Work stress and burnout

 

 

Key points about avoiding work stress and burnout

  • Burnout is a syndrome caused by chronic workplace stress.
  • While a small amount of stress at work can boost motivation and performance, stress over a period of time is not good for your wellbeing.
  • Burnout symptoms can include sleeping and concentration problems, using food, drugs or alcohol to feel better, being troubled by headaches, gut problems or other unexplained symptoms.
  • t's important to note that some of the symptoms of depression are similar to burnout. Talk to your healthcare provider or health improvement practitioner to get a better understanding and access support.  
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Work stress is when you're faced with challenges at work – perhaps due to overload, being asked to do something you're not used to doing, or when you're working to a tight deadline. However, often a weekend break or holiday can help you to recharge and feel ready for the next work day. Read more about stress at work.

Sometimes, the amount of stress, or the length of time you've been affected by it, means that a good sleep or a break from work isn't helping. In this situation you may be experiencing burnout. Although burnout isn't a mental condition as such, it does cause physical and emotional symptoms. Read more about the signs of burnout below. 

The World Health Organisation defines burnout as a syndrome resulting from chronic workplace stress.

It involves:

  • feeling exhausted or having no energy
  • feeling increasingly distanced from your job, or negative about it
  • being less efficient or productive at work. 

A small amount of stress at work can boost motivation and performance but stress over a long period of time is not good for your wellbeing. 


Causes

Workplace burnout can be caused by:

  • unmanageable workloads
  • toxic workplace culture
  • intense pressure
  • lack of support
  • a culture of overworking
  • lack of flexibility
  • unfair treatment. 

It's important to note that signs and symptoms of depression are similar to those of burnout, so it can be helpful to speak to your healthcare provider or health improvement practitioner to get a better understanding and find appropriate supports. 

Some of the signs that you may be experiencing burnout are:

  • finding it hard to concentrate
  • feeling disconnected from your work
  • always feeling emotionally tired
  • feeling disillusioned or unmotivated about your job
  • having problems sleeping
  • needing a lot of time off, wanting to avoid going to work
  • being less productive at work
  • feeling dissatisfied with your job
  • feeling isolated
  • using food, drugs or alcohol to feel better
  • troubled by headaches, gut problems or other unexplained symptoms.

Read more about burnout and the physical, emotional and behavioural symptoms(external link).

(Healthify He Puna Waiora, NZ and Health New Zealand | Te Whatu Ora, Waitematā, 2022)


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Here are some tips to avoid stress and burnout.

1. Set boundaries

It can be hard to separate work and leisure time especially if you are working from home. Set rules so you can detach mentally from work. Try not to check emails or messages outside of work hours. If you use your personal phone or computer for work, set rules so you're not disturbed by incoming emails or messages. Alternatively, can your workplace provide you with a different phone? 


2. Review your workload

Review your workload if your work is making you feel overwhelmed, unhappy and exhausted. Your manager should support you and help make your work manageable and enjoyable for you. Perhaps there's scope to share some of your tasks with a colleague or prioritise some things over others. There's no shame in asking for help, support or sharing of tasks. 


3. Take breaks and relax

It’s easy to work through the day to get the job done but it’s important you take your work breaks to stretch your muscles, eat and re-focus your mind. Going for a walk and enjoying some fresh air, seated yoga or listening to music are great ways to spend a break. Regular physical activity can help you manage stress and takes your mind off work problems. Find ways to let nature in – engaging with nature is a good way to maintain some balance and feed your spirit. 

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4. Use your annual leave

Taking a decent break throughout the year is another great way to rest and re-charge. Always have at least one break booked in so you have something to look forward to. Longer breaks really give you time to refresh and come back to work energised. Plan a get away (even just a long weekend) or just relax at home.


5. If you’re sick, rest

If you’re under the weather, stay home, don't work and focus on getting well. If you soldier on, you’ll end up feeling worse and taking longer to get better. Plus, there’s a risk you’ll spread whatever you have to your workmates. If you have COVID-19 it's especially important that you look after yourself and stay away from the people around you. Read more about looking after yourself with COVID.

If you're working from home you might be tempted to keep going since you won't be putting your colleagues at risk. However if you're unwell you need time to rest and recuperate so take a sick day when you need one. You're legally entitled(external link) to have a number of sick days per year.


6. Talk to somebody

If you let something that’s bothering you at work fester, it may only make it worse. Being honest about what’s bothering you will help get it off your chest and help resolve the issue. If you don't have someone to talk to at work, try a friend or whānau member or contact 1737 free for advice. Often there are support options available through workplaces, such as employee assistance programmes (which can include free counselling).

Remember, if your stress is caused by bullying in the workplace, this is never acceptable. For more information on workplace bullying, visit the WorkSafe NZ website.(external link)


7. Get enough sleep

Good quality, regular sleep boosts your immune system and keeps you mentally and physically well. Make getting a good night’s sleep a priority. Wind down with a good book and a cup of herbal tea. Avoid thinking about work and avoid digital devices as they can cause you to have a bad night's sleep.


8. Exercise

Being active and stretching deeply relieves stress for many people. It is particularly important to be physically active if you have a job where you sit down all day. If you drive to work, try walking or running or cycling. Incorporating exercise into your day is a great way of getting active.


9. Mindfulness

Activities such as yoga, tai chi or mindfulness, can be helpful if you do them regularly. They can clear your mind, reduce stress and help you to remain calm. Also, keeping a gratitude journal can be useful to help you reflect on the positive things that happened each day. 


10. Avoid unhealthy habits

Don't rely on alcohol, smoking and caffeine as your ways of coping. They won't solve your problems, they'll just create new ones. Eating a healthy, balanced diet is good for your overall health and will help you perform well mentally and physically.


If you’re concerned about your stress levels or would like more information, please contact your healthcare provider.

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Credits: Healthify editorial team. Healthify is brought to you by Health Navigator Charitable Trust.

Reviewed by: Roselyn Singh, Health Coach, Auckland

Last reviewed: