Tackling burnout culture during a worldwide pandemic
Workplace burnout continues to increase. With 79% of British adults commonly experiencing workplace stress, and the COVID-19 pandemic pushing individuals even further towards burnout, this is an issue that can no longer go ignored.
In 2019 the World Health Organization officially recognised burnout - the state of physical and mental exhaustion caused by an individual’s professional life - as an occupational phenomenon. Despite this, little has since been done to address the rising issue. In a study of more than 2,000 UK professionals released at the start of 2020, 42% reported feeling on the brink of burnout. Now, with the COVID-19 pandemic at its peak and subsequent work-related upheavals, this number is increasing exponentially. Whether you are self-employed, an entrepreneur or work for a large company, the pandemic has forced everyone to find new ways to work.
Unmanaged mental health, increasing workplace expectations and poor economies are increasing stress and affecting our ability to switch off. Of course, our reliance on social media isn’t helping either. Apps like Instagram are breeding grounds for carefully curated #girlboss highlights and so-called ‘career porn’. Promoting a hustle culture (where the more work you do, the more celebrated you are) social media allows us to be defined by our job, and how glamorous we can make it appear.
Exhaustion and overwhelmed feelings are leading us all to a state of burnout. This isn’t only incredibly harmful to the human body, but it is also extremely expensive. One study estimates that work-related stress and mental illness costs British businesses £26 billion a year. Burnout, therefore, isn’t just an employee issue, but something all employers should be trying to eradicate.
In order to address these issues, Black Neon Digital spoke with four inspirational women about how to spot the first signs of burnout, as well as their tips on managing the phenomenon.
What is burnout?
Dr Sarah Brewer, Medical Director at Healthspan and author of Cut Your Stress describes burnout as, “a term used to generally describe a state of extreme emotional, physical and mental exhaustion, associated with excessive, prolonged stress.” While natural, day-to-day stress might be associated with physical symptoms, Brewer explains that burnout is mainly associated with emotions, with those affected by it becoming detached and disengaged. “You feel empty, hopeless and helpless with little motivation to do anything.”
“[Burnout is] a term used to generally describe a state of extreme emotional, physical and mental exhaustion, associated with excessive, prolonged stress.”
Burnout can be hard to diagnose (and therefore hard to research and address) as it can affect different people in vastly different ways. “We’ve all got different limits,” says Sapphire Bates, Founder of online freelance and mentorship community The Coven. “Some people will naturally be able to take on more stress than others.” She explains that she is someone who is able to work under pressure for long periods of time and believes this is something that many people in her position, as an entrepreneur, have had to teach themselves.
Sapphire Bates, Founder The Coven and image of member, Clara Varakachanapong-Jones of Six Acre Meadow.
Why are more people than ever reaching burnout?
“A global pandemic and a climate crisis are the perfect storm for rising stress levels,” explains Aimee Hartley, founder of The Breathing Room. But the COVID-19 pandemic hasn’t been the only contributing factor. Prior to 2020, stress levels were already spiralling. “I truly believe that people have forgotten how to simply live, or live simply,” she says. This is something Dr Brewer has also witnessed. “Being constantly available by phone, high expectations, increasing targets and worry about job security,” has all led to feelings of stress.
“I truly believe that people have forgotten how to simply live, or live simply”
A reliance on technology also undoubtedly contributes to increased cases of burnout. According to one study, there is a concordant relationship between use of tech and burnout. “Being constantly available by phone or email so it is difficult to switch off,” says Dr Brewer. Bates agrees: “The reason we struggle to switch off is because we are constantly on our phones which are always pinging with emails, notifications and more… these tiny screens are ruining our lives.” In response, Bates has found turning off notifications (at least from non-family and friends) helps to alleviate some stress. This has left her feeling more in control.
However, Verity Park, Talent Manager at Gleam Futures/Founding team member of TALA (which generated a turnover of over £5.2 million during its first year) thinks things aren’t quite so clear-cut. “For some, the office provides a separation between their personal life and the nine to five, so working from home leaves them struggling to switch off. For others, winning back the one hour commute means they’ve got time to prioritise eating well and treating their body right, which has left them feeling happier and calmer.” Everyone is facing different challenges during this time, so there is no one-size-fits-all answer to how we can help improve workplace culture during a pandemic. “I think the key is to look at your own circumstances and try to understand where you sit on the scale, then make changes to rediscover your own version of balance and calm.”
“The key is to look at your own circumstances and try to understand where you sit on the scale, then make changes to rediscover your own version of balance and calm ”
Women and burnout
Reports suggest that women are more likely to reach burnout than men. Not only, despite many regulations, are women still fighting for true equality in the workplace, research has found that women must work even harder than men in order to be acknowledged for workplace contributions. In addition, women are more likely to be responsible for emotional and physical labour at home. “There is pressure to be a modern woman with the time to do more traditional chores, which is impossible to do without one area slipping,” says Hartley. Certainly, there is a pressure placed on women to do it all.
As a founder and mother of two, Hartley is all too familiar with having to juggle home and work life. However, her work as a breathwork coach - constantly working with others’ energy levels - means she is always vigilant of her own. “Keeping tabs on my own energy levels is critical for all aspects of my life to run at a healthy pace.” While she is aware that mental health is complex and different for everyone, her advice to working mothers who may be feeling overwhelmed is to find ways to weave things like breathwork and exercise naturally into their day. For example, she might leave early for the school run and walk part of the way or do quick breathwork sessions at her desk. “[Mental health] often gets separated from our physical and emotional health, which can be confusing as it’s all part of the same network,” she says.
