Signs of Burnout
and How to Take Action
What is Burnout?
Many consider our busy schedules, heavy workloads, and productivity a sign of success. We take pride in keeping up with the overwhelming demands of our daily work lives and managing competing priorities. However, when these demands become too much for us to handle, we may feel overwhelmed, inadequate, or unappreciated. If we don’t address this stress, we may put ourselves at risk of burnout or other mental health challenges.
According to the World Health Organization, burnout is an occupational issue “resulting from chronic workplace stress that has not been successfully managed.”
The key word is “chronic”. Stress is a natural response to demanding situations (stressors) and can be motivating in small doses. However, when stress continues for too long without being resolved, it can become chronic and lead to burnout. Understanding that stress and burnout exist on a continuum helps us recognize the early signs of burnout and take proactive steps to manage stress before it reaches that point.
Signs of Burnout
Signs of burnout can manifest in our feelings, attitudes, and actions. Read through each section below and reflect on where you are on each section’s stress/burnout continuum. Consider the following questions as you assess where you are at:
- Do you experience these things occasionally, often or every day?
- How intense are the feelings?
- How often and to what degree do the feelings and attitudes impact your work relationships and performance?
| Feelings | Attitudes | Actions |
|---|---|---|
|
|
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There are steps we can take to help reduce the incidence of burnout at work, keep ourselves well, and promote a healthy workplace culture. Avoiding burnout requires not only individual coping skills but support from the workplace as well.
Some Tips to Prevent Burnout
Be honest about your feelings and needs.
Employers want their staff to function at their best, and burnout reduces your ability to function. If you feel overwhelmed at work, acknowledge the situation and work with your supervisor to find solutions.
Reprioritize
Make a list of your work demands. Organize them in order of priority and estimate the number of hours each will take per week or project. If you are needing to work beyond your scheduled hours to keep up with your work demands, share this challenge with your supervisor and ask them to help you:
- Ensure your priorities are in the right order
- Break down overwhelming tasks into smaller achievable parts
- Choose what work can be dropped altogether (Do you need to attend all those meetings?!)
- Choose what work can be delegated or shared with others
Set boundaries
Before saying yes to a new task or project, evaluate whether it is within your job description and if you can take it on. Will saying yes impact the quality of your other work or confuse roles and responsibilities? Reflecting on these questions will help you set a respectful boundary without resentment or fear. In some situations, it may be helpful to ask why before saying yes or no to see if you can help meet the needs of the person asking without crossing your boundaries.
Take breaks and prioritize connection.
When the list of tasks is long and the pressure to perform is high, the best strategy may be to double down and finish the work. But we’ve all reached the point of diminishing returns and know where this strategy leads. When your internal resources have been drained, your creativity and drive will dwindle. Try some of these tips to maintain your internal resources:
- Take your breaks – our focus and productivity increase during frequent breaks throughout the day. Take time to clear your mind and to relax or move your body depending on your work.
- Prioritize Self-care – carve out some space each day, even if just for a short period, for activities that nourish you, like yoga, gardening, taking a walk in a treed area, hugging a family member or friend, decluttering a closet or room in your house, baking, listening to a podcast, exercising, quiet reflection, prayer or meditation.
- Connect with others –check in and listen to your colleagues. If your work feels like an endless completion of tasks, consider if there are ways you can collaborate with others on some of the tasks to increase interest and generate creativity.
- Celebrate successes and milestones to improve team morale and celebrate your journey together.
Wellness Tips
Don’t shrug it off. If you’re struggling with burnout or concerned about a colleague, there are people you can talk to. In addition to your supervisor or manager, visit the resources below for nonjudgmental helplines. Reflecting on the following and making changes, if needed, may be helpful:
- Have my personal or professional boundaries been challenging to maintain?
- Do I have healthy habits for unwinding and letting off steam after work, such as physical activity?
- Although substances such as alcohol and caffeine might feel helpful in the short term, they can interfere with sleep and contribute to other issues. Has my use of substances interfered with other self-care strategies?
Additional Resources:
- Crisis Lines: 1-800-784-2433 or 9-8-8
- Mental Health Support Line: 310-6789
- Drug and Alcohol Info and Referral: 1-800-663-1441
- Mental Health Services: helpstartshere.gov.bc.ca
- Mental Health Information: heretohelp.bc.ca
- Free Wellness Program: bouncebackbc.ca
If you are in distress, please contact your Employee Assistance Program or Crisis Services Canada. Call 9-1-1 or go to your local emergency department if it is an emergency.
References
“What Is Burnout?”. CMHABC People Working Well. https://peopleworkingwellbc.ca/learning-hub/hospitality-and-tourism/what-is-burnout/. Accessed 13 December 2024.
“Prevent burnout”. Workplace Strategies for Mental Health, https://www.workplacestrategiesformentalhealth.com/resources/prevent-burnout. Accessed 12 December 2024.
“Setting healthy boundaries at work”. Workplace Strategies for Mental Health, https://www.workplacestrategiesformentalhealth.com/resources/setting-healthy-boundaries-at-work. Accessed 12 December 2024.
