Burnout is a growing concern in today's fast-paced work environment.

As part of our professional development series at Heart and Brain Works, we recently delved into this critical topic. Here's a comprehensive look at burnout, its causes, symptoms, current trends, and strategies to address it both organizationally and personally.

You can read a summary of the session below and watch the video recording. 

What is Burnout?

According to the World Health Organization (WHO), it is an occupational syndrome resulting from chronic workplace stress that has not been successfully managed. Burnout is characterized by three main dimensions:

• Energy depletion or exhaustion: You feel constantly tired, even after a full night's sleep.
• Increased mental distance from your work or cynicism: You become disengaged from your work, feeling negative or cynical about it.
• Reduced professional efficacy: Your productivity drops, and tasks that once seemed manageable now feel insurmountable.

_{Source: WHO (2019). Burn-out an "occupational phenomenon": International Classification of Diseases https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases}

Current Trends and Statistics

Global Trends: Recent surveys indicate that 38% of the global workforce experiences burnout. Notably, the 35 to 44 age group is seeing an increase in burnout rates, potentially due to economic pressures and job insecurity.

_{Source: Infinite Potential (2024). The State of Workplace Burnout 2024 https://infinite-potential.com.au/the-state-of-burnout-2024}  

Burnout in Australia and New Zealand:

• In Australia and New Zealand, 47% of individuals report experiencing daily stress. Chronic stress activation can lead to serious health issues, including compromised immunity and digestive problems.

_{Source: Gallup (2023). State of the Global Workplace: 2023 Report}

• Research in New Zealand shows that 57% of the workforce is at risk of burnout, a significant increase from previous years. Economic downturn and job insecurity are major contributing factors.

_{Source: Haar J. (2024). Burnt-Out Risk Update: May 2024.}

​Insights from our Psychosocial Hazards Audits across ANZ​

• 19% of respondents were at high risk of burnout

• 11% of respondents were at risk of psychological injury

Highest risk factors contributing to burnout:

• High workload – long work hours
• High staff turnover
• Low support from manager
• High work pace and unrealistic deadlines
• Offensive behaviours including incivility
• High cognitive load
• Frequent organisational change, poorly communicated
• Low role clarity

Identifying Burnout in your Workforce

Reflection questions for Managers:

1.Has your team been working overtime or at the weekend for the past 6 months frequently?

2.Has your team had a high workload for the past 6 months frequently?

3.Do people in your team feel appreciated at work?

4.Have you checked in regularly with your team regarding the support they need? Have you offered them the support they requested?

5.Does your organisational culture tolerate disrespect if it comes from high achievers or executive managers?

6.Are you in a higher risk industry such as healthcare, education, first responders, law enforcement?

Symptoms and Stages of Burnout

Burnout doesn't happen overnight. It progresses through several stages:

1. Honeymoon Phase:

• High job satisfaction and productivity
• Sustained energy levels and optimism
• The compulsion to prove oneself

2. Onset of Stress:

• Occasional inability to focus
• Irritability and reduced sleep quality
• Lower productivity and withdrawal from social interactions

3. Chronic Stress:

• Persistent tiredness and procrastination
• Resentment and increased social withdrawal
• Chronic exhaustion and cynicism

4. Burnout Stage:

• Obsession with problems and physical symptoms like headaches
• Social isolation and self-doubt
• Chronic gastrointestinal issues and neglect of personal needs

5. Habitual Burnout:

• Symptoms become chronic
• Daily life is dominated by fatigue and negativity
• Potential development of other mental health conditions like depression and anxiety

_{Source: De Hert, S. (2020). Burnout in Healthcare Workers: Prevalence, Impact and Preventative Strategies. Local and Regional Anesthesia, 13, 171–183. https://doi.org/10.2147/LRA.S240564}

Addressing burnout at organisational level

1. Identify psychosocial hazards and risks: Assess job demands and protective factors. Psychosocial hazards are the underlying causes of burnout, given that burnout is an occupational syndrome. Therefore, it is imperative to understand what aspects of work are causing chronic stress responses in employees and the duration, frequency and severity of exposure to them. 
2. Implement controls mapped on the Hierarchy of Controls: The Hierarchy of Controls adapted for Psychosocial Risk gives you insights into how to best manage psychosocial hazards. Focus on redesigning work to reduce hazards. Prioritising changing the work rather than the worker is more effective. Elimination is always the most effective control, although with psychosocial risk this might be difficult. 

Personal Strategies for Individuals

1. Adequate recovery time: Engage in activities that replenish energy, such as spending time with loved ones, gardening, or walking. Ensure that you get enough rest and recovery time in any 24hr window. Sleep is important but sometimes not sufficient for adequate recovery. Engaging in activities that make you happy, even for short amounts of time can be powerful, especially when done regularly.

Activity: Take out your calendar planner and schedule every day a 20-min activity that you enjoy. Examples: take a walk on the beach at sunset, call a friend, play with the cat, read a book, etc

2. Micro-breaks: Take short breaks focused on non-work activities to give your brain a rest. During this break focus your attention fully on what is happening in the moment. For example, we all take breaks during our working day to prepare a cup of tea or coffee. When you do that gently encourage your attention to stay with what you are doing in that moment. Observe how you prepare your tea. Focus on the smell and taste. Enjoy sipping it slowly while looking outside a window. Small breaks like this scattered throughout the day can be very powerful especially if done regularly.

Activity: Choose one small activity that you do every day and choose to pay full attention to it. For example, every time you wash your hands choose to pay full attention to that. Feel the water and soap on your hands. Smell the fragrance of the soap. Enjoy a couple of seconds to yourself without worrying about anything. 

3. Meditation: Practice short, daily meditations to reduce stress. Research has shown that even 2 min of meditation can have beneficial effects, especially if repeated daily. There are many free apps that offer guided meditations. You can also simply close your eyes and focus your attention on feeling the movement in your lungs and belly as air comes in and goes out. You could visualise for example golden light coming into your body through your breath and nourishing you. The variations are endless. Do what feels good for you.

Activity: Get your calendar and choose a time of the day where you will practice meditation. Georgi, for example, practices in the morning before work and after lunch for 15 min. 

4. Physiological sigh: A breathing technique involving a double inhale and a long exhale that can help manage acute stress. Take a deep breath in through the nose. Then another short breath in. Then exhale slowly through your mouth. Repeat 3 times or as often as you feel comfortable.

Activity: try the physiological sigh right now. How does it feel? Does your body feel a bit more relaxed?

_{Sources: Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.}

_{Vlemincx, E., Van Diest, I., & Van den Bergh, O. (2016). A sigh of relief or a sigh to relieve: The psychological and physiological relief effect of deep breaths. Physiology & Behavior, 165, 127–135.}

Recognizing Predispositions to Burnout: 

Certain personality traits, such as being a workaholic, perfectionist, or high achiever, can increase the risk of burnout. Awareness and proactive management of these traits are crucial.

Addressing burnout requires a comprehensive approach that includes both organisational changes and personal strategies. By understanding the symptoms, identifying risks, and implementing effective controls, we can create healthier work environments and improve overall well-being.