Snowdon Coaching

Recognising Burnout: A Guide to Self-Awareness and Support

In today's fast-paced world, burnout has become a prevalent issue affecting individuals across various industries and walks of life.

According to recent studies, the World Health Organisation (WHO) has recognised burnout as an occupational phenomenon, highlighting its impact on physical, emotional, and mental well-being.

The World Health Organisation (WHO) classifies employee burnout as a “syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed.”

In this guide, we'll explore how to recognise the signs of burnout, prioritise self-awareness, and seek support from friends, family, and in many workplaces our managers have a role to play.

"Little did I realise, every time I took a break—a holiday, a long weekend, or even a spontaneous day off—I would end up falling ill. It took me a while to connect the dots, but I soon realised that these bouts of sickness were more than just a coincidence.”

Research indicates that burnout affects approximately 1 in 5 workers globally, with rates even higher in certain professions such as healthcare and education.

Burnout manifests through a range of symptoms, including chronic fatigue, feelings of cynicism and detachment, unable to get to sleep or waking up, general tiredness, overwhelm and decreased job performance.

Burnout not only affects individual well-being but also has significant consequences for organisations, leading to decreased productivity, increased absenteeism, and higher turnover rates.

So Why Don't We Recognise Burnout and Delay Seeking Help?

Despite the prevalence of burnout in today's society, many individuals find themselves unable to recognise the signs of burnout in themselves or delay seeking help until the situation becomes overwhelming. Several factors contribute to this phenomenon, can you recognise any of them?

Normalisation of Stress

In a culture that glorifies busyness and equates stress with productivity, individuals may perceive feelings of exhaustion and overwhelm as a normal part of life. This normalisation of stress can lead to a dismissal of burnout symptoms as temporary or insignificant.

Fear of Stigma

There remains a stigma surrounding mental health issues, including burnout, which can prevent individuals from acknowledging their struggles and seeking support. Fear of judgment or repercussions at work may discourage individuals from speaking up about their experiences.

Perceived Self-Reliance

Many people pride themselves on their ability to handle challenges independently and may hesitate to ask for help, viewing it as a sign of weakness. This self-reliance mindset can lead individuals to believe they should be able to overcome burnout on their own, without outside assistance

Optimism Bias

Some individuals possess an optimism bias, believing that their situation will improve on its own over time. This optimistic outlook may lead them to downplay the severity of their burnout symptoms and delay seeking professional help until they reach a crisis point.

Lack of Self-Awareness

Without a deep understanding of their own emotional and physical needs, individuals may struggle to recognise the signs of burnout in themselves. Ignoring or suppressing these warning signs can exacerbate burnout symptoms over time.

Denial and Avoidance

Facing the reality of burnout can be challenging, and some individuals may engage in denial or avoidance behaviours as a coping mechanism. By denying the existence of burnout or avoiding confronting their feelings, individuals may prolong their suffering and delay seeking necessary support.

"I used to hold the belief that my worth was measured by my ability to deliver results, no matter the cost. Striving to be recognised as a top performer, I was driven by the expectation of earning my wage and standing out among my peers. This mindset stemmed from a desire to secure top performance ratings and avoid being overlooked for promotion—a pressure I felt keenly, especially when it seemed like everyone else was doing the same."

Minimisation of Symptoms

Individuals experiencing burnout may minimise their symptoms, attributing them to external factors such as workload or personal circumstances. This minimisation can prevent them from acknowledging the impact of burnout on their overall well-being and seeking appropriate assistance.

Recognising the barriers to acknowledging burnout and seeking help is essential in overcoming the stigma and misconceptions surrounding mental health issues. By fostering open dialogue, challenging societal norms, and promoting self-awareness, we can empower individuals to recognise the signs of burnout in themselves and seek timely support to prevent further distress.

Recognising Burnout

"I experienced constant fatigue, often waking in the middle of the night and struggling to find restful sleep. I found myself putting in extra hours at work, prioritising tasks over personal well-being. As stress mounted, my reliance on quick and convenient takeaways increased, leading to weight gain. Frustration became a common emotion, particularly when others failed to listen or understand, leaving me feeling overwhelmed and drained. Additionally, I noticed that the energy I was expending on tasks that didn't align with my passions or values was contributing to my burnout."

Physical Symptoms:

Pay attention to signs of physical exhaustion, such as persistent fatigue, headaches, and muscle tension.

Emotional Signs:

Be mindful of changes in mood, including irritability, mood swings, and feelings of emptiness or hopelessness.

Behavioural Patterns:

Notice any changes in behaviour, such as withdrawal from social activities, increased use of alcohol or drugs, or neglecting self-care routines.

How You Can Help yourself

Remember that self-care is not selfish—it's essential for maintaining your physical, emotional, and mental health in the face of life's challenges. These 5 strategies helped me, and you can take proactive steps to support yourself and manage burnout effectively.

Prioritise Self-Care

Make self-care a non-negotiable part of your routine. Allocate time for activities that promote relaxation, rejuvenation, and overall well-being. This could include exercise, meditation, spending time in nature, indulging in hobbies, or simply taking breaks throughout the day to rest and recharge.

Set Boundaries

Establish clear boundaries between work and personal life to prevent burnout from spilling over into other areas of your life. Learn to say no to additional responsibilities or commitments that may exacerbate feelings of overwhelm. Respect your own limits and prioritise activities that nourish your mind, body, and soul.

Seek Support

Don't hesitate to reach out to friends, family, or colleagues for support. Share your feelings and experiences with trusted individuals who can offer empathy, encouragement, and practical assistance. Consider seeking professional support from a therapist, counsellor, or coach who can provide guidance and strategies for coping with burnout.

