ARE YOU SHOWING SIGNS OF BURNOUT?
“Burnout is a bone-tired, soul-tired, heart-tired kind of exhaustion.” – J. Pennebaker
Do you pay attention to your levels of stress? It may sound like a strange thing to ask. Of course, I notice my stress, you may say. But the truth is, we don’t always see the extent of it. I certainly didn’t until it was too late. One of the best things we can do is to check in with ourselves regularly. Here are some signs that you may be burned out at work.
YOU DREAD GOING TO WORK.
Perhaps you used to enjoy your job but now dread each day. Of course, it's normal to have days where you don't feel like going to work, but if this is a constant feeling, it's time to take a step back and assess your situation.
2. YOU'RE CONSTANTLY TIRED.
Perhaps you’re constantly feeling exhausted, even after a good night's sleep. When you're burned out, your body is in constant "fight or flight" mode, which can lead to physical and mental exhaustion.
3. YOU'RE NOT PRODUCTIVE.
Maybe you're not as productive as you used to be. When you're burned out, focusing and getting things done is difficult. This can lead to feeling like your work is never-ending and you're not accomplishing anything.
4. YOU'RE IRRITABLE.
Do you find yourself snapping at your colleagues or loved ones for no reason? When stressed and overwhelmed, it's easy to take your frustration out on those around you.
5. YOU'VE LOST INTEREST IN YOUR HOBBIES.
Perhaps you used to enjoy your hobbies but now find them tedious or uninteresting. Unfortunately, finding joy in anything outside of work is difficult when you're burned out.
6. YOU'VE GAINED OR LOST WEIGHT.
Maybe you've noticed a change in your weight, either gaining or losing. When stressed, our bodies go into survival mode and can hold onto extra weight or lose weight due to stress-related eating habits or lack of appetite.
7. YOU'RE GETTING SICK MORE OFTEN.
Do you find yourself getting sick more often than usual? When stressed, our immune systems are weaker, and we are more susceptible to illness.
Did you recognise any of these signs? Just a few? Or were there more?
SCHOOL STAFF AND MENTAL HEALTH
The stress performance curve below is based on Yerkes-Dobson Law. It shows that whilst stress can initially help our performance, sustained stress at too high a level can decrease our performance.
Where are you on the stress curve?
How long have you been there?
When was the last time your levels of stress were low?
Teacher burnout is a serious problem in the UK. Teachers and school leaders are used to dealing with stress. It’s a reality of the job. The danger is that stress can become so ‘normalised’ that we become used to being “habitually burnt out’.
Like a lobster in a pot of hot water, if the heat builds up slowly, we get used to it. Working long hours and extra hard, giving to others all the time and feeling exhausted becomes our new normal. We stop noticing the stress, and we stop responding to it, and then it’s too late, and we end up reaching breaking point – or boiling point in this case!
Statistics around stress and burnout for school staff are worrying.
Mental well-being should never be treated as something off-limits; everyone has the right to access support and to share their experiences not only on a personal level with friends and family but on a larger scale in our school communities, free of judgement.
It’s sad and worrying that many staff lack a safe and supportive space to discuss their struggles. Being able to talk openly and honestly can help us better understand how we're feeling and make it easier to develop coping strategies. It can also allow us to process the situation, reduce shame and increase our connection with those around us. If you’re in a position like this, find someone you can speak to, a friend, colleague or professional. Talking is crucial for our mental well-being.
HOW TO PREVENT BURNOUT
Here are some ideas to help you to prevent burnout. Whilst we may be unable to change some things that are stressing us out, we can change our reactions and responses to the stress. So why not choose 3 or 4 of the following areas to focus on and monitor your progress?
PRACTISE SELF-CARE AND KINDNESS
Taking care of yourself is essential for preventing burnout. Schedule some “me time” into your week when you can do something that makes you happy. Be gentle with yourself and cut yourself some slack when things don’t go as planned. Remember that everyone makes mistakes and that you’re only human.
2. GET ENOUGH SLEEP
One of the best ways to prevent burnout is to get enough sleep. Most people need around eight hours of sleep per night. Consider going to bed and waking up at the same time each day to help regulate your body’s natural sleep rhythm.
3. EAT A HEALTHY DIET
Another way to prevent burnout is to ensure you eat a healthy diet. Eating plenty of fruits, vegetables, and whole grains will help your body to stay strong and healthy. Avoiding processed foods and sugary drinks will also help you to avoid the energy crashes that can lead to burnout.
4. EXERCISE REGULARLY
Exercising regularly is another great way to prevent burnout. Exercise releases endorphins, which have mood-boosting effects. It also helps to reduce stress levels and improve overall physical health.
5. TAKE BREAKS
If you’re feeling overwhelmed or stressed, take a few minutes to step away from whatever you’re doing. Take a walk, listen to music, or take some time to relax. Taking breaks will help you avoid feeling overwhelmed and allow you to return to your tasks with fresh energy. Take some time off—plan for a holiday or even just a few days off from work to recharge your batteries. A change of scenery can do wonders for your mental state and may help prevent burnout down the road.
6. SET BOUNDARIES WITH WORK
One of the leading causes of burnout is working too much. It’s essential to know your limits and not try to do too much at once. If you feel like you’re always working and have no time for yourself, set some boundaries. Ensure you take at least one day off per week and set limits for the hours you are willing to work each day.
7. DON’T TRY TO DO EVERYTHING YOURSELF
Another cause of burnout is trying to do everything yourself. If you’re constantly taking on new tasks and responsibilities, delegating some tasks to others is essential. Ask for help when needed, and don’t be afraid to say no if you’re overwhelmed.
8. MAKE TIME FOR HOBBIES AND INTERESTS OUTSIDE OF WORK
Making time for hobbies and interests outside of work is also important. Doing things you enjoy, such as painting, gardening, or walking, will help you relax and de-stress from work-related obligations. Find an activity you’re passionate about and make time for it in your schedule to ensure you balance work and leisure activities well.
9. CONNECT WITH FRIENDS AND FAMILY
Spending time with loved ones can help reduce stress and promote positive emotions. Whether you stay in touch via text, social media, or in person, quality time with those you care about is crucial for preventing burnout.
10. SEEK PROFESSIONAL HELP
If you’re struggling to cope with stress, don’t hesitate to contact a professional for help. Coaching, counselling and therapy can be highly beneficial.
“Almost everything will work again if you unplug it for a few minutes…Including you.”
– Anne Lamott
