As the year ends, are you feeling burnout? Then read this
Many factors can contribute to feeling burnt-out at work including having a high workload, not feeling supported or listened to, lack of work-life balance, feeling stressed and pressured, and even being bullied or harassed.
Not only can you be experiencing these struggles at work, but factors in your personal life can also contribute to feeling burnt-out such as the cost of living crisis, relationship problems, and health issues.
Feeling burnt-out at work can have a serious effect on your mental and physical health and ultimately cause you to have to take time off work.
According to wellness charity Mental Health UK’s Burnout Report 2024, around 20 per cent of workers in the UK have taken time off work due to poor mental health caused by pressure or stress in the last year.
High workload was the main reason for burnout, cited by 54 per cent of respondents, followed by working unpaid overtime (45 per cent), feeling isolated at work (42 per cent), fear of redundancy (40 per cent) and being bullied (31 per cent).
What is burnout?
Burnout is recognised by the WHO as an occupational phenomenon and results from chronic workplace stress that has not been successfully managed.
Burnout can be a variety of feelings and symptoms. These can include:
- Feeling exhausted or drained of energy
- Lack of motivation
- Not being able to do your job like you used to
- Anxious
- Irritable
- Trouble sleeping
- Headaches or stomach aches
Coping with burnout
The first step is to inform your line manager if you are struggling. Worryingly, however, the Burnout Report found more than a third of workers do not feel comfortable doing so.
Mental Health UK says the high number of people taking time off for stress emphasises the importance of speaking up and asking for help when struggling at work.
It advises: “Be open and honest about how you are feeling and the effect this is having on your mental health.
“Ask for support and don’t be worried about asking for help with your work if you need it. This will help alleviate some of the pressure and stress you’re experiencing.”
Outline what good mental health looks like to you
Take some time to think about what you're feeling and why. Then outline what you perceive to be good mental wellbeing and what needs to be done to achieve a good sense of mental wellbeing.
Reflect on what is directly causing you stress and anxiety at work and away from work. Create a mental wellbeing plan to establish what you and others can do to offer support.
Set boundaries
Setting boundaries will ensure a better work-life balance. Define the hours you want to work and do not work beyond these hours. Make sure to switch off when you finish working, go for a walk, read a book, or watch your favourite TV show. It is also important to switch off during the weekends and annual leave – this is your own time and you are not obligated to think about work.
If your workload has increased due to more employers being on annual leave, be honest with your manager and ask for flexibility regarding deadlines.
Get enough sleep
Adults need around seven to nine hours of sleep a night. Lack of sleep can affect mood and further increase feelings of anxiety and irritability. Sleeping whilst worrying about work can be difficult and you may find it hard to switch your mind off before going to bed. The best thing to do is to wind down for a couple of hours before going to bed.
Avoid screens as the blue light can disrupt sleep and try not to drink any caffeinated drinks in the afternoon. Spend time in the evening doing something that relaxes you, read a book, or do some yoga and meditate.
Take annual leave
Make the most of the annual leave you are given and take it when you are feeling overwhelmed or experiencing the symptoms relating to burnout. Continuing to work when you are feeling burnt out and exhausted is going to negatively impact your mental and physical health, causing you to have to take time off to recover. Your mental wellbeing is most important.