The recent huge wave of resignations has led companies to recognise the massive impact of burnout and take steps to give employees burnout breaks to recover without quitting their jobs. This is especially true in Singapore, the world’s most fatigued nation, where 1 in 2 workers reports exhaustion and 58 percent feel overworked, according to Microsoft’s Work Trend Index in May 2021.

What is burnout? Is it the same as exhaustion?

Contrary to popular belief, burnout is not exactly the same as exhaustion. Exhaustion may be one indicator of burnout but there’s more. Researchers found that burnout consists of cynicism (you dread and detach emotionally from work) and inefficacy (feelings of incompetence and being stuck). While exhausted employees still have the capacity to believe in the work and themselves, they are simply too fatigued to attend to everything at work. However, those who suffer from feelings of inefficacy may still have energy and care about their work but feel invalidated by their contributions to the company. Those who are cynical report feeling highly disconnected from their jobs (also known as zombie employees).

Help! I’m suffering from burnout. What can I do if I do not wish to quit my job?

1) Practise self-care and acts of compassion

You would first and foremost need to recognise that you need to take care of yourself first. Prioritise good sleeping habits, nutrition, exercise, social connection, and practices that would help with your overall well-being such as journaling, meditation, and nature exploration. Jot down how you are spending your time, what you are feeling, who you are with and how valuable each activity is for a week. This would help you limit exposure to non-essential activities that are taking up your energy and then replace them with energy-boosting ones. Make use of flexible work arrangements and set limits for work correspondence.

According to research conducted by a professor from the University of Washington, small, deliberate acts of compassion towards yourself and others can help reduce burnout as well.

2) Reach out to others and seek help

It is important to reach out to your connections that you are burned out and need support and help in one way or another. Share with a trusted colleague or superior that you are overwhelmed so as to create a space for others to also voice their concerns and struggles and promote a more supportive work environment. You may also find comfort in participating in professional workshops and sharing challenges with colleagues and friends or even social media. Aim to seek rich interpersonal relationships and continual personal and professional development by seeking mentors or volunteering to advise others. Besides, it is highly likely that you are not alone in your burnout so building that network to offer mutual support and brainstorm for solutions together could help enhance your feeling of control and connectedness with others.

3)Review your priorities and limit exposure to stressors

While you are overwhelmed with work and personal commitments, it is easy to lose track of what truly matters. Take a good look at your situation and identify areas for change. Are you able to delegate some work to others to free up more time for important tasks so you can feel less exhausted? Are you able to rebuild positive connections to counteract the cynicism that is draining you? Can you engage in some personal branding to showcase your contributions if inefficacy is the issue?

You should also relook at stressors from work or personal relationships that are causing you burnout. Be firm about resetting boundaries and expectations to improve your long-term health and productivity.

What do you think of the above suggestions to alleviate burnout? Do you have other strategies to reduce burnout before it costs you your career?