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5 Practical Tips For Beating Burnout By Helen Wells

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When you’ve been working hard to meet a deadline or fix a problem, it’s normal to feel fatigued. You push through, knowing that things will eventually calm down and you can get some rest. But what if what you are experiencing is not fatigue, but burnout? Burnout is defined as a state of chronic physical and emotional fatigue, leading to feelings of detachment, demotivation, depression and anxiety, and cases are on the rise. In fact, a recent survey by The Dawn Rehab Thailand aimed at C-suite level female managers and executives in the UK earning £75,000 or more, found that 49% have suffered burnout, with around one in six (16%) having taken up to three months off work as a result.  The survey also revealed that female execs are much more likely than their male counterparts to suffer with work-related stress (78% vs. 58%). This is unsurprising as women, having been told they can have it all, are in a constant juggling act – balancing work, family demands, and more. However, no matter how skilled women are at juggling various roles, responsibilities and projects, there will come a point when the body and mind will start to fail under the weight of all that pressure and responsibility. Helen Wells is Clinical Director at The Dawn Wellness Centre and Rehab Thailand, Asia’s only internationally accredited behavioural health treatment centre. Helen is a certified trauma professional and a member of the Psychotherapy and Counselling Federation of Australia (Pacfa). Located in the resort-town of Chiang Mai in northern Thailand, The Dawn caters to a primarily international clientele – Britons account for more than 26% of its clients, with 32% of those being professional high-income earners. Symptoms of burnout  Thankfully, burnout doesn’t strike overnight – there are usually several warning signs. These may manifest as physical, emotional and/or behavioural symptoms.  Physically, those who suffer from burnout will feel constantly tired and drained of energy, even after a good night’s sleep. They may be more susceptible to the common cold and flu and may suffer from frequent headaches, muscle pain, shortness of breath, stomach pains, dizziness, and heart palpitations. Burnout also takes an emotional toll, with sufferers often experiencing strong feelings of failure and self-doubt. This is worsened by feelings of dissatisfaction and detachment, as well as increased cynicism.  To help ease the physical and emotional symptoms of burnout, sufferers will often resort to uncharacteristic behaviour, such as taking their frustrations out on others and treating those they love poorly, turning to drugs, alcohol or food to cope with day-to-day life, withdrawing from social situations, and ultimately letting the ball drop at work. A short test to assess if you may be experiencing burnout is available here: https://thedawnrehab.com/blog/burnout-syndrome-test/ Easy-to-implement tips  The good news is that treatment – and full recovery – is possible. Taking practical steps to reassess and revitalise your approach to work and life can make you both happier and more successful.
  1. Make time for self-care: Focus on the little things you can do to take better care of yourself each day, including eating a balanced diet, drinking lots of water and exercising regularly.
  1. Prioritise sleep: Sleep is a crucial time for the body to heal and repair. Try to set up a sleep regime that gives you at least 8 hours each night.
  1. Step out of your comfort zone: Studies have shown that by doing something new, chemicals are released in the brain that ease stress. It doesn’t have to be something scary or wildly out of character. It could be as simple as trying a new food or listening to a new band.
  1. Enjoy yourself: If you have a favourite pastime that you’ve been neglecting due to work commitments, get back into it. Maybe it’s a sport that you like to play, an activity with a friend that makes you laugh, or building something with your hands. Anything that brings you enjoyment should be brought back into your weekly routine. 
  1. Make peace with imperfection: It is understandable that you want to deliver the perfect project to customers and clients, have time for your family, hang out with friends and stay in shape – all at the same time. But sometimes it’s impossible to achieve everything. Striving for perfection can cause you to push yourself harder, making you more susceptible to professional burnout. 
Many high achievers – women who are at the top of their game – may be reluctant to change their ways. However, if burnout is not addressed, the consequences can be toxic to all aspects of life. Perfectionism and working long hours at the expense of your health and relationships may get you ahead, but it is simply not sustainable.  More information on treatment for burnout can be found here.  

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