Workforce participation in Australia is about 65% of the population, and many will spend every day mixing with the same group of people and are best placed to recongise when someone may need some extra support and an 'are you ok?' conversation. R U OK? at Work resources are designed to support and promote meaningful conversations at work and make a conversation with a colleague count.

What resources are available?

What other R U OK? initiatives might I find useful?

If you spend long periods of time away from home in a FIFO or DIDO profession, go to R U OK? Afield.

Where can I access more information?

If your workplace has an Employee Assistance Provider (EAP), get in contact with them to find out how your workplace can support you. If that’s not an option, make an appointment to see your doctor.

beyondblue, Black Dog Institute and Lifeline also have great resources you can access.

Also check out Expert Support for more suggestions on where to seek help and advice.

Coping with Burnout (Dec 2012)

17/12/2012

The end of the year is often a very busy time at work and many people are experiencing high levels of stress and in some cases, even 'Burnout'. This information is prepared to help you to understand what Burnout is, its causes and how to look after ourselves.

What is Burnout?

Whilst many of us experience high levels of stress from time to time, burnout is a very serious condition.

Burnout is a “state of physical, emotional and mental exhaustion caused by long-term involvement in situations that are emotionally demanding”. The emotional demands are most often caused by a combination of very high expectations and chronic situational stressors.

Research has shown that burnout often affects those who enter into jobs with a highly motivated and idealistic outlook, often with unrealistic expectations. Our passion and enthusiasm to do a fantastic job is often a recipe for disappointment because what we are trying to achieve is simply unattainable and it sets us up for failure. Burnout often involves the realisation that we have failed in achieving these unrealistic goals, or to make the world a better place, to make an impact, or to help those in need. What is Burnout?

Whilst many of us experience high levels of stress from time to time, Burnout is a very serious condition.

Burnout is a 'state of physical, emotional and mental exhaustion caused by long-term involvement in situations that are emotionally demanding'. The emotional demands are most often caused by a combination of very high expectations and chronic situational stressors.

R U OK? at Work - Coping with Burnout Image

This image shows Burnout over time, what compounds the problem is even when we do stop to recover like on weekend or take some annual leave, our ‘recovery time’ is often filled with more stress and we never reset the clock and return to our base position.

Symptoms of Burnout

Burnout usually involves a variety of the following symptoms.

Physical Symptoms of Burnout:

Low energy, tiredness, chronic fatigue and weakness
Accident-proneness
Susceptibility to illness
Frequent headaches, nausea, muscle tension
Changes in eating habits
Disturbed sleep
Increased drug and alcohol consumption

Emotional Symptoms of Burnout:

Feeling helpless, hopeless, entrapped
Emotional breakdown, depression, suicidal thoughts
Frequent irritability and tension

Mental Symptoms of Burnout:

Negative attitudes toward one’s self and others
Treating people as if they are objects
Feelings of low achievement
Pessimism, cynicism
Apathy…....having an ‘I don’t care attitude’
Becoming withdrawn

Below are some strategies for managing Burnout that may be helpful.

Please remember that it is important to contact a GP, EAP provider, HR representative or Mental Health Professional if your symptoms are ongoing.

Physical strategies for managing Burnout:

Positive Nutrition: Eat more complex carbohydrates, protein, good fats, vitamins, minerals and antioxidants. Have less sugar, caffeine, salt, saturated fats, alcohol and nicotine
Physical Activity: Plan more exercise, make sure that you move more as part of your day
Rest and Relaxation: A good night’s sleep is essential for overall good health. Practice relaxation techniques when you’re feeling stressed
Positive state of mind: Start the day with the attitude you will have fun at work and enjoy the day
Plan breaks: Ensure you take regular breaks during the day to recharge and increase efficiency and effectiveness
Manage your time: At the end of the day try to limit additional demands and pressures by putting up boundaries and saying ‘no’ to things you don’t want to do

When interacting with others at work, try and be considerate to their situation too, some ideas for how to do this are:

Remember that you don’t have to like everyone you work with but try and treat them with respect
Develop compassion for others by putting yourself in their position and imagining what it is like for them
Try looking at ‘difficult’ people in a wider context and use compassion and empathy rather than anger and frustration
Refrain from making judgments and being critical of others and be curious about our differences instead
Let go of trying to control others, as in the end, this becomes your own stress
Limit the amount of negative discussion you engage in at work. Talking about how bad things are can increase your own stress levels
Each day practice identifying someone doing something right and tell them