Do you ever struggle with burnout? Do you tend to work long hours, starting early and staying late? National Workaholics Day (5th July) reminds us to take better care of ourselves.
Work is, of course, important. It gives us a sense of structure, to make a positive difference to others, to interact with others, and to earn a living. However, too much work can quickly lead to burnout.
What is burnout?
Many people would agree that burnout is physical, mental and emotional exhaustion. Although stress can lead to burnout, it has different symptoms from stress. It can impact the individual’s personal and professional relationships, their physical and mental health, and work (just to mention a few areas).
Burnout normally happens over time, and many people do not notice the symptoms until it is too late. People might experience stress, anxiety, depression, loneliness, health issues, and less productivity for a while before they realise that these stem from exhaustion. It is important that you spot the signs early on and develop some strategies to recharge your batteries.
Although work plays a significant part in our lives, it should not consume most of our waking hours. Nurturing family relationships, taking up new hobbies and creating memorable experiences are part of a happy life. According to Meik Wiking, CEO of the Happiness Research Institute, unequal work-life balance contributes to decreased happiness and wellbeing. Engaging in hobbies helps us become more creative in how we solve complex problems. Leading a one-sided life (with too much focus on work) can result in resentment, bitterness and mental fatigue.
Engage in reflection
Are you a person who is likely to prioritise work above all else and considers it the most important aspect of life? Do you tend to start early, finish late and work at weekends?
Anne works in a well-known university, and she is strongly committed to her work. She works in a high-pressure environment where people are expected to answer emails within a short time frame.
Last year, Anne felt continuously tired and lost motivation at work. She often felt anxious and found it challenging to join social occasions. This was most unusual as she had always been passionate about her work.
Anne realised that there were several people in her family struggling with workaholism. While reflecting on her situation, she realised that she tended to consider work the most important part of her life, and to neglect other aspects such as family, friends, health and hobbies.
Anne has worked with a professional coach to create some boundaries between her work and personal life. Anne learned to think about the long-term consequences of not looking after herself and falling deeper into exhaustion. Although Anne used to take her work laptop with her on holidays (to check e-mails daily), she has learnt to enjoy travel and holidays without worrying about work.
As a result of coaching, she has set a limit to her work hours, developed new hobbies and gained new friends. She is fully engaged at work now and enjoys making a positive difference through her work.
Managing your energies
In challenging times, the more you manage to safeguard a portion of your time, the more you will be able to maintain focus and perspective. Managing your energy is one of the keys to staying engaged at work, to inspire others and to infuse them with fresh enthusiasm. If you protect your energy, you will become more likely to notice new opportunities, recognise groundbreaking solutions and see new possibilities.
Benjamin Franklin expressed the same line of thinking when he famously said: “Energy and persistence conquer all things.”
Charles Handy, the well-known management writer, reminded us: “You have to stand outside the box to see how the box can be redesigned.”
You might find it helpful to move outside your metaphorical box for a few minutes and help you look at your situation from a new perspective. Do consider how you are looking after your physical and emotional health. Do you tend to sit long hours looking at the monitor, trying to cram in as much as possible into the day? Do you tend to skip meals so that you can get even more done? Do you tend to bottle up your emotions and rarely talk about what is going on with you? When you are physically and emotionally well, you can make better decisions and become more productive.
If you feel you would benefit from emotional support and counselling, you could turn to Education Support, which is a UK charity supporting the well-being of those working within the UK education environment. For more information, please see their website here.
Look at the consequences
Here is a reflective question to ask yourself: ‘Looking back from a decade from today, what advice would you give to your current self?’ Most people would advise their younger selves to relax, to slow down slightly, and to enjoy their life journey.
It is wise to clarify for yourself the long-term consequences of working under significant (and increasing) pressure. Would you still have a passion for your work in 5 years from now? Would you enjoy excellent health if you continue pushing yourself harder and harder?
Speak up
People who do a great job at work are always given more to do. If you are talented, committed and hardworking, you are most likely to be given more and more tasks to tackle. Many people find it flattering to be handed more responsibilities (for a while), and they struggle to say no. Speaking up about your overflowing workload may be a real challenge for you. You might be concerned about missing out on upcoming promotions and demonstrating a lack of commitment. However, people will never realise how stretched you feel if you fail to voice your concerns.
You can burn yourself out by staying in permanently unhelpful environments. There may come a time when sticking things out even longer will not work. At times, changing direction could be the best remedy. Recognise when it is time to make a complete change and courageously go for it.
For more strategies on how to avoid burnout, you might find it helpful to visit the Mind website here. Mind is a UK charity supporting individuals with mental health concerns.
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