Understanding Workplace Stress and Burnout
Burnout is becoming increasingly common in a modern world where almost everyone seems to be chasing goals and productivity. While burnout is frequently associated with jobs and work, if left unaddressed, it can slowly spill over into other aspects of life, such as relationships and even physical health. Thus, recognising and treating burnout is key to balanced mental and physical health.
Understanding Burnout and Its Signs
Burnout can be difficult to define or describe. However, in simple terms, burnout is a state of physical, mental, and emotional exhaustion resulting from prolonged and intense stress. It generally occurs when people feel overwhelmed and emotionally drained and are unable to cope with stressors in life.
Burnout usually starts with disinterest in work or work-related activities, but if it goes on for a long time, it can even contribute to depression. It can also have other effects, such as reduced motivation, increased irritability, etc. Burnout can also weaken the immune system and make the body vulnerable to illnesses like the cold and flu.
The Symptoms of Burnout
- Feeling tired or drained most of the time
- Feelings of dread while thinking about work
- Change in eating habits or sleep routine
- Frequently falling ill or having a consistent headache
- Feeling hopeless or lacking interest towards work
- Increased self-doubt
- Procrastinating or reduced efficiency at work
- Withdrawing from responsibilities
- Isolating from others
- Taking frequent leaves or being late at work
- Lack of concentration
- Increased irritability or frequent emotional outbursts
How Does Burnout Differ from Tiredness?
On the surface, burnout looks similar to tiredness, so many people find it difficult to differentiate between the two. However, these two are quite different.
Tiredness is a temporary condition resulting from physical or mental exertion, while burnout is a prolonged state of emotional, physical, and mental exhaustion due to consistent stress over some time. While tiredness might go away with some rest, treating burnout requires comprehensive effort and lifestyle changes.
How to Deal With Burnout
As mentioned above, burnout usually develops over time; thus, overcoming burnout requires patience and lifestyle changes. Recovery from burnout usually depends on the intensity of the physical, emotional, and mental exhaustion. Some ways of overcoming burnout are:
Set Boundaries
Burnout can often be a result of a lack of work-life balance. When someone is unable to set appropriate boundaries, they might end up taking on an excessive workload, leading to burnout in the long run. Thus, setting appropriate boundaries at work can help both prevent and overcome burnout.
Set Realistic Expectations
All of us want to be productive and feel a sense of contribution when it comes to work, but sometimes being too focused on productivity can contribute to people setting unrealistically high standards or goals for themselves. Setting unrealistic expectations can prevent people from taking appropriate breaks from work, leading to burnout. So, setting realistic expectations is crucial to overcoming burnout.
Self-Care
The idea of self-care differs for everyone. Reflect on which activities make you feel happy and refreshed. For some, it could be spending time in nature; for others, it could be taking a trip with family or simply playing with their pet. Mindfully incorporate such activities into your day to maintain a work-life balance.
Take A Break
Consider taking a short break from work to take your mind off work stressors.
Professional Support
Consider seeking professional help from a therapist to address the underlying causes of burnout. A therapist can also help you find a better work-life balance and set boundaries.
Requesting Time Off for Mental Health
We often take or request a leave when we are physically unwell, but sometimes we may also experience stress or other symptoms that affect us mentally and emotionally as well. At such times, it is important to prioritize one’s mental well-being and take a step back to focus on self-care.
Ignoring one’s mental health can lead to serious conditions such as burnout or depression, making it essential for us to take a break when necessary. Below are the steps to request a mental health leave:
Consult a Mental Health Professional
Before requesting time off, meet with a trained mental health professional, to assess your mental health situation. A mental health professional can help you understand your symptoms and decide the duration of your leave. They may also provide appropriate documentation if required. This is crucial to understand your needs and how the leave can be beneficial for you.
Review Your Organization’s Policies
The next step is to check if your organization has a mental health leave policy. In India, many organizations may not have a provision for taking a mental health leave, but they may consider it under sick leaves or medical leaves. Understanding the leave policy will help you frame the request appropriately.
Make a Plan
Once you have understood the leave policy, make a clear plan about how many days you will need off and when you want to take it. Consider your workload. And check if your absence will impact any important projects in the organization. Identify key tasks that need to be completed before your leave and plan for any necessary handovers to colleagues. This will provide you with clarity before speaking to the relevant authorities.
Meet Your Supervisor
Once you have a clear plan, schedule a meeting with your supervisor. Be honest about what you are going through and how it is affecting your work. You may not need to go into details but give them an overview of what you are going through and how a leave would help you.
Document Your Request
After speaking with your supervisor, follow up with a formal email requesting the leave. This email should have details about the start and end dates of your leave so that you and the organization are clear on the terms of your leave.
Before going on leave, complete all necessary formalities, such as handing over important tasks to colleagues or finishing any urgent work. This shows your professionalism and ensures continuity in your absence.
Take Care of Yourself During the Leave
Once your leave begins, focus entirely on your mental health. Engage in activities that help you relax and recover, such as spending time on hobbies, getting appropriate sleep and diet, and seeking therapy.
Smoothly Transition to Work
Coming back from a mental health break can be overwhelming, so ensure that you give yourself enough time to get back to work by taking small steps. Let your supervisor know if you require any additional support for mental health while coming back to work.
Ongoing Support
Returning to work doesn’t have to be the end of your mental health journey. Instead, continue self-care activities and seek support from a therapist. You can consider using the Employee Assistance Programme (EAP) services if they are available at your organization.
Conclusion
Burnout is not just tiredness; in fact, burnout is a deeper and more complex condition. Recognizing the signs of burnout is crucial to early diagnosis and treatment. If left untreated, burnout can impact life outside of work and may even contribute to depression. One can overcome burnout by setting boundaries, setting realistic expectations, and prioritizing self-care.
Although it may be a novel concept, seeking time off for mental health issues is as important as taking care of physical health. So do not hesitate to prioritize your mental health. By following the above steps, you can ensure a smooth process that benefits both you and your organization. Lastly, remember that seeking leave at an appropriate time can prevent mental health issues from escalating, allowing you to return to work with a fresher mind.
References
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Preventing burnout: 7 strategies and when to seek help.
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Rasika Karkare 