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Signs of Burnout

Updated: Dec 12, 2024

Understanding Burnout and Implementing Management Strategies


Pull up a chair, this one is serious.

I have experienced significant burnout at least twice, and I currently feel the monster rising again. I know I am not alone. I have written this article not as a trained professional, but rather as someone who has lived experience and a constant need to improve myself. My hope is that this article will help one other person. You are not alone.


What is burnout?

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It often results from feeling overwhelmed and unable to meet constant demands. Recognising the signs and symptoms of burnout is crucial for early intervention and effective management.


Signs and Symptoms of Burnout

Burnout manifests in various ways, including but not limited to:

  • Physical Symptoms: Chronic fatigue, sleep disturbances, headaches, and gastrointestinal issues.

  • Emotional Symptoms: Feelings of helplessness, cynicism, decreased satisfaction, and a sense of failure or self-doubt.

  • Behavioural Symptoms: Reduced performance, withdrawal from responsibilities, procrastination, and increased use of substances to cope.

Not all symptoms need to be experienced, however, they can significantly impact daily functioning and overall well-being.



Burnout in Australia: Statistics and Impact

Recent studies highlight the prevalence of burnout in Australia:



61% of Australian workers reported experiencing burnout, surpassing the global average of 48%. [1]


Burnout and stress-related absenteeism cost the Australian economy an estimated $14 billion annually.[1]

These statistics underscore the urgent need for effective burnout prevention and management strategies.


The bigger issue, for those that are suffering burnout, they often don't recognise it. As part of my Mental Health First-Aid training, the biggest take home lesson was recognising when people are not themselves and saying something.


The second biggest take home lesson, is to listen when someone who cares about you, is concerned for you. Are you listening when others are concerned?




Self-Management Strategies for Burnout

Implementing self-care practices can help prevent and manage burnout:

  1. Recognise and Respond to Stress: Identify early signs of stress and take proactive steps to address them.

  2. Set Boundaries: Establish clear limits to prevent overcommitment and maintain a healthy work-life balance. It's ok to have closed door meetings with yourself to have blocks of uninterrupted time at work.

  3. Prioritise Self-Care: Engage in activities that promote physical and mental health, such as regular exercise, balanced nutrition, and adequate sleep. Remember - self care isn't selfish.

  4. Practice Mindfulness and Relaxation: Techniques like meditation, yoga, and deep-breathing exercises can reduce stress and enhance well-being.

  5. Seek Social Support: Connect with friends, family, or support groups to share experiences and gain perspective. But it's also important to not talk only about the stress, as that can fuel the burnout stress, instead focus on other enjoyable activities and common interests.

  6. Engage in Meaningful Activities: Pursue hobbies or interests that provide a sense of purpose and fulfilment.

Regularly practicing these strategies can help build resilience against burnout.[1]


When I feel stressors increasing, I need to look for things that are a positive influence on me. I turn to nature and specifically, Gardening. I know I am not the only one. It is a fast growing activity, and I personally believe its because of the way a garden makes people feel.


A sweet pea flower in the sunset
Noticing the finer details of a Sweet Pea at Sunset

The Profound Impact of Nature on Mental Health

Engaging with natural environments has been extensively studied, revealing significant benefits for mental health. Spending time in nature can alleviate stress, reduce anxiety, and enhance overall well-being.


Scientific Insights into Nature's Mental Health Benefits

Research indicates that exposure to natural settings leads to improved attention, lower stress levels, better mood, and a reduced risk of psychiatric disorders.

An article by the American Psychological Association (2020) [2] highlights:

  1. Improved mood, mental health, emotional well-being, and cognition with time spent in nature.

  2. Feeling connected to nature has benefits well-being no matter the time spent.

  3. Green and blue spaces have positive impacts, however, the more biodiverse the better, however even simple outdoor spaces have an impact.


Practical Strategies to Enhance Mental Health Through Nature

To harness the mental health benefits of nature, consider the following strategies:

  1. Regular Outdoor Activities: Engage in activities such as walking, jogging, or cycling in natural settings to boost mood and reduce stress.

  2. Mindful Nature Engagement: Practice mindfulness by fully immersing yourself in the sensory experiences of nature, such as listening to birdsong or feeling the texture of tree bark.

  3. Gardening: Cultivate a garden to foster a sense of purpose and unintentional mindfulness.

  4. Social Interaction in Natural Settings: Participate in group activities like community gardening or nature walks to enhance social connections and support mental health.


Personal Experience: Gardening as a Therapeutic Practice

Personally, gardening has been a transformative practice for managing stress and enhancing mental well-being. Incorporating activities that promote relaxation and mindfulness can be beneficial. Tasks like pulling weeds, checking on seedlings, watering plants and observing insects and listening to birdsong are all tasks that distract me from stressors and quieten my racing mind.


Tending to plants provides a sense of purpose and a connection to nature. The act of nurturing plants encourages a focus on the present moment, aiding in stress reduction and emotional well-being.


Conclusion

Burnout is a significant concern affecting many Australians. Recognising its signs and implementing self-management strategies are essential steps toward prevention and recovery. Engaging in activities like gardening can offer personal relief and contribute to overall mental health. Prioritising self-care and seeking support are vital components in combating burnout and maintaining a balanced, healthy life.


And while I am Nursing the Garden, more importantly the Garden is Nursing me.


Sarah



Resources:

Here is a fantastic article from Darling Downs Health in Queensland, and from the Black Dog Institute

[2]American Psychological Association. (2020, April 1). Nurtured by nature. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature


In Australia, if you or anyone you know needs help:

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