Ladies, let’s face it, burnout is the worst. It’s that feeling of being completely drained and unable to cope with the demands of life and unfortunately it’s on the rise. As women, we often have to juggle many responsibilities, from work and family to social commitments and personal goals. It can be challenging to find a healthy balance, and burnout can creep up on us before we know it.
In last year’s Deloitte’s Women at Work study more than half of the 5,000 women surveyed said their stress levels were higher than they were a year ago, and nearly as many said they felt burned out. One third of women surveyed said they took time off of work due to their mental health, whilst 40% of respondents said that they wouldn’t feel comfortable disclosing their mental health challenges at work. A majority of them also reported experiencing harassment or microaggressions at work.
This may explain why women have been slow to re-enter the workforce after taking on the brunt of childcare duties in the first few years of the pandemic. The survey also indicates that women are more likely to be looking for a new role this year than in the year before, and that burnout is the “top driving factor,” Deloitte said: nearly 40% of women actively looking for a new company cited burnout as the main reason for wanting to change their job.
Whether it’s work, family, or just everyday stress, burnout can leave you feeling exhausted and defeated. In today’s So Just Be blog, we’ll go over the top 10 signs of burnout every working woman should know, and give you some practical tips on how to prevent it from taking over your life:-
The Top Ten Signs of Burnout
1. Exhaustion – Feeling physically and emotionally drained, even after getting enough sleep.
2. Lack of Motivation – Finding it difficult to find the drive and enthusiasm to complete tasks.
3. Negative Attitude – Feeling irritable, negative, and pessimistic, even about things that used to bring joy.
4. Reduced Performance – Decreased productivity and efficiency at work, even when putting in the same amount of effort.
5. Cognitive Issues – Memory problems, difficulty concentrating, and decreased attention span.
6. Physical Symptoms – Headaches, stomach problems, and other physical symptoms without an apparent cause.
7. Detachment – Feeling disconnected from colleagues, friends, and family, and disinterested in social activities.
8. Decreased Satisfaction – Feeling unfulfilled, underappreciated, and unsatisfied with work and life in general.
9. Increased Negativity – A general feeling of hopelessness and increased negativity, even outside of work.
10. Lack of Work-Life Balance – Struggling to find a balance between work and personal life, resulting in an overwhelming sense of stress and anxiety.
If you’re experiencing any of these signs, you might be suffering from burnout. Don’t ignore them or try to push through them – it’s important to acknowledge what you’re feeling and to take care of yourself to prevent burnout from impacting your overall health and wellbeing.
The first stage of preventing burnout involves incorporating self-care practices into your daily routine. It’s important to prioritise your physical health through exercise and healthy eating, engaging in relaxation techniques such as meditation or yoga, and setting boundaries between work and personal time. Additionally, make sure that you have social support by connecting with friends and family and seeking help when needed.
Taking care of yourself might feel like a luxury you can’t afford, but trust us when we say it’s not. Prioritising your self-care will ultimately make you more productive, efficient, and happy in both your personal and professional life. Make time for yourself, even if it’s just a few minutes each day to do something you enjoy.
Creating a Supportive Work Environment
Creating a supportive work environment for yourself can also help to prevent burnout. Establish clear communication with supervisors and colleagues, advocate for necessary resources and support, and set realistic goals and expectations. Additionally, encouraging your co-workers to establish their own work-life balance and your company to prioritise employee wellness can contribute to establishing a happy, less stressful work environment.
If your workplace isn’t supportive, it might be time to speak up. It can be scary to advocate for yourself, but remember that you deserve to work in an environment that values your health and wellbeing. Speak to your manager or HR representative about your concerns, and suggest ways the workplace can become more supportive.
Seeking Professional Help
If you’re experiencing the signs of burnout, it may be time to seek professional help. This can include therapy, counseling, or talking to a trusted healthcare provider. Seeking professional help can provide you with the support and resources needed to address burnout and prevent it from impacting your overall health and wellbeing.
Don’t be afraid to ask for help, even if it feels overwhelming. Remember that it’s normal to struggle sometimes, and seeking help is a sign of strength, not weakness.
Finding Work-Life Balance
Finding work-life balance can also play a significant role in preventing burnout. It’s really important to prioritise your personal life and hobbies outside of work, and set boundaries between work and personal time. This might include scheduling time for self-care, spending time with loved ones, or engaging in hobbies and activities that bring you joy.
It’s also crucial to communicate your boundaries with your workplace. Let your manager and colleagues know when you’re unavailable or need time off, and try to disconnect from work-related activities during your personal time.
Taking breaks throughout the workday can also contribute to preventing burnout. This might include taking a short walk, practicing deep breathing exercises, or engaging in a quick meditation or yoga session. Taking regular breaks can help reduce stress, improve focus and productivity, and prevent burnout from setting in.
Finally, getting enough sleep is crucial in the prevention of burnout. Getting enough quality sleep each night is essential for overall health and wellbeing, and can help reduce feelings of exhaustion and fatigue.
Create a sleep routine that works for you, and stick to it as much as possible. Establish a regular bedtime and wake-up time, avoid caffeine and alcohol before bed, and engage in relaxation techniques before sleeping.
Burnout can impact anyone, but it’s becoming particularly common among working women. If you’re experiencing the signs of burnout, it’s important to recognize them and take steps to prevent it from impacting your overall health and wellbeing.
Remember, taking care of yourself is not a luxury – it’s a necessity. By prioritising your health and wellbeing, you can prevent burnout from taking over and live a happy, healthy, and fulfilling life both inside and outside of work.