How to prevent burnout

First, a definition. What is burnout and what causes it?

The World Health Organisation defines burnout as follows:

Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

• feelings of energy depletion or exhaustion;
• increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
• reduced professional efficacy.

Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.

Burnout can occur as a result of several factors including excessive workload, a lack of control or autonomy in the workplace, a lack of social support, an unclear job focus or unrealistic expectations, and a lack of recognition or rewards for one's efforts. People who experience burnout often feel overwhelmed, have trouble sleeping, and experience physical and emotional exhaustion.

Wait, that sounds a lot like depression though? Are burnout and depression the same thing?

No, they are not. While they share some similarities, such as feelings of exhaustion, decreased motivation, and changes in mood and sleep, they are distinct conditions with different causes and treatments.

As stated by the WHO, Burnout is specifically linked to work-related stress and is characterised by feelings of emotional exhaustion, cynicism, and a decreased sense of personal accomplishment.

Depression, on the other hand, is a mental health disorder that affects a person's thoughts, feelings, behavior, and overall functioning. It is characterized by persistent feelings of sadness, hopelessness, and a loss of interest in activities. Depression can be caused by a variety of factors, including biological, environmental, and psychological factors, and may not necessarily be related to work.

It is possible for an individual to experience both burnout and depression, but it is important to seek proper medical evaluation and treatment for each condition.

So what can we do to prevent burnout?

As I hope is clear, if you are suffering from either burnout or depression, you need to get professional help asap.

Positive psychology defines five factors that are important to maintain well-being in our lives - positive emotions, engagement, strong relationships, meaning, and achievement.

Many of the recommendations about preventing burnout align with those factors, so let's have a look at some good examples

1. Prioritise self-care: Make time for activities that bring you positive emotions such as joy and relaxation, such as exercise, hobbies, and spending time with loved ones. 

2. Manage stress through engagement: Find healthy ways to cope with stress, such as drawing, creating art, meditation, deep breathing, or counselling. Make sure you have uninterrupted time for deep work.

3. Seek support in your relationships: Build a strong support system with coworkers, friends, and family members, and make time for rest, leisure, and personal relationships outside of work.

4. Address workplace stressors: If possible, address any sources of stress in the workplace, such as excessive workload, lack of autonomy, unclear job expectations. See if you can spend more time on the type of work that aligns with your values and brings you a sense of meaning, and set your self achievable goals.

Of course, our subject here at The Stress Less Pencil is how we can strengthen our mental health through art. So ini addition to the above, what role can art play to help us improve our well-being and prevent burnout?

Art can provide a fantastic creative outlet for stress and emotions. Participating in creative activities, such as painting, drawing, music, or writing, can be a form of self-expression and can help individuals to process and manage stress, and bring those positive emotions into your life.

It can also be a source of engagement, relaxation and enjoyment, providing a much-needed break from the demands of daily life. Engaging in art can improve mood and increase feelings of happiness and well-being, which can be protective against burnout.

Additionally, art can provide a sense of accomplishment and boost self-esteem, which can be especially beneficial for individuals who are feeling overwhelmed or dispirited. Creating art can also be a way to connect with others, and build and strengthen your relationships.

If you want to find out more about how to use art to strengthen your well-being, have a look at our dedicated program which will show you all the necessary techniques.