Wellness Moment: Let's Talk Burnout

Burnout is a very real issue facing Canadian workers, particularly at this time of year, when it’s cold and grey, and you feel like it’s been weeks without seeing the sun. While certain professions such as healthcare workers are particularly at risk, burnout can affect anyone regardless of occupation. Knowing the signs and symptoms and having a plan in place to manage stress and take care of your mental and physical health can help prevent or reduce the effects of burnout.

What is burnout?

It’s essentially exhaustion, mental, physical, and emotional. More than a little fatigue after a busy week, burnout can cause depression, lethargy, and even physical symptoms such as back pain, headaches, or gastrointestinal issues. Feelings of anger, dread, cynicism, hopelessness and irritability are all signs. Burnout is often coupled with drug or alcohol abuse as those who suffer try to cope.

What causes burnout?

Burnout is caused by prolonged stress, whether that’s job, relationship, or financial. The most common form is workplace burnout. An excessive workload, poor communication, unreasonable demands, lack of support, and feeling unappreciated are all contributing factors.

What’s the difference between burnout and stress? 
Stress comes and goes and it’s typically the result of an existing challenge or demands on your time. Burnout develops over time as a result of chronic stress and leaves you disengaged and feeling emotionally depleted.

How to prevent burnout?

We all know avoiding all stress is simply not possible. Setting boundaries in advance and learning coping strategies that work for you will help prevent burnout.

  • Practice Self-Care – We know it’s a cliché, but making time for self-care, whether that’s meditation, a relaxing bath, cooking your favourite meal, a movie night with your partner, or a good workout, can have a big impact on your health.
  • Make time for activities you enjoy – Staying involved in hobbies and spending time with people who enjoy the same things you do helps you feel engaged in your life, something burnout can take away.
  • Set firm boundaries – It can be hard to say no, particularly in your job, but communicating clear boundaries helps prevent overwhelm and feeling taken advantage of and can actually help make you a better employee.
  • Take time off – Whether it’s a vacation, a mental health day, or stepping back from a project, some time away can mitigate stress.
  • Get lots of sleep – Sleep is so important to all aspects of your health. This means 7 to 9 hours a night.
  • Get help managing stress – Talk to a professional, learn healthy coping mechanisms that work for you, communicate the problem, and if possible, distance yourself from the stressor.

Are you at risk for burnout?  This online tool can help assess your work-related stress so you can take action: Learn More

What if you're already burnt out?

Let’s be real, enforcing boundaries is easier said than done and when you’re busy and overwhelmed, self-care can take a back seat. That said, if you think you may be suffering from burnout, it’s important to take action.

First and foremost, know that  you’re not alone. More than 40% of Canadian workers have reported feeling burnt out. The symptoms you’re feeling are real and there’s no shame in seeking treatment. Luckily, there are tips and resources available to help.

Acknowledge how you’re feeling – It’s easy to downplay stress, but while increasingly common, feeling of burnout are not normal. The first step to dealing with burnout is paying attention to the signs and symptoms.

Take a break or a leave of absence – Separate yourself from the source of stress, even temporarily.

Talk to a professional – Seek support from an expert who can guide you through proven stress management techniques and help you build emotional resilience.

Make a plan for moving forward – Ask yourself:  what can I do to change the situation that led to burnout?  That might be a big a step such as changing jobs or other strategies such as reducing work hours, delegating tasks, hiring help, limiting contact with negative people, or connecting more with supportive people.

Resources included in Health Plus PRIORITY and OPTIMUM plans:

  • Inkblot Member Assistance Program (MAP) – including 5 free hours of professional counselling
  • Tranquility iCBT (internet-based Cognitive Behavioural Therapy)
  • Psychology/Social Work Coverage - up to $1000 per year
Learn More About Health Plus Wellness Benefits

Tips for Employers

Burnout costs companies money in lost productivity, work absences, and high employee turnover. As an employer, it’s in your best interest to have safeguards in place to prevent burnout and actively support your team. This can include help managing workloads, clearly communicating tasks and expectations, recognizing achievements, and offering mental health support such as an employee assistance plan.

There is no need to accept burnout as a part of life. With the drastic increase in recent years, it can start feeling inevitable. It is not. It is preventable and treatable.

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