The Burnout Epidemic: A guide to understanding and healing from workplace stress

Hearing friends or colleagues talk about burnout used to be an end-of-year thing, but not anymore.

In today’s fast-paced world, the pressure to perform at your best every day in every aspect of life is constant. Tammy Dicks, ER24 Trauma Support Coordinator, provides some tips on how people can recover from burnout.

In 2019, the World Health Organization (WHO) classified burnout as a syndrome caused by “chronic workplace stress that has not been successfully managed” and further estimated that 1 in 5 teenagers and 1 in 4 adults will be affected by burnout at some point in their active lives. “We often forget that we are human, driven to achieve and perform; we tend to forget to prioritise self-care and recognise the signs before it’s too late,” Tammy explains.

Signs that you’re suffering from burnout can be subtle at first. “It’s like driving your car with the engine management light on, if it goes unchecked, it will eventually come to a stop!” says Tammy. Left unattended, burnout can lead to an individual experiencing panic attacks, digestive issues, heart disease, migraines or depression. In the worst-case scenario, it can leave you feeling emotionally detached from the people you care about the most and lacking empathy towards others.

It’s important to note that those who experience burnout often view it as a personal failure when it’s a gradual process that takes anywhere from 3 months to 4 years to recover from.

Burnout can be tough to deal with, however there are several self-care strategies that can help you recover. Here are some effective approaches:

Set Boundaries

Clearly define work and personal time to avoid overcommitting. Don’t take on more than you can manage.

Sleep quality

Not getting enough quality sleep may increase cortisol (stress hormone) levels, leading to more stress, exhaustion and cognitive difficulties. Improve sleep quality by avoiding alcohol or caffeine before bedtime, implementing a wind-down routine and maintaining a sleep schedule. Taking measures to improve sleep quality may help you recover and prevent burnout.

Stay Active – exercise and movement

Exercise and movement relieve stress and can positively affect mood and effectively lower stress levels.

Mindfulness practices

Include mindfulness, meditation, journaling, deep breathing exercises and grounding techniques into your daily routine. These help you focus on the present, enhance your awareness and reduce stress.

Stay Connected

Spend time with friends and family or find support groups to share your feelings and experiences.

Take a break

Schedule regular breaks during your day, to recharge.

Find a hobby

Engage in activities you enjoy to relax and unwind.

Seek professional help

Don’t hesitate to reach out to a therapist or counsellor for support.

While the recovery process can be slow and challenging, it’s important to remember that burnout affects individuals across various professions and people from all walks of life and that everyone’s journey to recovery is different.

Are you struggling with burnout or need help navigating workplace stress? Contact ER24 on 084 124 to speak with one of our trained counsellors or seek professional help by reaching out to a Mediclinic specialist for long-term support.