AVOIDING BURNOUT

Did you know…..

• Women over 50 years are more likely to experience burn out at work.
• Working over 40 hours a week puts you at higher risk of burnout (research from Aragon Institute of Health Sciences).
• A survey by microbizmag found that 22% of respondents had experienced job related burnout.

So, you might ask, what is burn out and do I have it?
The World Health Organisation defines burnout as:
“the result of chronic workplace stress that has not been successfully managed.”
 
Stress is the precursor to burnout.  But when stress has been going on for some time, and you have been unable to deal with it, it is not your fault.  We all experience stress every day.  That is normal and even healthy under the right circumstances.  But the type of stress that leads to burnout has not been managed properly.  That might be because your problem has not been recognised, you haven’t received the right support or, you just don’t have the right tools and resources to help yourself cope.
I remember when burnout was not acknowledged, and people were embarrassed to admit that they were struggling to cope.  So, it’s great to know that larger organisations in the UK have programs to help the staff deal with the chronic stress that causes burnout.
But what if you are a small company owner or perhaps are a sole trader?  Then you might not have the tools or the time to help yourself.  The pressure of the bottom line might overshadow your wellbeing.
When we suffer from burnout, it shows itself in several ways.  Here are just some of them;

• Struggling to get things done.
• Putting things off or prevaricating.
• Being unable to make a clear decision.
• Feeling that your work is out of control.
• Feeling like your voice and your opinion is not being heard.
• A feeling of panic rising in your chest or a tightness in your throat.

We can go on coping and coping and coping.  And then one day, our bodies or our brains say enough is enough. And burnout hits you full on.
Many things can help you to avoid burnout.  But you need to adopt long term changes.  The sticking plaster approach will not work for long, but it can help achieve a short term quick fix.  Here are some suggestions.

• Turning off those incessant email alerts
• Achieve no more than 2 ‘MUST DO’s each day.  The ones that move your business forward
• Making sure you balance work and home life
• Not looking at the screen and social media before you go to bed
• Take regular breaks from the screen and get some fresh air

But to cope with long term stress, I have developed my powerful Six Steps to Avoid Stress model.

SSAS - Six Steps to Avoid Stress 

1. Reduce unnecessary stress.

You will experience areas of conflict, sometimes between home and work, sometimes between different priorities at work.Make different choices to avoid these obvious areas of conflict, stress and anxiety.In the short term, that might include reviewing priorities and deadlines.In the long term, this might include a change in career or leaving a destructive relationship.

1. Release negative stress.

Some stress is positive, but some stress cannot be dealt with by channelling into activity. It can become excessive.This is negative stress. You can reduce it by controlled venting, relaxation techniques or seeking emotional support from a friend or family member.

1. Channel stress into positive activity

When stress does begin to build, channel it.Complete the task that is causing stress.But if the stress is outside of your control, channel it into a achieving a different goal. Rise to the challenge you have set yourself.

1. Plan for the future.

Having a plan will help to cope with stress because you will feel more in control.Aim for the goals that you have set yourself.Be prepared to be flexible.

1. Increase your resources.

Stress can creep up on us unexpectedly. But we can see more stress coming before it arrives.Such as a deadline, Christmas, an increase in workload for a period of time.So stress tends to come in batches and periods.Keep an eye on your horizon and when you see stressful situations looming, take action to increase your ability to cope.Improve your diet, increase your nutritional supplements, get plenty of sleep, exercise, give yourself some YOU time, increase your emotional or professional support networks.Do not try to cope alone with your usual level of resources – increase them.

1. Address your emotional and mental wellbeing.

Think about what your stress trigger is.When does it happen, where does it happen?Is there a particular person or situation that triggers it?When you have identified your trigger and when it is likely to happen, think about what you can change to stop it from happening.
Your employees
Do you manage a team of people?  Managers of employees can make a massive impact on staff welfare and their ability to cope with stress.  Recognising the signs of stress in your team and reduce the likelihood of burnout.

• Keep an eye on the hours staff are working
• Set a good example with the hours you work.
• Promote healthy habits among staff
• Encourage regular exercise.
• Ensure employees don’t sit at their desks for too long.
• Make sure people can talk to their line manager.
• Set up routine informal chats with individual team members, as well as team meetings
• Promote mental health days.
• Ensure staff take their annual leave.

Introducing the ‘SSAS - Six Steps to Avoid Stress’ model at work or in your personal life will make a significant impact on your ability to cope with stress and prevent negative stress from turning into burnout.