Practice Stress Management Techniques

Incorporate stress management techniques into your daily routine to help alleviate symptoms of burnout. This could include deep breathing exercises, progressive muscle relaxation, mindfulness meditation, or journaling. Experiment with different techniques to find what works best for you and integrate them into your daily life.

Take a step back and reflect on your priorities, goals, beliefs and values. Are you spending your time and energy on activities that align with your values and bring you fulfilment? Consider making adjustments to your lifestyle, work habits, or relationships to ensure they support your overall well-being. What beliefs are you trying to uphold and do they need to change? Remember that it's okay to reassess and reprioritise as your needs evolve over time.

Reevaluate Your Priorities and beliefs

"It's not easy, I have to admit, but making a change for yourself is possible, albeit slowly and steadily.”

How To Support Others

"My journey as a leader has taught me the significance of role modelling and advocating for a healthy work-life balance. I've guided and challenged my team to prioritise their well-being, fostering honest conversations to raise self-awareness. Encouraging them to take holidays and assisting in planning their leave has been essential. Additionally, coaching them to manage their workload effectively and providing space when needed has been part of my approach."

You can provide meaningful support to others who may be experiencing burnout and help them navigate their challenges with compassion, empathy, and understanding. Remember that your support can make a significant difference in their journey towards healing and well-being.

1. Practice Active Listening: Offer a listening ear to those who are struggling with burnout. Create a safe and nonjudgmental space for them to express their feelings, concerns, and experiences. Practice active listening by giving your full attention, validating their emotions, and offering empathy and understanding.

2. Provide Practical Assistance: Offer practical support to alleviate some of the burdens associated with burnout. This could involve helping with tasks or responsibilities, offering to take on some of their workload, or providing resources and information to help them navigate their challenges more effectively.

3. Encourage Self-Care: Remind individuals experiencing burnout of the importance of self-care and encourage them to prioritise their well-being. Offer suggestions for self-care activities and provide encouragement and support as they take steps to incorporate self-care into their routine.

4. Offer Validation and Affirmation: Validate the experiences of those struggling with burnout by acknowledging the validity of their feelings and experiences. Offer words of affirmation and encouragement to boost their morale and remind them that they are not alone in their struggles.

5. Respect Their Boundaries: Respect the boundaries of individuals experiencing burnout and avoid pressuring them to push beyond their limits. Be mindful of their need for space and time to rest and recharge. Offer support and assistance without imposing your own agenda or expectations.

A Word of Wisdom, Know When to Signpost Professional Support

“As leaders or friends, our impact in supporting others is vital, but it's crucial to recognise our own limits. While my coaching background gives me a broader skill set, I also understand the importance of knowing when professional help is necessary. Seeking qualified support isn't a failure; it's about ensuring individuals receive the best possible resolution to live their best lives.”

If supporting others feels overwhelming, it's important to prioritise your own well-being and set boundaries to protect your mental and emotional health. Remember that taking care of yourself is not selfish—it's essential for maintaining your own well-being and capacity to support others effectively. Some Points to remember when helping others:

1. Acknowledge Your Limits: Recognise and accept that you have limits when it comes to supporting others. It's okay to acknowledge that you may not be able to provide the level of support they need without sacrificing your own well-being.

2. Communicate Honestly: Be honest with the person you're supporting about your own limitations. Communicate openly and respectfully about what you can and cannot offer in terms of support. Setting clear boundaries can help manage expectations and prevent burnout.

3. Set Limits: Establish boundaries around your time, energy, and availability. Learn to say no to additional requests for support when you're already feeling overwhelmed. It's important to prioritise your own well-being and not overextend yourself.

4. Reassess Your Role: Consider reassessing your role in supporting others and whether it aligns with your own needs and priorities. It's okay to step back or redirect them to other sources of support if you feel unable to continue in your current capacity.

5. Encourage others to seek professional help. Emphasise that while you're there to offer support and encouragement, you may not have the expertise or resources to address all of their needs effectively. Encouraging them to seek professional support demonstrates that you care about their well-being and want to see them thrive. Additionally, it reinforces the importance of taking proactive steps to prioritise their mental and emotional health.

Remind them that seeking professional help or coaching can provide them with specialised support and resources tailored to their needs. Professionals are trained to offer guidance, strategies, and tools to help individuals navigate challenges and develop coping mechanisms. By seeking help from a therapist, counsellor, or coach, they can gain valuable insights, learn new skills, and make sustainable changes to improve their well-being.

A Final Thought: Don't Let It Fester

Recognising burnout is the first step towards reclaiming balance and well-being in our lives. By prioritising self-awareness, setting boundaries, and seeking support, we can navigate the challenges of burnout with resilience and strength.

Addressing challenges promptly is crucial to prevent them from escalating into more significant problems. Take action and seek support sooner rather than later. Ignoring or delaying addressing the issues may result in the situation worsening and having a more significant impact on your or their well-being. By taking proactive steps to address issues promptly, you can prevent further distress and work towards finding effective solutions to the challenges.

Remember, you're not alone, and support is available for those who seek it.

"I had a client who was experiencing severe burnout symptoms but was hesitant to seek help. Despite my encouragement to prioritise their well-being and seek support, they continued to push through their challenges on their own. As a result, their burnout worsened over time, leading to a significant decline in their mental health. Eventually, they reached a breaking point and had to take six months off work due to depression and anxiety. The toll of burnout not only affected their career but also prompted them to reevaluate their life choices. Ultimately, they made the difficult decision to change careers in pursuit of a healthier work-life balance and greater fulfilment. This example highlights the serious consequences of delaying help-seeking and emphasises the importance of taking proactive steps to address burnout before it reaches a crisis point."