Recognising the Signs of Burnout and How to Prevent it
by Anne Ueberbach
Assistant Director/Counsellor
Recognising the Signs of Burnout and How to Prevent it
Singapore offers some of the highest living standards in Asia, but it is also one of the most stressed-out cities in the world, as residents struggle to juggle work, family and life. 75% of Singapore residents reported to be experiencing burnout, and over 73% reported feeling stressed at least once a week at work (16% once a day).
What is Burnout
Burnout is a state of chronic stress that leads to physical and emotional exhaustion, cynicism and detachment, as well as a sense of ineffectiveness and lack of accomplishment. It typically occurs in response to prolonged periods of stress, particularly in demanding work environments, but can also result from other sources of stress. Burnout is not a result of one singular thing, but is an accumulation of everyday stressors from all areas of life (e.g. work-related stress, lack of social support, perfectionism or high/unrealistic expectations, lack of self-care, etc
Burnout is characterized by three main components:
Emotional Exhaustion - Feeling drained and depleted of emotional and physical energy. Individuals experiencing emotional exhaustion may feel overwhelmed by their responsibilities and have difficulty coping with stress.
Cynicism and Detachment - Developing a negative or cynical attitude towards work, colleagues, and life in general. This may manifest as feelings of detachment, indifference, or a lack of empathy towards others.
Reduced Sense of Accomplishment -Feeling ineffective and lacking a sense of achievement or fulfilment in one's work or personal life. Individuals experiencing burnout may struggle to meet their goals, lose motivation, and feel like they are not making a meaningful contribution.
Common Burnout Signs & Symptoms
Burnout can have serious consequences for physical and mental health, as well as professional and personal relationships. It can lead to symptoms such as fatigue, insomnia, irritability, and impaired cognitive functioning. If left unaddressed, burnout can significantly impact job performance, job satisfaction, and overall well-being.
Recognizing the signs and symptoms of burnout is crucial for addressing it before it becomes more severe. Here are common signs and symptoms to look out for:
Physical Health Symptoms
Physical Exhaustion
Feeling tired and drained most of the time, even after a full night's sleep. Physical symptoms may include headaches, muscle tension, and frequent illnesses due to a weakened immune system.Sleep Disturbances
Difficulty falling asleep, staying asleep, or experiencing restful sleep. You may also experience frequent nightmares or insomnia related to work-related stress.
Behavioural Symptoms
Poor Self-Care
Neglecting your physical and emotional well-being by engaging in unhealthy behaviors, such as overeating, excessive drinking, or neglecting personal hygiene.Reduced Performance
Difficulty concentrating, making decisions, or completing tasks efficiently. You may notice a decline in your productivity and effectiveness at work or in other areas of your life.Detachment and Isolation
Withdrawing from social interactions and avoiding activities you once enjoyed. You may feel a sense of detachment from colleagues, friends, and family members.Increased Absenteeism
Taking more frequent sick days or time off from work due to physical or mental health issues related to burnout. You may find yourself avoiding work or other responsibilities to cope with stress.
Mental Symptoms
Emotional Exhaustion
Feeling emotionally drained, overwhelmed, and depleted. You may experience a sense of cynicism, detachment, or numbness towards your work or personal life.Increased Irritability
Becoming easily frustrated, agitated, or angry, even over minor issues. You may find yourself snapping at others or reacting negatively to criticism.Loss of Motivation
Feeling apathetic, disengaged, or hopeless about your work or personal life. You may lack enthusiasm for tasks that once interested you and struggle to find meaning or purpose in your activities.Cognitive Symptoms: Memory problems, difficulty concentrating, and impaired decision-making abilities. Burnout can affect your cognitive functioning and make it challenging to focus on tasks or retain information.
If you recognize these signs and symptoms in yourself or someone else, it's important to take action to address burnout. Seeking support from a psychologist or counsellor can help you develop coping strategies and make positive changes to address your burnout.
Prevention & Management of Burnout
Preventing burnout involves a combination of self-care practices, setting boundaries, and maintaining a healthy work-life balance. The best way to manage burnout however is to prevent it. It is significantly easier to prevent burnout than to recover from its symptoms.
Here are some strategies to prevent and manage burnout:
Set Boundaries: Establish clear boundaries between work and personal life. This may involve setting specific work hours, turning off email notifications outside of those hours, and communicating your boundaries to colleagues and supervisors. You may also need to learn to say “no” to requests from colleagues, family or friends when you feel like you can’t take on anymore tasks.
Prioritize Tasks: Learn to prioritize tasks based on urgency and importance. Focus on completing high-priority tasks first and delegate or postpone less urgent ones when possible.
Take Regular Breaks: Schedule regular breaks throughout your workday to rest and recharge. Even short breaks can help alleviate stress and prevent burnout. You should also utilize your annual leave for longer breaks when needed, and use medical leave when unwell.
Practice Mindfulness and Relaxation Techniques: Incorporate mindfulness, meditation, deep breathing exercises, or other relaxation techniques into your daily routine to manage stress and promote mental well-being.
Prioritize Self-Care: Self-care comes in many forms and shapes, but generally speaking you want to ensure to get enough sleep (7-8 hours per night), exercise regularly, engage in healthy eating habits and set time aside for activities that bring joy and relaxation (e.g. engaging in a hobby, reading a book, taking a bath, etc).
Maintain a Healthy Lifestyle: Eat a balanced diet, stay hydrated, and prioritize getting enough sleep each night. A healthy lifestyle can enhance your resilience to stress and prevent burnout.
Set Realistic Goals: Avoid overcommitting yourself by setting realistic goals and deadlines. Break larger tasks into smaller, manageable steps to prevent feeling overwhelmed.
Seek Peer Support: Don't hesitate to reach out to friends, family, or a trusted colleague for support when you're feeling stressed or overwhelmed. Talking about your feelings can help alleviate stress and provide perspective. You can also join a support group.
Evaluate Workload: If you consistently feel overwhelmed by your workload, consider discussing potential solutions with your supervisor. This could involve redistributing tasks, adjusting deadlines, or seeking additional support.
Seek Professional Support: Consult a mental health professional (e.g. counsellor, psychologist, psychotherapist, life coach, career coach, parent coach) for guidance and support through therapy, counselling or coaching. Our team at The Counselling Place Singapore is here to help!
Remember, managing burnout is a process that takes time, patience, and self-compassion. Be gentle with yourself, and don't hesitate to seek help when needed.
