VHI VERIFIED
HEALTH SECTOR EXPERT
How to spot and solve burnout Close to burning out? How to spot the signs and take back control at work While “burnout” can feel like a fairly new phenomenon, it’s a condition that can last a lot longer than standard stress. Vhi Health Coach Dr. Diarmaid Fitzgerald shines a light on a uniquely work-based phenomenon and gives you the tools to find a clear route out of it. “Burnout” has been officially recognised as a clinical condition since 2019, but it can still carry connotations of just being the latest buzzword for “stress”. In fact, it’s a unique phenomenon that allows us to get to the heart of a very modern problem. So, the first thing to know about burnout is that it comes directly from chronic workplace stress, even if its effects can spill over into the rest of your life. It has three dimensions: overwhelming exhaustion, feelings of negativity or cynicism for the job, and reduced effectiveness at work. It’s normal to experience occasional stress if you’re particularly busy or facing looming deadlines. But true burnout occurs when your stress levels go beyond that point and simply won’t subside. It manifests as something you’re constantly carrying. It’s always there. What symptoms should you look for? Burnout can be tricky to pinpoint. It’s not necessarily something where you wake up one morning and realise you have it. It will manifest over time. So, if you think you might be on the verge – or in the midst! – of burnout, take a step back and ask yourself these questions: Does work regularly make me anxious or stressed? Am I reluctant to go into work? Have I noticed a loss of energy or concentration at work? Do I feel cynical or irritable when it comes to work? Am I experiencing an overall lack of job satisfaction? If it’s truly burnout, these negative feelings shouldn’t be pervasive throughout your life, although you might have issues with sleep. What can cause burnout? Genetics can play a role. Some people are naturally more prone to “melancholy” and this can impact how the condition affects them psychologically. Poor diet can compound the problem. For instance, an iron deficiency can make you tired and exacerbate negative feelings. The same goes for a lack of Contact Details: T: (056) 444 4444 W: www.vhi.ie
exercise, so lifestyle factors definitely come into play. That being said, it’s important to understand that burnout is primarily a situational problem. Maybe you feel pressured due to a lack of resources. You’re dealing with mounting expectations and feel that you’re working beyond your scope, or competency. You may find yourself answering work calls when you’re playing with your kids in the garden. You could be facing a conflict with colleagues or even workplace bullying. There’s a whole host of scenarios that will be personal to you, but the roots of burnout will always lie in your job. What are useful coping techniques? There are ways to alleviate stress and gain some perspective, better placing you to make positive changes in the longer term. Meditation is really useful for this, and there are a host of meditation apps that are easy, accessible ways in for people who haven’t done it before. There are other simple techniques that don’t require an app. Before work, or when you catch a break, focus on your breathing. The 4-7-8 technique prolongs your exhalations to alleviate acute stress, relaxing your body by activating your nervous system’s healing state (known as the ‘parasympathetic state’). It’s as simple as breathing in for a count of 4, holding the breath for 7, then releasing it over a count of 8. That should be effective in helping you reset in the short-term.
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