Turning Burnout into Thriving
In the fast-paced and demanding work environment “burnout” becomes a common experienced for Filipino workers. According to Aziz and Ong (2024) Philippines has the highest rate of burnout based on the online public health assessment in 4,338 fulltime employees in Southeast Asia conducted last October 2022. Work related factors, such as working more than 50 hours a week and being very dissatisfied with the job increases the odds of burnout. In addition, 70% of Filipino Gen Zs and 63% Millennials are experiencing burnout because of the “demands of their workload.” The 68% Filipino Gen Zs and 48% Millennials “claim they are stressed most of the time”, these constant pressure to perform can take a toll on even the most dedicated and resilient employees. But what if I told you we could shift the narrative? What if instead of succumbing to burnout, we could transform it into an opportunity for growth and thriving?
Understanding the Toll of Job Burnout
Burnout is an emotional, physical and mental
exhaustion caused by excessive and prolonged stress (Adboli et al., 2019). It
is a syndrome resulting from chronic workplace stress that has not been
successfully managed (World Health Organization, 2019). The symptoms can be
insidious, creeping up on us until we find ourselves emotionally exhausted,
depersonalized, and decreased motivation and performance.
The Filipino spirit is known for hardworking “kayod
kalabaw” and overly-forbearing “matiisin.” However, this admirable
work ethic can sometimes lead to neglecting our own well-being. We push
ourselves to the limit, ignoring the warning signs until burnout strikes.
As burnout strikes, watch out for the following symptoms (physical, emotional and behavior) as this speak as signals of distress on your overall wellbeing. Physical symptoms such as constant and overwhelming fatigue, headaches and body pains, insomnia, and getting sick most of the time (Koutsimani et al., 2019). Emotional symptoms such as self-doubt, feeling defeated or trapped, increased negativity, and isolation from others (Koutsimani et al., 2019; West et al., 2020). Lastly, behavioral symptoms such as procrastination and avoidance of responsibilities, absenteeism, unhealthy coping mechanism, difficulty concentration, and reduce job performance (Busis et., 2017; Riese, 2024).
Turning the tide: From Burnout to Breakthrough
The good news is that burnout doesn’t have to be the
end of the story. It can be a catalyst for positive change, a reminder to
re-evaluate our priorities and make meaningful adjustments to our lives. How do
we turn burnout to thriving?
- Recognize and acknowledge burnout.
The first step is acknowledging that you’re experiencing burnout. Don’t ignore
it as ‘just tired’ or try to downplay it. Instead recognize the signals of
burnout in your body.
- Prioritize self-care. Make time
for activities that recharge you, whether spending time with loved ones,
pursuing hobbies, or simply unwinding in nature. Besides, disconnecting from
work for a while is essential to boost our general wellbeing Asplund et al.,
2023).
- Set boundaries. Learn to
say “no” to additional commitments when you’re feeling overwhelmed.
- Practice time management. Examine
your work assignment or task from important to unimportant tasks. Learn to
utilize time on specific task that gives impact or contribution to the overall
goal of your department.
- Seek support. Reach out
to trusted friends, family members or mental health professionals. Sharing your
struggles and seeking guidance can provide invaluable support and perspective.
Building and maintaining support network can buffer against the effects of
stress (Galanis et al., 2021).
- Food and sleep matters. Be
mindful of the food you eat as it should support your body during stress and
burnout. A balance diet such as greenie vegetables, legumes, and fruits may
improve immune system. In addition, enough sleeps replenish the body to support
waking function and enhancing overall wellbeing Asplund et al., 2023).
- Find meaning and purpose.
Reconnect with the reasons why you chose your profession. What are your goals
and values? How can you align your work with your passions and purpose?
However, if you are unsure of your purpose – keep searching.
- Disconnect from social media.
The noise you heard from social media from political issues (international and
local) to relative who hates you (personal) this may add to your exhaustion.
Disconnection from social media can give you peace.
- Physical exercise or activities matters. Physical
exercise negates emotional and mental exhaustion associated with burnout. It
reduces cortisol level (stress hormone) and improve emotion. It can also
regulate sleep patterns and boost cardiovascular health and muscle strength. Physical
exercise should not be expensive (going to gym, maintain membership and gym
instructor). You can do walking, running, and playing sports you find
interesting (badminton, basketball, and etc).
- Practice breathing exercise and mindfulness. Practice breathing exercise, mindfulness such as yoga and meditation this shown to reduce stress and improve emotional regulation and alleviating symptoms of burnout (Asplund et al., 2023).
Building
a culture of well-being
Addressing
burnout is not just an individual responsibility. Organizations also play a
critical role in creating a culture that fosters wellbeing and prevent burnout.
This includes promoting work-life balance, flexible work arrangement, providing
opportunities for growth and development, and creating a supportive and
inclusive environment.
Thriving beyond burnout
Burnout can be a challenging experience, but it doesn’t have to define you. By recognizing the signs, taking proactive steps, and seeking support, you can transform burnout into an opportunity for growth, resilience, and thriving. Remember its never too late to reclaim your energy, passion, and joy, both in your work and in your life.
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References
Abdul Aziz AF and Ong T (2024) Prevalence and associated factors of burnout among working adults in Southeast Asia: results from a public health assessment. Front. Public Health 12:1326227. doi: 10.3389/fpubh.2024.1326227
Asplund, R., Asplund, S., Buxhoeveden, H., Delby, H., Eriksson, K., Gerhardsson, M., & Andersson, G. (2023). Work-focused versus generic internet-based interventions for employees with stress-related disorders: randomized controlled trial. Journal of Medical Internet Research, 25, e34446. https://doi.org/10.2196/34446
Busis, N., Shanafelt, T., Keran, C., Levin, K., Schwarz, H., Molano, J., … & Cascino, T. (2017). Burnout, career satisfaction, and well-being among us neurologists in 2016. Neurology, 88(8), 797-808. https://doi.org/10.1212/wnl.0000000000003640
Galanis, P., Vraka, I., Fragkou, D., Bilali, A., & Καϊτελίδου, Δ. (2021). Nurses' burnout and associated risk factors during the covid‐19 pandemic: a systematic review and meta‐analysis. Journal of Advanced Nursing, 77(8), 3286-3302. https://doi.org/10.1111/jan.14839
https://www.deloitte.com/global/en/issues/work/content/genz-millennialsurvey.html
Koutsimani, P., Montgomery, A., & Γεωργαντά, Κ. (2019). The relationship between burnout, depression, and anxiety: a systematic review and meta-analysis. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.00284
West, C., Dyrbye, L., Sinsky, C., Trockel, M., Tutty, M., Nedelec, L., & Shanafelt, T. (2020). Resilience and burnout among physicians and the general us working population. Jama Network Open, 3(7), e209385. https://doi.org/10.1001/jamanetworkopen.2020.9385