Burnout is a state of unrelenting pressure that affects people in today’s workplace. More and more professionals want to know exactly how they can implement burnout prevention in the workplace in order to prevent the state of unrelenting pressure and thus prevent physical and mental health problems as well as increase their job satisfaction and avoid losing their job. In this article, we’ll explore practical strategies for dealing with burnout.
How burned out are we?
Solid data on the prevalence of burnout is difficult to come by. While some studies report rates as low as 7%, others suggest much higher levels – up to 80% in physicians, such as Panagioti et al. determined. In Germany, a recent study by the Techniker Krankenkasse (TK) found that around one in five working people have symptoms related to burnout. With over 10,000 participants surveyed, this comprehensive study offers reliable insights into the prevalence of burnout in Germany.
On an even broader level, research from the European Agency for Safety and Health at Work (EU-OSHA) shows that work-related stress contributes significantly to worker fatigue: around 28% of workers across Europe are affected. Given these alarming statistics and their impact on employees and company productivity, workplace mental health should be a top priority for any company that cares about its employees while ensuring optimal performance results.
Burnout prevention in the workplace
While situational factors play an important role in burnout, addressing the underlying issues requires changes at the team or organizational level. However, there are individual steps you can take once you have identified the symptoms and their possible causes. Here you will find effective strategies that have proven to be successful.
Prioritize your health
It is crucial to cultivate habits that promote good sleep, good nutrition, exercise and socializing. These habits help maintain your physical and emotional well-being as well as your ability to concentrate. Other healthy habits include meditation, journaling, and spending time in nature. Consciously practicing healthy habits can help you replenish your energy and improve your overall health.
If you’re having trouble fitting healthy habits into your busy schedule, consider the so-called “time blocking” method. This technique involves scheduling fixed, non-negotiable blocks of time in your calendar for specific tasks or activities. Specific periods of time are reserved for focused work, personal activities or self-care and treated like business meetings. By allocating specific time slots for your priorities, time blocking helps you manage your schedule more effectively and ensures you spend enough time on important tasks without getting distracted by other things. To figure out which blocks of time work best for you, give yourself a week to understand how you spend your time.
Change your perspective
While rest, relaxation, and self-care can alleviate fatigue, reduce cynicism, and increase effectiveness, they cannot completely eliminate the causes of burnout. Even though you’re back at work, you may still face an overwhelming workload, difficult conflicts, or limited resources. Therefore, it is important to take a close look at your mindset and assumptions. Determine which aspects of your situation are unchangeable and determine what can be changed. By changing your perspective, you can mitigate the negative impact of even the most inflexible factors.
If fatigue is a sensitive issue, consider which tasks, even critical ones, can be delegated to free up valuable time and energy for other important tasks. Consider whether you can restructure your work to gain more control and focus on fulfilling tasks. When you become cynical, look for ways to isolate yourself from frustrating aspects of the organization while re-engaging with your specific role and the overall task. Look for ways to build positive and supportive relationships that counteract the stressful relationships. If you are ineffective, seek support or training to improve your skills and knowledge. If you lack recognition, consider personal branding to highlight your achievements and showcase your work. Remember: Through targeted changes and a new mindset, you can more effectively address the causes of burnout.
Minimizing the impact of work-related stressors
Workplace stressors are common in today’s fast-paced working world. If left unchecked, they can lead to burnout, lower productivity and health problems. To avoid this, you should reduce your exposure to these stressors. One way to do this is to focus on high-value activities and relationships that still trigger unhealthy stress. Determine with colleagues, customers and family members what and how much you can expect and establish ground rules for collaboration. Although setbacks may occur, you should communicate that you are making these changes to improve your long-term productivity and protect your health. Remember that reducing stress doesn’t mean you have to give up success. Rather, it’s about finding a balance that allows you to be successful professionally and personally.
Develop resilience
Burnout is the dark side of resilience. Promoting resilience is central to avoiding or even reversing burnout. Resilience comes from a combination of (at least) the following four principles:
1. Prioritize personal and professional needs and values
2. Promote mindfulness for better understanding
3. Practice proactive self-care in eight different areas
4. Seek support from others locally and within the organization
Resilience is a personal journey, but universal guidelines apply to everyone. Reflecting on personal values and discovering the meaning of our work are often seen as a way to prevent burnout. A concrete example of this is a study among clinicians: if they devote at least 20% of their time to what is really important to them in their work, the risk of burnout is reduced. Understanding our values in both work and life can improve our overall well-being. So take a moment to stop and think about what you hold most valuable in life.
Autonomy emerges as an important value for cultivating resilience. A comprehensive study of over 420,000 people from 63 countries found that individualism is more strongly correlated with well-being than wealth. For most people, having control over work results is more important than financial income.
Build meaningful connections
To counteract burnout, especially when cynicism and inefficiency play a role, you should actively seek meaningful interpersonal relationships and ongoing personal and professional development. Seek out coaches and mentors who can support you in maintaining positive relationships and taking advantage of learning opportunities. Volunteering to guide others can also be an extremely effective way to break free from a negative cycle.
Given the impact of situational factors on burnout, it’s likely that others in your organization are also facing similar challenges. When you come together to support each other, identify problems, and work together to create and promote solutions, you will improve the sense of control and connection for everyone involved. Using coaching as a valuable tool can effectively guide professionals through this transformative process.
Conclusion
Although burnout may seem overwhelming, it is important to recognize that this feeling is a sign and not a permanent condition. Understanding the symptoms and underlying causes and using the right strategies can put you on the path to recovery and create a plan for prevention. Your difficult experience can be a turning point that leads you to a more sustainable career and a life with greater well-being and satisfaction.
FAQ: Burnout prevention in the workplace
What are some signs of burnout?
Signs of burnout include physical and emotional exhaustion, lower productivity and engagement, and increased negativity and cynicism. Recognizing these signs is crucial to combating and preventing burnout. In this way, those affected can prioritize their self-care and seek support to restore their well-being and achieve a better work-life balance.
How long does burnout last?
The duration of burnout can vary from person to person, and there is no set time frame. For some people, burnout can last temporarily for a few weeks. For others it may take longer. Factors such as the severity of burnout, the individual’s ability to cope and manage it, and the availability of support and resources can influence the duration of burnout. Professionals should recognize the signs and take proactive steps to combat burnout to enable faster recovery and prevent it from becoming a chronic condition.
Is burnout a psychological breakdown?
The terms burnout and psychological breakdown are not interchangeable. Burnout is a state of chronic exhaustion caused by prolonged stress, while psychological breakdown refers to a severe psychological crisis in which a person has difficulty functioning. Although the symptoms may partially overlap, they are different experiences.
