
Do you have to drag your feet out of bed every weekday morning, dreading the work day ahead? Do you feel like you can’t even enjoy social activities or hobbies because you are too consumed by your work? These may be signs of burnout.
What we see to be laziness or a lack of motivation could very possibly be the result of long hours of work, unrealistic demands, and prolonged periods of stress. This burnt-out state of mind further leads to a loss of productivity and unhappy workers. Recognising the signs of burnout and addressing them proactively is vital for one's overall mental health as well as productivity.
Understanding burnout: More than just fatigue
So what really is ‘burnout’? It is more than just fatigue or ordinary tiredness. The World Health Organisation recognised it as a syndrome back in 2019 and described it as “chronic stress that has not been successfully managed”. It is a state of chronic exhaustion, accompanied by lack of motivation, abnormal irritability, and a pervasive feeling of dread. During a period of burnout, these feelings tend to permeate all aspects of life and are not just limited to the work sphere. So, in addition to feeling terrible at work, you may feel reluctant to meet your friends or get angered by your family more easily.
And if you think burnout is just about feeling grumpy – that’s not the case. Burnout has the potential to wreak lasting impacts on one’s cognitive functions, associated with the thinning of gray matter in the prefrontal cortex – the part of our brain that deals with abstract thinking, planning, and decision-making. Prolonged periods of burnout can also amplify the mind’s fight-or-flight response, contributing to stronger fear reactions and anxiety.
Burnout amongst Gen Z and Millennials
Recent studies have highlighted burnout as one of the top contributors to deteriorating mental health among the younger generations in Singapore. Factors such as societal pressure, the ongoing rat-race for success, unrealistically high expectations, and the constant need to stay digitally connected play pivotal roles. The nature of the job also plays a role - burnout is a pertinent mental health issue amongst teachers and healthcare workers.
Spotting the warning signs of burnout
So how do you know if you are experiencing burnout? While burnout has similar signs to acute stress, the difference is that burnout is usually more lasting, severe, and does not get better with the usual stress management techniques. Here are some signs to look out for:
Chronic fatigue: One of the first signs is a constant feeling of exhaustion, not alleviated by sleep or rest.
Lower productivity: Tasks that were once easy now seem impossible, accompanied by a lack of motivation.
Resentment: A growing aversion to work, feeling trapped, or resentment towards colleagues or the job.
Emotional symptoms: Feelings of dread about work, irritability, anxiety, and even depression.
Effects that extend beyond work: Tiredness and emotional symptoms carry over into daily life.
Addressing burnout head-on
Burnout, if left unchecked, can spiral into more severe mental health issues. The first step is to recognise the problem, and then take steps to alleviate the burnout. Here are some steps that may help:
Talk to your boss: Get to the root of the problem. If you are being overworked, let your manager know and work out an agreeable solution to all. This may involve reducing your workload, spacing out deadlines, or offering more support in certain tasks.
Schedule breaks: You don’t have to wait until your long-planned vacation for a break from work. Short breaks during the work day or even half a day off occasionally can help you break the cycle of stress and replenish your focus, motivation, and productivity.
Incorporate self-care into your day: Whether it's a hobby, exercise, writing a journal, or just some quiet time, ensure you carve out some "me-time" each day to check in with yourself and boost your mood.
Seek professional help: Talking to a mental health therapist can help you adjust your perspective and guide you in the right direction to recover from burnout.
Conclusion
A successful professional life doesn’t have to come at a compromise of poor mental health. If you are already experiencing signs of burnout, here’s your sign to do something about it right now. Regain your drive and productivity in your career when you take steps like speaking to a counsellor and taking regular breaks from work. If you are looking for a therapist in Singapore, our counsellors at Being will be happy to have a chat with you to discuss how you can achieve that change in your life.