“I’m just feeling numb, I can’t even respond to this email,” thinks Sekai[1], as she slowly leaves the Microsoft Teams meeting. She had presented a report which raised a lot of discussion. She opens her Outlook inbox to find mail from her supervisor with a new assignment required at close of business. That is in 45 minutes! Sekai (42) is a coordinator of one of the districts in a new HIV project. She has always been high-performing, task oriented and an effective leader. But recently she has noticed that she has been losing energy and motivation. She thinks maybe she is not getting enough sleep, but she can never seem to get renewed after a night’s sleep. She is also starting to feel that nothing she does makes any difference or is appreciated. Could Sekai be experiencing burnout? If so, what steps can she take to manage it and prevent it from happening again? Is a happy, productive work-life possible for the typical worker in the development industry? I can tell you now, that the answer is ABSOLUTELY!
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Have you reached the end of your rope? You might be experiencing burn out. |
It is not a surprise that working in
non-governmental organizations is ranked among the most stressful jobs
globally. The unique requirements of donors, the dynamic, fast-paced
environment and the high demands of meeting programmatic and administrative targets
are some of the reasons many workers in the development world may suffer from
chronic stress and even burnout. Workplace burnout has been known as a stress
syndrome and defined as the feeling of extreme physical and emotional
exhaustion. However, the World Health Organization recently updated its
definition. It now refers to burnout as “syndrome conceptualized as
resulting from chronic workplace stress that has not been successfully managed,”
in the organization’s International Classification of Diseases diagnostic
manual.
The
three questions which you can ask yourself to figure out whether you may be
burnt-out are:
- Do you have frequent feelings of energy depletion or
exhaustion?
- Are you experiencing increased mental distance from
one’s job or feelings negative towards one’s career?
- Have you noticed reduced professional productivity in
yourself or not meeting expectations like you used to?
Burnout can impact people’s mental health. The
definition of burnout helps us understand that chronic workplace stress is not
a cause of burnout...the cause is when it is not successfully managed. This
definition may help reduce the stigma surrounding burnout, bring about an
increased awareness and allow people to access better treatment. One of the
largest problems when it comes to burnout is that many people feel ashamed for
needing help, often because their work environments don’t support slowing down.
Frequently, people equate it to having a cold. They believe that one day of
rest should make everything better.
People with symptoms of burnout may fear that taking time away
from work or investing in self-care makes them “weak,” and that burnout is best
overcome by working harder. Neither of these is true. Left untreated, burnout
can cause employees to become depressed, anxious, and distracted, which can
impact not only their work relationships, but their personal interactions, too.
When stress reaches an all-time high, it’s harder to regulate emotions like
sadness, anger, and guilt, which may result in panic attacks, anger outbursts,
and substance use.
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How do you regain balance and feel positive and hopeful again? |
The good news is that we can learn how to regain our balance and feel positive and hopeful
again. The following tips for preventing or dealing with burnout can help you
cope with symptoms and regain your energy, focus, and sense of well-being.
Turn
to other people
– Social connection is medicine for stress and talking with a good listener is
one of the best ways to calm your nervous system and relieve stress. The person
you talk to doesn’t have to be able to “fix” your stressors; they just must be
a good listener, someone who’ll listen attentively without becoming distracted
or expressing judgment. It is common that some staff are relocated to new towns
for field work and so it is important that you can make new friends and
connections to provide social support. Be more sociable to coworkers and you
can even schedule social events after work. Connect with a cause or a community
group that is personally meaningful to you.
Reframe
the way you look at work
– Try to find some value in your work. Focus on the aspects of the job that you
do enjoy. Find balance in your life by focusing on parts of your life which
bring you joy. If burnout seems inevitable, try to take a complete break from
work. Book your annual leave days and use the time away to recharge your
batteries and pursue other methods of recovery.
Reevaluate
your priorities
- Burnout is an undeniable sign that something important in your life is not
working. Take time to think about your hopes, goals, and dreams. Are you
neglecting something that is truly important to you? This can be an opportunity
to rediscover what really makes you happy and to slow down and give yourself
time to rest, reflect, and heal. Set boundaries and learn to say ‘no’ to
optional requests on your time. Remember saying ‘no’ allows you to say ‘yes’ to
the commitments you want to make. Nourish your creative side, set aside
relaxation time, and get enough sleep.
Make
exercise and a healthy diet a priority - Even though it may be the last
thing you feel like doing when you’re burned out, exercise is a powerful
antidote to stress and burnout. It’s also something you can do right now to
boost your mood. Aim to exercise for 30 minutes or more per day or break that
up into short, 10-minute bursts of activity. Join a wellness group to get
encouragement from other colleagues. Minimize sugar, caffeine and refined carbs
which affect moods. Drink alcohol in moderation even when you feel it
alleviates stress. Too much can make the situation worse and increase anxiety.
The
power of giving
– Being helpful to others delivers immense pleasure and can help to
significantly reduce stress as well as broaden your social circle. While it’s
important not to take on too much when you’re facing overwhelming stress,
helping others doesn’t have to involve a lot of time or effort. Even small
things like a kind word or friendly smile can make you feel better and help
lower stress both for you and the other person.
Tips
for managers to prevent burnout in their staff:
•
Give
your staff some locus of control and decision-making rights. Feeling like you
have little or no control over your work is a cause of burnout
•
Be
sure to give recognition or reward for good work.
•
Be
very clear about job expectations from the beginning and ensure that job
expectations are realistic.
•
Keep
work interesting and challenging. Monotonous tasks are a danger to the growth
and motivation of the employee
•
Provide
relief after a chaotic or high-pressure season. No one can operate in that
environment for a long period without running out of fuel.
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