggests Gauteng-based dietitian Debby Watkins. The brain chemical serotonin helps improve mood and enhance cognitive function. Natural serotonin boosters include regular exercise, 10-15 minutes of daily sunlight exposure, and consuming foods rich in tryptophan (eggs, nuts, turkey, cheese) alongside healthy carbohydrates (vegetables, fruits, wholegrains, legumes and oatmeal).
5. Be intentional about doing little things that spark joy in your life. “Having things to look forward to can be a buffer against burnout,” says Beekrum.
6. Consider professional mental health support. Individual therapy or cognitive behavioural therapy can help you identify patterns contributing to burnout and find better approaches to your workload to obviate stress.
New Clicks Clinic Service: Mental Health Support
Selected Clicks Clinics now offer Mental Health Support consultations. Get confidential, professional mental health support with stress, depression, anxiety, burnout, and emotional challenges. Find out more and book an appointment: https://bookings.clicks.co.za/
Get support: SAFMH (www.safmh.org, 011 781 1852), SADAG (www.sadag.org, 0800 567 567, SMS 32312), and HEAL-SA (heal-sa.org.za, 010 880 3334, WhatsApp 066 323 6869). If you’re in immediate distress, seek urgent medical help.
Sources:
1. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases