How to Beat Burnout & Take Control of Your Wellbeing
Did you know that nearly 50% of Australians* say they're experiencing symptoms of burnout and fatigue at work?
Burnout has been defined as a combination of exhaustion, cynicism, and a sense of ineffectiveness, which can manifest as chronic fatigue, irritability, trouble concentrating, and a feeling of disconnect from work, purpose, and colleagues. If burnout isn't addressed, it can lead to serious problems like anxiety, depression, and other health issues.
So, what causes burnout? The reasons can vary, but some common factors include too much work, lack of control over your job, unclear expectations, and feeling unsupported by your boss or company. And let's not forget the rise of remote work and our always-on digital world, which has blurred the lines between work and personal life. It’s become harder than ever to truly disconnect and recharge.
But causes of burnout, such as internal politics, team dynamics, and stressful environments, won’t always change overnight. So, understanding how to look after yourself when you feel the onset of burnout symptoms is still important.
Margie Ireland's Tips for Beating Burnout
Margie Ireland, a renowned psychologist, leadership coach and author, has done extensive work on burnout and how we can beat it. Her approach focuses on what you can control – such as your health, mindset and connections with others - rather than what you can’t – such as internal politics and slow-moving changes within the workplace.
Here’s a breakdown of some of her strategies:
1. Take Care of Your Machine: Margie reminds us that our bodies and minds are like machines - they need proper care to function well. This means eating healthy, exercising regularly, and looking after your overall well-being. If you take care of your "machine," you're better equipped to handle the stress that comes your way.
2. Slow Belly Breathing: One of Margie's go-to techniques for instant stress relief is slow belly breathing. It’s super simple: breathe in for three seconds, hold for three, and breathe out for three. It’s a quick way to calm your mind and body when things feel overwhelming.
3. Flip the Thought: Ever caught yourself stuck in a negative thought loop? Margie suggests flipping the script by asking, “What would I be freed up to do if this thought didn’t exist?” It’s a great way to shift your mindset and open up to more positive possibilities.
4. Write, Write, Write: Writing or journaling is another powerful tool to shift perspectives. Margie suggests a unique approach: write down a problem with your dominant hand, then switch hands and write a possible solution. This exercise can help you see things differently and come up with new ways to tackle challenges.
5. Mindfulness Practice: Margie swears by mindfulness as a strategy. She recommends practicing mindfulness for at least 10 minutes a day for a minimum of eight weeks. It’s like going to the gym but for your mind. And just like with physical exercise, consistency is key if you want to see results.
6. Make Connections: Finally, Margie highlights the power of connecting with others. Whether it's a friend, partner, colleague, therapist, or mentor, reaching out when you're feeling burnt out can make a huge difference. Sharing your struggles and getting support can be incredibly comforting. Plus, volunteering or helping others can help you break out of negative cycles and foster a sense of community.
By focusing on these strategies you can start to take control of your stress levels and beat burnout, even if the workplace itself isn’t changing overnight. After all, creating a healthier, more sustainable work environment is something we can all benefit from.
*Research conducted by Allianz Australia, 2024.
