Conquering Burnout: A Guide For High-Performing Professionals
Let's face it: burnout is becoming an all-too-familiar companion in our fast-paced professional lives.
If you're feeling overwhelmed, exhausted, or just plain "over it," you're not alone.
In a recent webinar, Practice Director Peter Walker dove deep into the world of burnout and came up with some practical strategies to help you stay on top of your game without burning the candle at both ends.
What Exactly is Burnout, Anyway?
Imagine your energy and enthusiasm as a battery.
Burnout is what happens when that battery has been drained for far too long without a proper recharge.
It's not just feeling tired after a long day – it's a persistent state of physical, emotional, and mental exhaustion.
Am I Burning Out or Just Being "Dramatic"?!
Sometimes, it's hard to tell if you're just having a rough week or if you're truly burning out.
Here are some signs of burnout to look out for in yourself and your teammates/employees:
That spark of enthusiasm you once had for your work seems to have fizzled out
You're exhausted all the time, no matter how much sleep you get
Your usual easy-going self has been replaced by irritability or detachment.
It's important to note that burnout and depression can often present with similar symptoms, but they're not the same thing. Depression tends to affect your sense of self-worth more deeply and can persist even when stress is removed.
Our Practice Director, Peter Walker, was involved in a research group at the University of New South Wales that has been studying and extending our understanding of burnout. This group, led by Professor Gordon Parker and Gabriela Tavella, outlined a range of factors that contribute to burnout, practical strategies for battling it and a plan for recovery.
The Burnout Trifecta: Organisation, Stress, and Personality
Burnout doesn't just happen in a vacuum. It's usually a perfect storm of three main factors:
1. Organisational Factors: These include things like your work environment, workload, and how much control you have over your tasks.
2. Stress Factors: How well are you managing stress? Are you taking time to recharge, or are you always "on"?
3. Personality Factors: Some personality traits, like perfectionism or being highly sensitive to judgement, can make you more susceptible to burnout.
Some Practical Strategies For Battling Burnout
Tackling Organisational Factors
You might not be able to completely overhaul your workplace, but there are still actions you can take for change, for example:
Take a good, hard look at your workload. Is there anything you can delegate or streamline?
Make breaks a non-negotiable part of your day
If you're a leader, model good anti-burnout behaviours. Your team is watching!
Stress-Busting Techniques
Everyone's different, so what works for your colleague might not work for you. The key is to experiment, so try out different relaxation techniques. Meditation, exercise, or even just a quick walk around the block can work wonders.
Once you find something that resonates with you, make it a regular practice. Consistency is key!
Personality Makeover (Well, Sort of)
We're not saying you need to change who you are, but a little self-awareness can go a long way!
If you're a perfectionist, try challenging those tendencies. Does every email really need to be Pulitzer-worthy?
Also, try replacing "I should" with "I prefer" in your internal dialogue. It's a small change that can make a big difference.
Your Step by Step Recovery Plan
Recognise the Problem: Use tools like the Sydney Burnout Measure to get an objective measure of where you stand.
Identify What Needs to Change: Is it your work situation, how you are managing stress, or some of your personality traits?
Build Your Support Network: Don't go it alone. Seek out mentors, join professional communities, or consider talking to a therapist.
Take Action: Start small. Even tiny changes can snowball into significant improvements.
Experiment with Stress Management: Try different techniques and see what sticks.
Address Those Personality Factors: Work on flexibility, especially if you tend towards perfectionism.
Make It a Habit: Give yourself a couple of months to really embed these new behaviours.
Remember, conquering burnout isn't about becoming a completely different person or magically making all your work stress disappear. It's about finding a sustainable way to bring your best self to your work and your life.\
By taking these steps and consistently prioritising your well-being, you can rediscover the enthusiasm that drew you to your profession in the first place.
After all, high performance isn't about burning bright and fast – it's about maintaining a steady, brilliant glow throughout your career.
REFERENCES
Gordon Parker, Gabriela Tavella and Kerrie Eyers, 2021: Burnout
A guide to identifying burnout and pathways to recovery
Gabriela Tavella, Dusan Hadzi-Pavlovic, Adam Bayes, Artin Jebejian, Vijaya Manicavasagar, Peter Walker, Gordon Parker,
Burnout and depression: Points of convergence and divergence,
Journal of Affective Disorders, Volume 339, 2023, 561-570.
Tavella G, Spoelma MJ, Hadzi-Pavlovic D, Adam Bayes, Artin Jebejian, Vijaya Manicavasagar, Peter Walker, Gordon Parke. Modelling self-diagnosed burnout as a categorical syndrome. Acta Neuropsychiatrica. 2023;35(1):50-58. doi:10.1017/neu.2022.25
Disclaimer: While we hope this information is helpful, it's important to remember that everyone's situation is unique. If you're concerned that you might be experiencing burnout, it's always a good idea to chat with a qualified mental health professional who can provide personalised guidance.