Burned down, but not out!

Saving yourself and your team from burnout before it starts

by Ren Bowman

Have you ever been burned out? If you’ve felt so overworked and unmotivated that you can’t bring yourself to tick even the most basic tasks off your to-do list, if you’ve lost love for your work for no particular reason, or you’ve felt drained physically and mentally at the same time – you’ve been there. Burnout catches us all.

Sometimes it goes away on its own. Other times it might linger for years. For many of us, it’s hard to grasp when it’s happening because it comes in peaks and troughs that change on the daily. The pressure to be productive only seems to climb year on year, whilst general mental welfare takes a nosedive worldwide, with a 13% rise in mental health conditions in the last ten years. The World Health Organization classified Burnout as a mental health condition in 2021, something one in every five people experience, and it’s something that loses us an average of 23% of all our time at work and at home. 

To add to that, people have been seeking more meaningful ways to spend their time in the last few years than ever before. If work doesn’t feel like it’s bringing you something meaningful, it can be a recipe for disaster, and before long you might be looking at whether you want to be in your job at all. But before you jump ship (or anyone you work with does) take a breath. You can recover, and even avoid burnout before it starts!

HOW CAN YOU TELL IF YOU OR YOUR COLLEAGUES ARE BURNING OUT?

The symptoms of burnout can be obvious, but they can just as easily be subtle. You might feel physically and emotionally tired, cynical about your responsibilities, role or industry, or detached and alienated from work activities.

Physical symptoms are also common and easy to mistake for something else – headaches, difficulty sleeping or even intestinal issues. Or you may just have creeping thoughts that every day is going to be a bad day – that your work isn’t worth it, or your daily to-do list is a waste of energy.

Like all mental health issues, burnout is a personal experience. But burning out at work can be avoided, and it’s not just down to the individual to make it happen. Here’s six ways you can help yourself and your team avoid burnout, and what to do if it’s already started.

IDENTIFY THE SOURCE OF THE STRESS

The first step to tackling burnout is figuring out exactly what is causing it. Write down anything you’re struggling to get done that you used to find easier, anything you’re intentionally putting off, or anything that fills you with dread about work. What is it about these things that is causing you stress? Perhaps it’s so tedious you can’t face the boredom, or the pressure to pull something off is overwhelming you. Or maybe it's the feeling that no matter how much effort you put in, nothing ever seems to progress. It’s different for everyone, but might happen for any of the following reasons:

1. Overworking
2. Lack of career growth
3. Lack of control
4. Dysfunctional workplace dynamics
5. Work-life imbalance
6. Monotony or pressure
7. Lack of results or rewards

ENCOURAGE OPEN AND HONEST CONVERSATIONS

Whether you’re the one feeling burned out or you want to help your team, maintaining open and honest communication about work is key. If there’s no one to turn to and no system in place to help, consider asking the powers that be to set something up. The opportunity to discuss how you’re feeling is vital for avoiding and recovering from burnout, whether it’s something at home weighing on you through the work day, or something on the job that just isn’t working. 

Commiserating in a healthy manner, especially in a dedicated space, and having ample chances to give feedback upwards to the changemakers can be all the difference between burnout taking full swing or being snuffed out before the fire starts.

ADVOCATE SELF CARE, AND PRACTICE WHAT YOU PREACH

Why is it that looking after ourselves always seems to take a backseat to productivity? One of the most common causes of burnout is a lack of self-care, because you can’t pour from an empty cup. Be an advocate for putting yourself first and taking care of number one, and follow through to be an example to others.

Committing to leading by example signposts your support for other people going through a tough time, and it’s good for you too whether you’re burned out or not – it’s a win-win. Practice self-care, set strong boundaries, and be forward about what works for you and what doesn’t.

PRIORITISE WORK-LIFE BALANCE

Work-life balance is everything. Luckily more people than ever seem to be realising this, with 61% of employees citing it as a priority when looking at job opportunities, an 8% rise since 2015. 

Work-life balance looks different to everyone because everyone has different needs, but some things are universally helpful. Set boundaries and encourage others to do the same, take your leave and flexible work hours whenever you can. If your company doesn’t have flexible working in place, consider getting together with your colleagues to request a change. There are very few jobs where a strict 9-5 schedule is vital to the work day, and the chance to leave early or take a longer lunch break to fit around the rest of your life can make all the difference. 

If you’re in a position to make change, encourage your team to find meaningful hobbies outside of work and push for self-improvement time in the workplace. Your team can always benefit from access to virtual learning resources like Skillshare and Masterclass, and free seminars are abundant if you look for them. A few hours a month dedicated to learning saves you from stagnating in your job, and creates new ideas and opportunities at the same time.

EXERCISE YOUR BODY TO EXERCISE YOUR MIND

It sounds cliché, but physical exercise does wonders for mental health and stress. For you, that could look like an hour at the gym before or after work, a weekend hike or just a quick stroll in the fresh air on your lunch break. Or to take it one step further, an exercise program designed to relax you such as yoga or tai chi can ground you and teach you hard skills to destress.

For your team, motivate and encourage time spent being physically active. We might be remote, but we know all about that at The Digital Voice™ – every Friday at midday we make fools of ourselves doing chair aerobics and dance routines over video call, and between the laughter and the movement, no one leaves without a smile (check them out at Chair One Fitness on Youtube!) A community amongst your colleagues dedicated to sharing activeness goals and achievements builds strength in numbers so no one gets left behind. Or why not take on a team charity challenge, like our Move More September fundraiser for Cancer Research UK?

SET AVAILABILITY AND MESSAGING BOUNDARIES

This goes hand-in-hand with work-life balance, but most of us are guilty of working outside of our usual work hours from time to time, especially with the rise in remote working since 2020. Dig a little deeper and set some serious priorities – do you really want to be answering that email at 7pm? Is the world going to end if you don’t make that phone call until tomorrow?

Don’t check your emails whilst you’re on holiday. Make yourself unavailable for work tasks outside of work, and make sure everyone knows it. No one is going to be angry about it (and if they are, that’s their problem to work through, not yours!) and you’ll be able to approach the time you do spend at work well-rested with a clear head because you’ve had enough space!

Whether you’re facing burnout now or you feel it coming in future, the most important thing you can do is go easy on yourself. Pushing through it only makes it worse. 

It takes some work, but burnout is not a death sentence for your career. Jumping ship for something new is not your only option. Seek support from those around you, and support them when they’re having a hard time too. It happens to all of us from time to time, so shed that shame and start living comfortably again, and you’ll find yourself coming out the other side sooner than you think!

Ren Bowman is Senior Marketing and Multimedia Producer at The Digital Voice™, a first-class graduate in Creative Writing and an award-winning podcast producer. They’ve written for a range of industries including tech, entertainment, education, business finance, and lifestyle. Outside of work, they are an activist for social justice, especially Women’s and LGBTQ+ rights.