Despite the chill still in the air, the winter sunshine and early daffodils reminds us that Spring is on its way.
As the days start to become longer and bulbs push up through the frosty earth; we all start to feel a sense of hope for warmer days ahead.
However, at this time of year a lot of people may feel a little more tired than usual and start to feel a bit overwhelmed.
2022 was a challenging year, especially for those living in the UK. With the continued cost of living rising, an energy crisis creating an enormous strain, a new Prime Minister & the sudden death of Queen Elizabeth II; it is no wonder that some might be feeling a little out of sorts both mentally & physically.
Work related stress & employment related mental health concerns can be difficult to spot & recognise.
Many of us accept feeling tired, irritable & lack energy as part of the expectations of modern working patterns & expectations. However, what can be interpreted as the winter blues, could be a sign you are suffering from work related exhaustion or burnout.
The World Health Organisation (WHO) recognised burnout as an “organisational phenomena” in 2019 & not a medical condition. The WHO cited “burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed” (1) making it increasingly difficult for medical professionals to clearly identify that a patients symptoms are as a direct result of their working environment & expectations.
Therefore, how do the symptoms of ‘burn-out’ actually manifest themselves? Every person reacts differently to work related stress & mental illness, but some of the physical & emotional signals are:
- Alienation & withdrawal from work-related activities: People experiencing burnout view their employment status as increasingly stressful & frustrating. They may become disaffected about their working conditions & their work colleagues, senior members of staff & even their employers themselves.
- Physical symptoms (this list is not exhaustive): Chronic work related stress symptoms may manifest themselves as headaches, stomach aches, feeling dizzy & nauseas or suffering with intestinal issues.
- Emotional exhaustion: Burnout causes people to feel mentally & physically drained, often feeling unable to cope & feeling extremely tired, lacking energy to get their work done & often times feeling irrational about otherwise seemingly simple tasks.
- Reduction in performance: Burnout can affect everyday tasks at work, with individuals feeling negatively about completing tasks & finding concentrating a challenge & often lack creativity or drive to engage in anything. (2)
These are only a few of the signs & signals that you could be suffering from or on the verge of burnout.
So, how can individuals try & prevent these symptoms & strive to a semblance of work life balance? Virtually Smart Ltd have compiled some ideas to help.
Note: Virtually Smart Ltd are not medical or mental health experts. If you feel unwell, are suffering with mental health issues or feel you are suffering with burnout; please do contact your General Practitioner.
Mindfulness
Practising ‘Mindfulness’ can take on so very many different forms. Some mindfulness practitioners advocate that even the smallest moments throughout the day, can have the greatest impact.
There are a few Mindful apps which are great ways to incorporate a few moments of Mindfulness into your day. With a set of headphones, you could listen to a mindful meditation on your journey to & from work, maybe through your lunch break or even while preparing breakfast or an evening meal. Finding a few moments of calm, can be hugely beneficial.
One such example is the notion of stealing a few moments outside, breathing in the air, being aware of your surroundings, which in turn can give the brain time to ‘re-boot’ helping you to be more proactive & productive upon your return to the work environment.
If you are unable to remove yourself entirely from the working environment, then perhaps creating a thankful list is another mindfulness technique. Consider all of the things you are thankful for in your life & write them down in a diary or notebook.
When you are feeling overwhelmed; access this part of yourself & remind yourself of the life you have beyond work, creating a sense of calm to your overworked mind.
Getting enough sleep & avoiding screen time before bed
It is no secret that plenty of rest & good quality sleep enables the body & mind to rejuvenate. However, research also proves that being on a phone or having screen time right up to the moment of sleep doesn’t allow the brain to unwind enough & can make the brain too active to be able to produce what is known as ‘good quality sleep’.
Too much screen time directly before sleep can over stimulate the mind before sleep & can cause the same symptoms as an alcohol related hangover the following day. Going to work already feeling befuddled & lethargic; cannot set anyone up well for the day ahead.
Eating plenty of fruits & vegetables, hydration & exercise
Eating well not only fuels the body, but also the mind. Ensuring you eat a well-balanced diet can for some be challenge. However, with an ever more mindful focus on eating well & health; the options & availability are endless.
Keeping hydrated & avoiding copious amounts of caffeine throughout a working day, can help body & mind. Your brain needs fluids to remain active & can become dehydrated if not hydrated effectively. Plenty of water, low sugar juices & fruit teas are a refreshing way to remain hydrated. Often when people feel hungry, it is that they are thirsty; such is the power of the bodies needs for hydration.
Fitting exercise into the very busy lives we all lead, can be challenge. But there are so many ways to incorporate even small amounts of exercise into a week. Simple things like a brief brisk walk, if you have a dog, taking them for a walk, can make a huge impact on your overall wellbeing.
Phone apps with 5/10/15 minute workouts are readily available & could be incorporated into a morning routine, lunchtime or even before bed.
Many companies are now offering discounted gym membership or even onsite gyms & exercise programmes for employees, often free of charge.
Written by Katy-Jane Mason on behalf of Virtually Smart Ltd.
- https://www.who.int/mental_health/evidence/burn-out/en/
- https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-3144516
