Symptoms of Work Exhaustion and Strategies for Rejuvenation
In today's fast-paced work environment, burnout has become a significant concern for many employees. A recent study showed that as many as 64% of full-time workers experience burnout at some point, making it an issue that requires urgent attention[6].
Burnout, an "occupational phenomenon" characterized by feelings of exhaustion, negativity towards one's job, and a sense that one's efforts are no longer effective, can lead to a cortisol overload in the brain, impairing memory and focus[1]. Chronic fatigue, disillusionment, emotional exhaustion, and physical symptoms like headaches, upset tummies, and high blood pressure are common signs of burnout[2][3].
Organizations play a crucial role in preventing and managing burnout. Building a positive workplace culture that values employee well-being and encourages open communication is essential[4]. Setting realistic goals, promoting a healthy work-life balance, recognising and appreciating employees' efforts, and implementing wellness programs can all contribute to a supportive environment[1][3][4][5]. Regular check-ins provide an opportunity for employees to voice concerns before stress accumulates[3].
On an individual level, stress management techniques such as mindfulness, meditation, or deep breathing exercises can help combat burnout[5]. Self-care activities like regular exercise, hobbies, and adequate sleep are also important[5]. Employees are encouraged to avoid self-criticism and focus on their accomplishments[5]. Taking short breaks during the workday and setting clear boundaries in remote work can also help manage stress levels[1][4].
Individuals can also alleviate emotional exhaustion by practicing self-compassion, reaching out to others for support, and pursuing hobbies[7]. Regular health check-ups can help catch any issues related to burnout early[8].
In the fight against burnout, it's important to remember that everyone's circumstances are unique. Gen Z and Millennial women are particularly affected by burnout these days[9]. Regular exercise, aiming for at least 150 minutes a week, can help combat chronic fatigue by boosting mood and fighting fatigue[10]. Omega-3s can be beneficial in managing physical symptoms of burnout[11]. Yoga or progressive muscle relaxation can help ease physical tensions caused by burnout[12]. The Pomodoro Technique, which involves working for 25 minutes and taking a 5-minute break, can help manage chronic fatigue and maintain energy levels[13].
By implementing these strategies, organizations can create a supportive environment that helps prevent burnout and promotes employee well-being. In turn, this can lead to improved work performance, increased productivity, and a happier, healthier workforce.
References: [1] Mayo Clinic. (2020). Burnout: Prevention and treatment. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/burnout/art-20043971
[2] American Psychological Association. (2020). Burnout. https://www.apa.org/topics/burnout
[3] Healthline. (2021). Burnout: Symptoms, Causes, and Treatment. https://www.healthline.com/health/burnout-syndrome
[4] Harvard Business Review. (2019). How to Manage Burnout in Your Workplace. https://hbr.org/2019/04/how-to-manage-burnout-in-your-workplace
[5] HelpGuide.org. (2020). Burnout Prevention and Recovery. https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
[6] Gallup. (2018). State of the American Workplace. https://www.gallup.com/workplace/238076/state-american-workplace.aspx
[7] PsychCentral. (2020). 10 Ways to Beat Burnout. https://psychcentral.com/blog/10-ways-to-beat-burnout/
[8] Mayo Clinic. (2020). Burnout: Prevention and treatment. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/burnout/art-20043971
[9] Forbes. (2019). Why Millennial Women Are More Likely To Experience Burnout. https://www.forbes.com/sites/forbescoachescouncil/2019/03/04/why-millennial-women-are-more-likely-to-experience-burnout/?sh=641a921d3e01
[10] Healthline. (2021). Burnout: Symptoms, Causes, and Treatment. https://www.healthline.com/health/burnout-syndrome
[11] Medical News Today. (2019). Omega-3 supplements may help with burnout symptoms, study suggests. https://www.medicalnewstoday.com/articles/327085
[12] Healthline. (2021). Yoga for Burnout. https://www.healthline.com/health/yoga-for-burnout
[13] The Pomodoro Technique. (2021). The Pomodoro Technique. https://pomodorotechnique.com/pomodoro-technique/
- Building a workplace culture that prioritizes mental health, encourages open communication, and values employee well-being is pivotal in preventing burnout, as it supports positive interactions among colleagues and fosters a supportive environment.
- Engaging in regular self-care activities such as exercise, adequate sleep, hobbies, and mindfulness practices can help manage stress, prevent burnout, and promote personal growth.
- Graduates in education-and-self-development programs can contribute to the workforce by advocating for mental-health awareness, implementing workplace-wellness initiatives, and educating their peers on mental-health management strategies.
- Organizations can improve their employees' mental health by providing resources for science-based approaches to mental health care, such as cognitive-behavioral therapy, exercise programs, and stress-reducing techniques like mindfulness.
- Promoting health-and-wellness within the workplace through science-based practices can lead to increased productivity, improved work performance, and a happier, healthier workforce overall.
- As more research on mental health is conducted, it becomes clear that self-compassion, seeking support from others, and pursuing personal-growth opportunities are essential components of preventing burnout and maintaining long-term mental wellness.
