As COVID-19 swept the globe, it brought with it a tidal wave of shock and change. It changed the way we lived, schooled and worked. But for healthcare workers it changed much more. It meant increased work hours, demands and stress. The result? Large numbers of people were hit by burnout.
Characterised by feelings of emotional, physical and mental exhaustion, recent research showed the extent of this.
A Royal Melbourne Hospital survey of more than 10,000 Australian healthcare workers found that over 50 per cent were feeling burnt out by the demands of the coronavirus pandemic, and some were planning to quit.
Respondents biggest concerns related to mental health with 61 per cent reporting anxiety and 28 per cent reporting depression.
While these statistics are confronting, burnout isn’t the result of the pandemic alone. Over the last few years, burnout in the workplace has become increasingly common.
In 2019 the World Health Organisation labelled it as an occupational syndrome, and listed energy depletion, increased mental distance from work, feelings of negativity to work and reduced work performance as the defining traits.
Contributory factors that lead to burnout include excessive workload, feelings of overwhelm, poor work life balance, long hours, unrealistic expectations, lack of support and lack of control. For healthcare workers in particular, high emotional tolls can contribute. Dealing with unwell or terminally ill patients and being exposed to injured parties from high trauma accidents are just the tip of the iceberg.
While burnout manifests differently in each individual the most common issues include headaches, sleep disturbance, colds and flus and gastrointestinal infections. Psychological issues can include irritation, nervousness, difficulty focusing, anxiety and depression. Other factors associated with burnout include decreased leisure time and decreased social activity.
So how can we manage and recover from burnout?
Take time out
It’s important to take time out for yourself to relax and recharge, even if it’s only for a short period of time. Some daily exercise, a twice weekly coffee ritual with a friend or half an hour reading a book can be enough to help reduce the body’s stress responses.
Taking breaks in the workday is also important and has been shown to increase your mental wellbeing and productivity.
Research shows that a short stroll in the fresh air at lunch time can help you reset, as can practising meditation or breathing exercises during a break. Remove yourself from emails or stressors during this time to really switch off.
Seek professional support
Speaking out if you need help is a good way to prevent or manage burnout before it’s gone too far. Suitable health professionals can help you with strategies to reframe your thinking and actions to overcome burnout.
Seeking support from your employer is also important. They won’t know you’re struggling if you don’t tell them. Sitting down with them gives you the chance to discuss options such as cutting down hours, having more team support, setting boundaries or delegating some of your workload.
Take a break and set boundaries
Removing yourself from the workplace for a long weekend or holiday is a great way to fully unwind and detach from all work responsibilities and stress. However, it won’t be relaxing if you’re constantly checking your work phone.
Research shows that being unable to detach yourself from work during non-work time increases the chances of burnout and stress. So, set boundaries by turning off your work phone and email and let your work colleagues know that you’re not to be disturbed.
Know your limits
Learning to recognise your limits is a good way to prevent or manage burnout. Being assertive and saying no to things you can’t take on will help you manage your workload more effectively. Asking for help or delegating tasks when necessary is also a good habit to get into.
Don’t let things get to the point of no return. Know when you’re reaching your capacity and speak up. Don’t think by doing so you’re not capable or somehow failing. The failure is not looking after yourself first.
Reassess goals
When you’re struggling from burnout it can be a good time to reassess your goals and ask yourself what’s important to you. Is the promotion you’re chasing worth the stress? What are the pros and cons of your job? Is your work life balance on track?
Sometimes we place unrealistic and hard expectations on ourselves, so sitting back and looking at the bigger picture is important. Speaking with a career advisor or life coach may be helpful in guiding you on ways to achieve the outcomes you want both professionally and personally.
Practice self-care
The best person to look after you is you and that means listening to your body and your mind, learning how to slow down and being kind to yourself. Self-care comes in many forms and is different for everyone. It might mean a massage, an afternoon watching Netflix, a yoga session or a nice dinner out.
Regardless of what floats your boat personally, self-care should always incorporate eating well, sleeping well and exercising. Remember self-care isn’t selfish. It’s the key to maintaining your wellbeing and that plays a big role in burnout management and recovery.
With the right approach and ongoing strategies, burnout can be managed and overcome. Take each day at a time and remember tomorrow’s another day.
Author – Unidex Healthcare Recruitment
