Burnout

 

Victoria BC

Burnout is not inevitable. So what can you do about it?

When people are in a stressful environment without adequate resources, supports, and autonomy, burnout will occur. According to a Gallup study, there are 5 factors that are most highly correlated with burnout: unfair treatment at work, unmanageable workload, lack of role clarity, lack of communication and support from manager, and unreasonable time pressure. The warning signs of burnout include exhaustion, cynicism, and decreased productivity. So what can you do to protect yourself against burnout?


Mental off-loading

  • Identify areas where you are taking on too much responsibility and consider delegating or sharing these tasks with others.

  • Set clear boundaries around your time and energy, and communicate these boundaries to others.

  • Adjust your expectations of yourself and others, recognizing that you are not solely responsible for the well-being of others.

Practice self-compassion

  • Identify negative self-talk and challenge these beliefs by questioning their validity.

  • Reframe negative self-talk into positive affirmations that promote self-compassion.

  • Engage in self-care activities that nourish and restore your mind and body.

Address workplace mistreatment

  • Corral support for restructuring workload, eliminating unecessary tasks, or improving work processes.

  • Ask for further role clarification, renegotiate responsibilities, ask for clearer communication, and for support.

  • Assess whether or not the workplace environment can be repaired to a point where burnout can be avoided, if not consider changing workplaces.

Cultivate supportive relationships

  • Seek out meaningful connections with others who share your values and interests.

  • Prioritize relationships that feel supportive and nourishing, and distance yourself from toxic relationships that drain your energy.

  • Practice vulnerability and authenticity in your interactions with others, which can deepen relationships and promote a sense of connection.

Take Aways

The biggest myth that people who are experiencing burnout is that there is something fundamentally wrong with your character for having a burnout response to your situation. One of the benefits of counselling is having structured time to make sense of what happened, and what strategies will help you to address burnout so that you can get your life back.

Don’t Face Burnout Alone