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New statistics by Telus Health reveal that 47% of workers in Singapore feel mentally or physically exhausted by their job. This worryingly high figure points to many of us suffering from symptoms of burnout which can often be tricky to pinpoint, meaning that we don’t know when to seek proper help. Read on to discover what signs to look out for, and what you can do to prevent the situation from worsening.
Could this be you?
- Are you physically and emotionally exhausted?
- Have you been withdrawing from seeing friends and family?
- Does nothing makes you happy … have you lost your joie de vivre?
- Have you stopped caring about eating, exercising and sleeping well?
- Are you stuck in a cycle of procrastination and disappointment?
- When does burnout happen?
It occurs when our bodies and minds have been subjected to chronic stress that hasn’t been addressed or managed.
What are early signs of burnout?
It’s important to spot warning signs which can creep up on you, causing you to lose sight of the person you once were. Try to recognise the below and seek external support if necessary.
Physical exhaustion
Feeling TATT (Tired All The Time)? Those suffering tend to wake up tired and go to bed tired. A telling indicator is a lack of energy overall.
Emotional exhaustion
Do you feel irritable, easily bothered and have a cynical outlook on things which you didn’t before?
Withdrawal and isolation
Are you withdrawing from people you used to spend time with because you don’t have the energy and don’t derive pleasure from the interactions like you used to?
Healthful habits stop
Often self-care is no longer important. Eating healthily, exercising and good sleep are low on your priority list.
Procrastination
Do you know what you should be doing, but can’t seem to make things happen? Distraction (typically mindless distraction such as scrolling) is the go-to, with feelings of disappointment following.
Problem solving
Multi-tasking and problem solving become challenging at home and at work.
How to deal with burnout?
Here are a few tips to get you started.
- Talk to someone.
- Go light on your schedule. Be selective.
- Prioritise self care – reading, meditation, walking, a good meal.
- Find a hobby you enjoy and make it a part of your life, even just once a week.
- Learn to recognise negative thinking patterns and challenge them.
- Reflect on triggers at work, and think about the why. “Why do I experience dread every time I receive an email?”
- Be boundaried. Finish work on time, and create a ritual to mark the occasion to help transition into time for relaxation.
- Take a holiday to rest, relax and reflect. You can refocus your energies, making you more productive and better equipped for your return.
- You don’t have to be at breaking point to need help. Prevention is key.
If you think you might be burnt out, or on your way, check in with your GP. Often people with burnout experience physical symptoms and syndromes for which they may need a holistic look at their health, as well as the right support to get back on track. For a deeper insight into burnout, the book Slow Productivity: The Lost Art of Accomplishment without Burnout by Cal Newport (amazon.com) might help.
Dr Nithya is a British trained GP based at Osler Health Raffles Hotel Arcade clinic. She has a special interest in mental wellness. For appointments visit osler-health.com
Osler Health International
328 North Bridge Road
#02-27 & #02-34 Raffles Hotel Arcade, Singapore 188719
Tel: 6332 2727
Whats App: 9670 7027
raffles@osler-health.com