Dr Brewer also believes making time for exercise is essential for positive mental health. “Regular brisk, non-competitive exercise burns off the negative effects of stress hormones and helps reset the ‘fight or flight’ stress response back to the normal ‘rest and digest’ mode.” A healthy diet can also help contribute to better mental health. Dr Brewer explains that not eating for more than four hours can lead to drops in glucose levels. This provokes a stress response and can make you jittery and irritable. Other suggestions for alleviating stress in day-to-day life include listening to soothing music, taking omega-3 fish oil (or vegan algae alternative) supplements.
There are also things outside of yourself that are proven to help alleviate stress. For example, being kind to others can see improvements in mental health. Dr Brewer explains the benefits that can come from complimenting others around you. “If you make others feel good about themselves, the positive effects will wear off on you, too.” However, this shouldn’t come at the expense of your own energy and self-care.
Spotting the warning signs
While everyone is different and it is always important to seek medical advice, it’s helpful to know how others have been able to recover from periods of burnout or have learned methods to stop it in its tracks.
For Bates, who mentors other female founders, it’s about learning to realise your limits. “Learn how your body personally responds to stress and keep an eye out for the signs,” she says. While insomnia, sadness and fatigue are common, for Bates, the first sign that she needs to take time away from work is forgetfulness. It may sound random, but there is a very scientific explanation behind it. When stressed, the adrenal cortex releases a hormone called cortisol putting the body into fight or flight mode and shutting down non-essential parts of the brain. In this case, this affects Bates’ memory. “When you get these warning signs, slow down, don’t ignore them. Take a day - or longer - off if you need it.
“Learn how your body personally responds to stress... When you get these warning signs, don’t ignore them. Take a day - or longer - off if you need it.”
Worryingly, explains Hartley, these hormones released into our bloodstreams during periods of stress are highly addictive. “The more stressed we become, the more of these hormones our body demands and the more stressed we become.” Knowing how to break this cycle can therefore become incredibly tricky.
Park believes that organisation is one way to help break this cycle and regain control over our day-to-day stresses. As manager for the CEO of a multi-million pound business, Park has had to adapt in order not to let her workload overwhelm her. Time-blocking has therefore become an integral part of her day. “My important, heavier-lift tasks come first and my quick, low lift tasks come at the end of the day when my brain is less efficient,” she explains. She even goes so far as to time-block her personal life. “Organising your day in this way means you take the reins... and can block in a night by yourself, with your favourite book, scented candle and a long bath when you need.”
Moving forward
As we all continue to work from home, lockdowns and restrictions continue to be put in place and responsibilities continue increasing, mental health often takes a backseat. It’s therefore important that we are able to carve out time to reflect and heal for ourselves. “You have to be precious with your time, guard it and don’t give it all away,” says Bates. We need to re-learn that it’s ok to not agree to everything and taking time off is an essential – not a luxury. Self-employed, she strongly believes that following strict working hours helps her avoid becoming overwhelmed. “We do not need to be slaves to our work; work is just a part of us, one segment,” she says.
“We need to re-learn that it’s ok to not agree to everything and that taking time off is an essential - not a luxury”
It’s also about learning to re-train your mind to look at things from a different perspective. For example: “Rather than being stuck at home, consider yourself as being safe at home,” Dr Brewer explains. In this way, the changes we are currently seeing in our daily lives won’t seem quite so restrictive. Similarly, the medical professional suggests finding a positive phrase to repeat to yourself when things begin to feel overwhelming. “I am feeling positive pressure, not negative stress,” is one she suggests repeating to yourself in these circumstances.
Increased pressures, a global pandemic and the mindset that anyone can achieve anything if they only worked hard enough is leading to a society where burnout culture is the norm. As individuals, we need to retrain ourselves to understand that this isn’t the case and that taking time off isn’t selfish or lazy, but actually essential for success. While employers and governments have been slow to realise the urgency with which they need to address these issues, we, with the help of our support networks, must find healthy ways to manage our own stresses. By speaking out when we begin to feel overwhelmed, as well as letting friends and colleagues know that it is ok to take time away from their work, we can all help to remove the stigma around – and work on eradicating - burnout culture.
Editorial by Jessica Carroll
Header image via owe-photo.com
Aimee Hartley, founder of The Breathing Room and author of Breathe Well on the transformative nature of breathwork and how it can reduce stress.
Aimee Hartley is a Hatha Yoga teacher and breathwork coach. She founded The Breathing Room after realising the transformative effects of conscious breathwork on mental health. “Little and often breathwork throughout the day really helps me feel grounded and brings my mind back into the present moment,” she says. We asked Aimee why breathwork is beneficial.
“When we breathe with a full diaphragmatic breath we stimulate the rest and digest (or parasympathetic) nervous system and on a physiological level, this reduces stress and anxiety. By lengthening and slowing down the breath we help activate the vagus nerve which reaches all of our cells and can help them function to their optimum, creating a happier, calmer physical body.
We can also help bring our mind into the present moment by building up awareness of our breathing. The breath can never exist in the woes of the past or leap into the future, like the active and worrying mind. If we track our breathing and enhance our awareness, we bring our mind into the present moment with ease.”
You can find out more about The Breathing Room and Aimee’s techniques online, here
Dr Sarah Brewer is a GP and medical director at Healthspan. Her book Cut Your Stress can be bought here
Verity Park is entrepreneur Grace Beverley’s manager and, as such, was a founding member of sustainable sportswear label TALA. Check out the brand’s offerings here
Sapphire Bates is founder of The Coven, an online community for female founders. You can join the waitlist here
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15.10.2020
