If you find that you are starting to dread going to work, getting overwhelmed, or are hatching an escape plan in the immediate future – you might be experiencing burnout.

And you are not alone. In a survey, 56 per cent of employees in Singapore reported feeling stressed and overwhelmed at work, with most saying that they did not receive adequate support from their companies, especially during the pandemic.

Without a proper support system, burnout at work can also seep into other aspects of your life, affecting your overall motivation, energy, and quality of life. Hence, we want to help you overcome and manage burnout at work with some of these fundamental steps.

 

1. Rediscover your core values

It is easy to let our work take priority in our life, self-worth, and identity. Hence, returning to your fundamental core values is vital in helping you manage burnout. Our core values impact our behaviour, how we process our thoughts, and our decision-making process.

When you rediscover your core values, you can create better boundaries and balance your work and personal life by knowing what is most important to you.

So how can we be mindful of our values? One way is to take some time to think about how you want to be remembered.

Imagine that it’s your 60th birthday and your loved ones are all in attendance to celebrate you. They start going around giving speeches about what you mean to them, how you were as a person, and what you mean to them. Have a think about what you would like them to say about you? What does this mean about you as a person?

 

2. Prioritise yourself

While work is important, so is yourself. In Mercer’s 2022 Global Talent Trends Study, it was found that 85 per cent of Singapore employees are experiencing burnout at work, with one in two employees planning to quit within a year. When you experience burnout at work, it may be a sign for you to realign your priorities. You are more than just an employee in your company. Be aware of your physical and mental needs, and prioritise them.

 

3. Talk to someone

If you are experiencing burnout at work, starting at the source might be the best place to start. Chances are that you are not the only one feeling that way in your company. Rather than avoiding your immediate supervisors, you should view them as crucial people in enabling a more positive working environment.

If you still struggle to talk to your supervisors, why not start by approaching a therapist or counsellor for professional help? Seeking professional help does not mean something is wrong with you, nor should you wait till a breaking point. A therapist or counsellor provides more than an avenue for you to open up and talk. They can equip you with the necessary skills to manage and overcome burnout.

 

5. Consider changing your work environment

If you continue to experience burnout at work or find yourself in a toxic work cycle, it might be a sign for you to start looking at a place that values you as more than just an employee. It might be frightening to contemplate and even more so to actually leave a place of comfort that you’ve become familiar with. However, sometimes we must venture out into the unknown to find better places. When you do so, remember to tap onto your friends and family for emotional support during the transitional phase.

 

What are the stages and signs of burnout to look out for?

Burnout generally starts small with a slight increase in worry and stress levels, as well as minute changes in appetite and sleep. This is known as the burnout watch stage and is the best stage to act immediately.

If no action is taken during that stage, it evolves to the next stage – burnout warning. During this stage, anxiety over dealing with stress-related trigger points and going to work increases and happens frequently. Such emotions might spillover to the individual’s personal life, resulting in a reduction or lack of enjoyment over what they used to. It is also the stage where the community around them starts to notice specific changes in their health and physical state.

The final stage, also known as complete burnout, is when the individual feels like they are no longer themselves as their burnout consumes their emotional and mental state. At this point, the individual must seek professional help.

Burnout may appear differently for each individual. However, some of the signs you can look out for, especially among your employees or colleagues, includes the following:

• Difficulty focusing

• Increased anxiety

• Reduced interest at work

• Easily frustrated and irritated

• Excessive complaining

• Feel a lack of encouragement about their future

 

Conclusion

If you are experiencing burnout at work, know that these emotions do not have to stick with you forever. You can begin managing it by spotting signs early, identifying triggers, and trying various strategies to manage and overcome them. Above all else, treat yourself with self-compassion and kindness.

And if you are an employer, consider creating a healthy working environment with an adequate support system, such as our EAP employee assistance program, Work Wise, which provides companies in Singapore with access to various counselling and psychological services.

You may reach us at https://www.annabellepsychology.com/ to get started on a healthy mental journey today!