5 ways to completely wind down after work
Expert tips to make winding down after work easy
Many of us are familiar with juggling tight deadlines, an overflowing inbox and an ever-increasing to-do list, but when high-octane work pace becomes unrelenting and breaks are few and far between, we’re at risk of burnout.
Burnout is a state of emotional or mental exhaustion, defined by the World Health Organization (WHO) as “chronic workplace stress that has not been successfully managed”.
WHO has added burnout to its International Classification of Diseases, helping allow healthcare providers to better address the symptoms. The trouble is, many people simply don’t realise when they’re at risk of work burnout.
According to Dr Tim Sharp – positive psychologist, founder of The Happiness Institute and Adjunct Professor of positive psychology at RMIT and UTS – burnout often stems from unrealistic demands (or too many of them) and feeling out of control.
“These are especially common in workplaces that are understaffed or have poor management practices,” he explains. “Further, the ‘always on’ culture in some organisations and the expectation of responses 24 hours a day, seven days a week, can be highly problematic.”
And, although we’re known as ‘the lucky country’, Aussies aren’t resistant to the effects of burnout. In fact, a survey revealed that 25% of Australian workers take time off each year due to stress.
Tim confirms that the majority of burnout symptoms are similar to those of depression:
Other, more subtle warning signs of burnout include:
When we feel stressed our body releases hormones such as adrenaline and cortisol, firing up the part of the brain called the amygdala, which triggers a fight or flight response. It’s an ancient warning system that’s designed to help us escape physical threats – such as predators – so as well as raising our heart rate (which redirects blood flow and energy to the limbs), our body also takes its attention away from other systems.
This includes the immune and digestive systems, which is why periods of stress can make you more vulnerable to illnesses such as the common cold and gastroenteritis.
Because of the toll prolonged stress can take on our bodies, it can often manifest in a low mood, decreased satisfaction with life and a tendency to be pessimistic.
Studies suggest that those on the road to burnout tend to be pessimistic, meaning they catastrophise and expect more bad things to happen than good.
When our bodily systems become deprioritised for too long, we can experience additional physical symptoms including headaches and heart rhythm disturbance. Listen to your body!
Feeling emotionally exhausted is a clear sign of impending burnout.
“If or when these feelings are becoming overwhelming, impacting significantly on your ability to function in the world, or if you’re having difficulty concentrating or making decisions and can’t see a way out, then it’s definitely time to take action and seek professional help,” advises Tim.
Chronic stress can significantly impact the way the brain functions, interfering with memory, creativity and problem solving.
If you find it’s taking you more time and energy to accomplish less than usual then it’s a sign you need to take a breath or a day off and change tack. “Try to clarify your priorities and focus on what needs to be done, which also involves determining what can’t be done or what you can leave,” advises Tim. “Make sure you prioritise sleep and rest. And focus on what you can control, trying to worry less.”
Stress can make you more vulnerable to illnesses such as the common cold or gastronenteritis
If you can get on top of stress, that can help prevent it leading to burnout.
“We can’t always manage life on our own. So it’s very important to be prepared, at times, to reach out and ask for help,” says Tim. “This might involve talking to a friend or colleague; or it might require talking to a professional like your GP or a psychologist.”
Burnout can become a serious mental health issue, so if you have an urgent need for help - contact one of the helplines below.
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.