How to recognise early signs of burnout

Work can be fulfilling and enjoyable but it also comes with its share of stresses. If chronic work stress has you feeling physically and emotionally exhausted, you may be at risk of becoming burned out.

Burnout is a “state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress.”(1) Symptoms of burnout include:

• chronic fatigue
• change in appetite or sleep habits
• impaired concentration and attention
• increased number of illnesses due to lowered immunity
• anxiety
• loss of motivation
• feeling of disengagement. (2) 

If every day is a bad day, and you are finding it increasingly difficult to cope, it’s important that you take some time out to look after yourself. Here are some things that you can do to minimise the harmful effects of stress
on your body and mind.

Connect with others

Burnout can lead to feelings of social isolation and detachment. Try to spend some quality time with your family and friends. It’s also important to forge social connections at work. Being able to share a laugh with a workmate can help you get through a tough time, especially if the source of your stress is your job.  Researchers have found that the mental health of people working in stressful situations is better if they have
social supports. (3)

Go for a walk or a run

Get those feel-good endorphins pumping with a brisk walk or run. Endorphins act as natural painkillers. They help to minimise pain and also bring about feelings of euphoria and general wellbeing. According to a recent study, people who engaged in even a small amount of exercise reported better mental health than others who did none. Regular exercise, which can be as simple as taking a walk around your neighbourhood several times a week, may help you cope with stress. (4)

Try relaxation techniques

Slow down your mind and body with yoga, pilates, meditation or breathing exercises. Activities like these are great for stress management and relaxation. This is valuable ‘me time’ in which you can focus inwards rather than outwards for a change.

Plants and pets

Purchase some houseplants for your home and work desk. Researchers have found that simply being around plants can be relaxing – a Washington State University study found that a group of stressed-out people had a four-point drop in their blood pressure when they entered a room full of plants while a comparison group who didn’t see plants only dropped two points. (5) Being around a pet cat or dog also has the same effect on blood pressure.

I want to hold your hand

Human touch is a powerful way to reduce stress. In one study, simply holding the hand of a loved one  deactivated stress-related regions of the brain when anticipating going through a stressful experience. (6)  Massage can be an effective treatment for reducing stress, pain and muscle tension. All of our Extras covers include massage benefits so it’s a good excuse to book an appointment.

Laugh

Lord Byron claimed, “Always laugh when you can. It is cheap medicine.” Science agrees. Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain. (5) Watch a comedy film or spend time with that friend who always manages to make you laugh.

Unplug

Step away from that screen. Uninterrupted computer use has been associated with stress, lost sleep and depression in women, according to a study from the University of Gothenburg in Sweden. In the same study, 
late night computer use was also associated with stress in both men and women. (5) Emails, texting, Skype and social media are great ways of connecting with others but they bombard you throughout the day so set
aside some time each day to go off the grid.

Get out of the concrete jungle

Get back to nature by going for a bushwalk or spending some time looking at waves crashing on the rocks at the beach. According to cognitive neuroscientist Dr. David Strayer, “Our brains aren’t tireless three-pound machines; they’re easily fatigued. When we slow down, stop the busywork, and take in beautiful natural
surroundings, not only do we feel restored, but our mental performance improves too.” (7)

Music

If you are looking for a way to relax, listening to classical music is a wonderful option. It has been shown to slow down your heart rate, lower blood pressure and even decrease levels of stress hormones; however, any music that you enjoy will flood your brain with feel-good neurochemicals like dopamine. Sing along with the radio on the drive home from the office or dance to your favourite music in the bathroom with headphones on.

Get enough sleep

Sleep is crucial for your body and brain to recover from the day. However, when you are feeling stressed and anxious, it can be difficult to fall or stay asleep for a full eight hours. Set yourself up for a good night’s rest by 
taking the following steps:

• Ban all screens, including your mobile device, from the bedroom.
• Drink your last caffeinated beverage at least six hours prior to bedtime.
• Drink a mug of herbal tea such as chamomile and/or spray your pillow with lavender essential oils.
• Read a good book or listen to soft, relaxing music.

Eat a balanced diet

Stress releases a hormone called cortisol which increases your appetite for tasty high calorie foods. You might be craving junk food but your mind and body will benefit from healthier fare. Vitamin and nutrient-rich food can counteract the negative effect of stress on your body. Foods that can reduce stress include asparagus, avocado, blueberries, milk, almonds, oranges, salmon, spinach, turkey and oatmeal. (8) Potassium-rich bananas are also a great choice.

Use your annual leave

Most employees in Australia are entitled to four weeks of annual leave. Take some time off work to fully recharge your batteries. Pack your bags and your passport and travel somewhere you have always wanted to go. If you would prefer to stay closer to home, enjoy a relaxing staycation and rediscover your city or town at your leisure. Make the most of your time away from work and do all the activities that make you happy.

There is no shame in reaching out for help

We all have bad days once in a while. However, if you feel increasingly overwhelmed and exhausted, consider
reaching out to your manager and your Human Resources team. Many companies provide Employee Assistance Programs (EAPs). An EAP is a work-based intervention program designed to assist employees with their emotional, mental and general psychological wellbeing. 

If you aren’t comfortable involving your employer, speak with your GP. They can draw up a Mental Health Treatment Plan so you can get a Medicare rebate for psychological treatment.

 

(1) Helpguide.org. Burnout Prevention and Treatment. https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm (2) Psychology Today. Where do you fall on the burnout continuum? https://www.psychologytoday.com/blog/high-octanewomen/201205/where-do-you-fall-the-burnout-continuum (3) Harvard Health Publishing. How stress can make us overeat. https://www.health.harvard.edu/healthbeat/how-stress-can-make-us-overeat (4) Scientific American. Why Does Exercise Make Us Feel Good? https://www.scientificamerican.com/article/why-does-exercise-make-us-feel-good/ (5) Huffpost. 20 Scientifically Backed Ways to De-Stress Right Now. http://www.huffingtonpost.com.au/entry/stress-relief-that-works_n_3842511 (6) Wired. The science of touch: why physical contact can make you happier and more successful. http://www.wired.co.uk/article/the-good-life-human-touch (7) National Geographic Magazine. This Is Your Brain on Nature. https://www.nationalgeographic.com/magazine/2016/01/call-to-wild/ (8) Men’s Fitness. Eat to beat stress: 10 foods that reduce anxiety. https://www.mensfitness.com/nutrition/what-to-eat/eat-to-beat-stress-10-foods-that-reduce-anxiety

This wellbeing message is brought to you by the health and wellbeing team at RT Health – the health insurer for transport and energy people. The health information provided here is intended to be informative only and should be carefully evaluated for its source, accuracy, completeness and relevance for your purposes. It is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional. Always obtain appropriate professional advice relevant to your particular circumstances.