Canaries had an important job in coal mines. You might be wondering, what does a cute bird have to do with a coal mine? Well, with dangerous gases like carbon monoxide in the mines, miners needed a warning. That's where canaries came in. Even tiny amounts of carbon monoxide made them sick, which helped miners know when to get out of danger. This story is relevant today with the increasing problem of burnout.
Burnout is when you feel exhausted, don't care anymore, and just want to take a nap. It happens when workplace stress keeps piling up and shows up as exhaustion, cynicism, detachment, and feeling like you're not getting anything done.
It's like a progression: stress says you have too much to do, chronic stress makes you feel overwhelmed, and burnout makes you feel hopeless, like nothing you do matters.
Expert Christina Maslach says burnout has three main parts:
1. Feeling exhausted: This is the hallmark symptom of burnout and is characterised by overwhelming fatigue, both physical and emotional.
2. Being cynical: This happens a lot in jobs like healthcare, where people stop seeing patients as people. Other jobs see it too when people distance themselves from their work. It often leads to a negative and cynical attitude towards work, colleagues, and even oneself.
3. Feeling ineffective: Burnout makes you feel like you can't do anything right, even if you try really hard.
But what causes burnout? Is it purely an individual problem, or are there larger systemic factors at play? Much like the canaries in the mines, burnout can be seen as a symptom of a toxic work environment.
Several factors contribute to burnout, including:
• Excessive workload: Sustained periods of intense workload without adequate rest or support can quickly lead to burnout.
• Lack of control: Feeling powerless or having little autonomy in decision-making can exacerbate feelings of stress and burnout.
• Lack of reward: Feeling unappreciated or undervalued despite one's efforts can contribute to burnout.
• Poor relationships: Negative workplace relationships, such as bullying or hostility, can increase feelings of stress and burnout.
• Perceived unfairness: Feeling that one is treated unfairly or that there is a lack of justice in the workplace can fuel feelings of cynicism and burnout.
• Misalignment of values: When an individual's values clash with the values of the organization, it can lead to feelings of dissonance and burnout.
How can we stop burnout?
Think about yourself first, like when you're on a plane and they tell parents to put on their oxygen masks before helping their kids. It's important for everyone's safety that the parent stays healthy. That's why it's crucial to make your well-being a priority.
Here are some ways to take care of yourself:
• Exercise regularly: It helps you feel good (endorphins) and relieves pain.
• Get enough sleep: Aim for 7–9 hours each night to recharge your brain.
• Be mindful: Focus on the present moment to feel better both physically and mentally.
• Eat healthy: Good food gives you energy and helps you handle stress better.
• Set boundaries: Keep work stuff from taking over your personal time.
• Take breaks: Give your brain a rest with short breaks throughout the day.
• Try a hobby: Doing something you enjoy can lift your spirits (dopamine).
• Be social: Spend time with friends and family (oxytocin and dopamine) who care about you.
• Get help if you need it: Talking to a counselor or therapist can make a big difference.
• Reflect on your goals + journal: Take time to think about what's important to you and what you want to achieve.
It's also important to take time off when you need it. A vacation or a longer break like a sabbatical can help if you're feeling overwhelmed at work. Learning new skills can also help deal with the challenges of your job. And remember, you're not alone. Don't be afraid to reach out to friends, family, or professionals for support. Many organisations also offer help for people dealing with burnout.
Remember, we're all different birds in different environments. If you feel like the canary in the mine, use these tools to avoid burnout. And if they don't work, there's always fresh air waiting for you out of the mine. Take care.
Dr thank you for all the above information it was very motivating and helpful especially knowing about dopamine oxytocin endorphins were so encouraging to follow the simple yet so effective ways to overcome stress and take care of oneself
Autonomy in the operations will significantly decrease the burn out and I personally experienced it, that's the reason I let my juniors take their decisions and will always back then up if they are getting in to crisis.
Agree with you Sir. Sir today things are changing fast ie the working, relationship, emotional environment and actually it's the mind also that is important. I feel somewhere mental health is very important today and we all need to focus on it.
The above mentioned things are so accurate. Everyone at some point needs this kind of reinforcement.
Seems like those above points are the response for most problems. 😊