Avoiding burnout

In the caring profession, you’re constantly giving – your time, energy, and emotional support. However, this selfless dedication also makes you more vulnerable to burnout¹.  The consequences of burnout can be significant for your health, career, and personal life. It’s a serious concern in a profession with higher-than-average staff turnover².

So let’s understand what it is, how to spot its signs, and most importantly, look at practical ways to prevent it or manage it if it has already set in.

What is burnout?

First, it’s helpful to know what it isn’t. While it might look and feel similar, burnout and stress aren’t the same. Think of stress like a car engine running hot after a long drive. It’s a temporary, at times motivating, response to a specific challenge. Burnout, on the other hand, is when the engine overheats and stalls because it’s been running hot for too long without a chance to cool off. It’s a state of chronic, unmanaged workplace stress³ – not just a bad day or a tough shift.

Another difference to note between stress and burnout is that the latter is primarily a work-related phenomenon. So shift work, lack of control over work tasks and repeated exposure to traumatic events could all play a part in causing this condition.

What are the signs?

In the same way gauges let you know if the car’s reaching its limits, here are some indicators that you, or someone you know, may be burning out:

• Physical – constant exhaustion, frequent headaches, getting sick more often and changes in sleep patterns (not enough sleep or longer sleeps than usual).
• Emotional – detachment from your job or a sense of dread about going to work. There’s also irritability, anxiety, feelings of hopelessness and a loss of enjoyment in work activities you once loved.
• Behavioural – increased sick days, become less engaged with colleagues or think that your work doesn’t matter.

How to help prevent burnout

To stop that car from overheating and stalling, you’ll need to put preventative measures in place – much like carrying out routine maintenance. It’s all about catching the issues before they overwhelm you.

Start by setting boundaries on your time. This can be tricky since it’s not always easy to say no, particularly if you feel you don’t have a choice. At times something small, like making sure you take breaks during long shifts, goes a long way to regain a sense of control.

There are other times when maintaining boundaries requires extras support or bigger steps. If you’re finding it difficult, speak to your unit manager, the director or human resources to see how you can best protect your personal time.

It seems obvious but looking after your wellbeing is one of the best ways to avoid burning out. That includes your physical, mental and emotional health. So self-care staples like getting good sleep, regular physical activity and a balanced diet can make a huge difference. Don’t underestimate how restorative being kind to your body can be.  

A powerful motivator to switch off from work can be to engage in activities that recharge you. Carving out the time for a hobby, creative project or being in the company of loved ones is both uplifting and relaxing. Doing things you enjoy or let you enter a state of ‘flow’, builds your sense of purpose, boosts your mood and helps you to keep going ⁴.      

What if it’s already set-in? 

If you feel you’re already in the grip of burnout, please remember that it can affect anyone and there’s no shame if you’re not ok.

The first and most important step is to acknowledge it and seek help. Confide in a trusted colleague, a school leader, manager or human resources. There’s also your workplace’s Employee Assistance Program (EAP), if it’s an option, as these are often free, confidential and available 24/7 for stress and burnout-related counselling or coaching.  

You can get help covering the cost of mental health support using Medicare or private health insurance too. For example, your GP can help you access up to 10 subsidised therapy sessions per year. 

Finally, if you need to take time off work, don’t hesitate. Discuss leave options with your manager or human resources and if you’re a union member, ask for their guidance on your rights and entitlements.

Self-care isn’t selfish

Burnout is a real and serious risk, but it’s not a personal weakness – simply a symptom of chronic stress. By learning to recognise the warning signs and by actively implementing protective measures – like setting boundaries, making time for activities that recharge you and looking after your health – you can prevent burnout from taking hold. And if you find yourself in its grip, please know that help is available and taking time for yourself becomes even more essential. Because there will be times when the most important person you must care for is yourself.

References:

[1] Beyond Blue, ‘Burnout and mental health’

[2] Nurse & Midwife Support, “Burnout”

[3] World Health Organization (2019), ‘Burn-out an “occupational phenomenon”: International Classification of Diseases’

[4] Medicare Mental Health, ‘Purposeful activity’

Sources:

• Beyond Blue
• Black Dog Institute