5 steps to beating burnout

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5 steps to beating burnout

Sponsored by SEEK

By Simon Webster

Work getting on top of you? Here are our top tips for preventing the dreaded crash-and-burn.

Herbert Freudenberger is hardly a household name, but the term he coined in 1974 is well known to all. And anyone who has ever worked in a stressful environment knows that it’s a risk.

Burnout is a core concern for Aussie workers.

Burnout is a core concern for Aussie workers.Credit:iStock

Studying workers in a free New York health clinic, who sacrificed their own needs for the needs of the people they helped, Freudenberger described their subsequent exhaustion as “burnout”. And today, burnout is a hot topic again.

“It’s not a new experience,” says SEEK’s Resident Psychologist and Ambassador, Sabina Read. “But it’s certainly in the limelight.”

Burnout isn’t a clearly defined clinical term, so it’s difficult to measure whether it’s actually on the increase, Read says. However, one global study reported a 5 per cent increase in burnout in 2021. And it’s fair to say the pandemic had a bit to do with that.

“Initially, in the pandemic, we were high-fiving because we had this new flexibility,” Read says. But then the realities of lockdowns, home schooling and being online 24-7 started to bite. “All those things created increased pressures.”

Chronic overwork, ongoing workplace conflict and relentless time pressures are typical causes of burnout, Read says. But surprisingly, being underchallenged can also bring it on.

“When you don’t feel your skills are being put to use, when you feel sluggish and your work is not having an impact, that can lead to a sense of burnout, too.”

Perfectionists and goal-oriented achievers are particularly vulnerable to burnout, Read says. But everyone is at risk. And whatever causes it, no one wants it. “It refers to severe physical, mental and emotional exhaustion. It takes the joy out of work, out of relationships, out of life.”

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Here’s how to work at keeping it at bay.

1. Write your own health plan

No one knows you better than you. So, you should write your own self-help guide, Read says. And stick to it.

“I need to walk my dogs, do Pilates and do a short meditation every day. I know what small and large things I need. And if I don’t get them it contributes to an increased risk of burnout.”

2. Find moments of joy and play every day

It’s true what they say about all work and no play. “It doesn’t matter if you’re a CEO or a rock star,” Read says. “Playfulness is important for all humans.

“So when your head hits the pillow every night, and you say, ‘What was something playful that I did today?’, if you can’t come up with anything, you’re probably not helping reduce your chances of burnout.”

3. Sleep well

“Use your bedroom for sleep and sex,” Read says. “Not for work. Not for screen entertainment. Your body really does learn that this is the place for these things.”

Avid readers will be pleased to know it’s also OK to take a book to bed. But only a real book; not a Kindle. “The light of a screen triggers the part of the brain that says it’s daytime,” Read says.

Keep your bedroom as a work-free zone.

Keep your bedroom as a work-free zone. Credit:iStock

4. Breathe

Factoring in moments of stillness every day can really boost your chances of beating burnout, Read says.

“Stillness is about surrendering to your breath. When we breathe fast, the body interprets that as running from something. When we slow our breath, the body believes there’s nothing to fear.”

Read recommends slow breathing for three minutes, three times a day. Try square breathing. It comes in four parts (like the sides of a square): breathe in slowly for three seconds; hold for three seconds; breathe out slowly for three seconds, hold for three seconds.

Don’t worry if thoughts are rattling through your brain. Just breathe.

5. Ask for help

If you’re being overworked, talk to your boss. And be clear in how you communicate with them, Read says.

“Ask for help without apologising. There’s no need to say, ‘I’m sorry to bother you’. Instead, say, ‘My workload is full this week and I need a break’. Or, ‘I have too much on and I can’t make this deadline’.”

If your manager won’t help, you may have to go to HR, an employee assistance program, or another manager or colleague. But Read says that in her experience, “most managers want to support their people”.

You might also consider seeing a psychologist or counsellor, Read says. “I don’t know one person who wouldn’t benefit from sitting in a therapeutic space to just unpack what they’re dealing with.”

For more advice and tips on bringing your best self to work, visit SEEK Career Advice.

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