Burnout is almost always a workplace issue, not an individual problem. Most people reach a state of burnout due to chronic work-related stress. It’s up to leaders to create a burnout safe work environment for themselves and their people.
Knowing that burnout is largely a workplace issue can be reassuring – in an odd kind of way! It means burnout is never a personal weakness. It’s never your fault. Burnout is a physiological response to being under stress for prolonged periods of time, usually at work. Burnout and the brain explains the science behind burnout and why it happens.
Although burnout is a workplace issue, you’re not powerless against it. You can still take steps to protect yourself. Below are three ways to help prevent burnout at work.
You probably don’t have much control over who your manager is, what their leadership style is like, or how the work environment is set up. But, you can learn to spot risk factors for burnout. If you notice risk factors in your workplace, at least you can consider your options.
Risk factors for burnout at work include:
Unreasonable workloads
Unclear roles and responsibilities
Feeling unable to ask for help
Feeling unvalued
Let’s flip these risk factors around and consider what it means to be part of a burnout safe work environment.
A burnout safe work environment looks like:
Reasonable workload
Clarity in your role
Help is available when you need it
Feeling valued
What’s within your control if you spot burnout risk factors?
Every workplace and situation is different. But it might help to consider what’s within your control – and what’s not.
Is it safe to speak to a leader about burnout?
Are EAP services available?
Can you consider moving workplaces?
Is there a trusted colleague you can talk to?
Can you say no to some projects?
Are you able to turn off work notifications when you’re at home?
Another strategy to try is to follow the 5Bs of burnout prevention:
Breathing: Take some time every day to practise deep belly breathing. This helps to calm your body and mind and switch off your fight or flight response.
Boundaries: Put boundaries in place that protect your wellbeing, such as switching off your work phone at night. Practise saying no.
Breaks: Take micro breaks throughout your day to breathe and just be. Even one minute of breathing and looking up at the sky can help. Plan for longer holidays, too.
Body: Make time for exercise, eat nourishing foods that energise you, and try to get plenty of sleep.
Being kind: Be kind to yourself. Speak to yourself as you would a friend. You’re doing the best you can!
For more context about the 5Bs, read: The 5Bs of burnout.
Similar to the 5Bs, another great way to prevent burnout is to make looking after yourself a top priority. We know this is so much easier said than done! But Groov is here to help.
Practice deep breathing as often as you can to physically move your body out of stress and into relaxation. There’s a 1-minute breathing exercise for when you’re short on time.
Check out Explore in the Groov app for fresh inspiration for weaving wellbeing into your day. This beautiful meditation by Jase Te Patu is trending right now!
Refresh yourself on our 6 Pillars of Wellbeing and consider how you can make these part of your day.
Remember DOT then DAT: Do one thing, then do another. Start small and keep going. This is one of Sir John Kirwan’s favourite ways to build healthy habits.
Burnout is a workplace issue. It’s never a personal weakness. It’s up to leaders to create burnout safe work environments, but looking after your wellbeing can help – and that’s what Groov is here for.