Singapore, a vibrant city known for its fast-paced lifestyle, can often leave people feeling overwhelmed and exhausted. With demanding jobs, intense academic pressures, and the constant hustle and bustle, it’s no surprise that burnout is becoming an increasing concern for many Singaporeans.
But, what exactly is burnout? It’s more than just feeling tired; it’s a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. If you’re constantly feeling drained, irritable, and struggling to concentrate, you could be experiencing the early signs of burnout.
Let’s take a closer look at the common signs of burnout that Singaporeans should be aware of.
What Is Burnout
The concept of burnout dates back to the 1970s, when American psychologist Herbert Freudenberger introduced the term to describe the impact of intense stress on professionals in helping roles, such as healthcare workers.
Burnout isn’t simply work stress, it goes deeper, often leading to a decline in the quality of one’s work and a negative self-perception. The constant stress associated with burnout has also been linked to serious mental health risks. For instance, a recent study on overworked resident doctors found that burnout increases the likelihood of depression, substance abuse, and even suicidal tendencies.
The World Psychiatric Association defines burnout as ‘…a psychological syndrome emerging as a prolonged response to chronic interpersonal stressors on the job’. The three key dimensions of this response are physical exhaustion, emotional detachment, and a sense of inefficacy. This definition emphasises that burnout is not just an individual issue, but, a social one and deeply tied to how people perceive themselves and their relationships with others.
What Does Burnout Feel Like
Burnout doesn’t look the same for everyone, but there are some common signs to watch out for. Here are a few key indicators:
1. Constant exhaustion
Even the simplest tasks can feel overwhelming, as though no amount of rest can leave you feeling refreshed or energised.
2. Cynicism
You might notice a more negative outlook on life, struggling with self-doubt, avoiding new challenges, or being overly critical of yourself and others. This mindset can push people away and make you feel isolated.
3. Feeling helpless and stuck
Burnout can create a sense of being trapped, like trying to climb out of a deep well with no end in sight. The stress feels unrelenting and hopeless.
4. Detachment and loneliness
Many people experiencing burnout withdraw from others, fearing they’ll be a burden. This isolation often leads to feelings of sadness and disconnection.
5. Lack of motivation and dissatisfaction
When burnout is at its peak, you might feel like you’ve completely run out of energy. Everyday activities seem daunting, and life feels persistently unfulfilling.
6. Irritability and negativity
Burnout can make the world seem harsher than it is. This negative outlook may lead to frustration, anger, or frequent outbursts, making it even harder to connect with others.
Individuals with perfectionist tendencies, a pessimistic outlook, or a Type A personality – those who often strive for control – are more susceptible to burnout. If any of these sound familiar, it might be time to step back and prioritize your well-being.
Burnout Symptoms
Burnout can take a toll on nearly every aspect of your life, from your physical health to your mental well-being and even your personal relationships. Physically, it often manifests as constant exhaustion, recurring headaches or stomach issues, disrupted sleep patterns, muscle tension, high blood pressure, frequent illnesses, or noticeable weight changes.
Mentally, it can leave you feeling fatigued, unable to focus, and drained of creativity. It’s also common to experience negative emotions such as irritability, frustration, cynicism, or even a sense of purposelessness, making it harder to maintain a positive outlook on work or life.
These combined effects can make maintaining a positive perspective on both work and life an ongoing struggle. Recognising these symptoms early is essential to addressing burnout and preventing further harm.
4 Steps to Beating Burnout
Here’s a practical guide to help you regain your energy and motivation:
1. Prioritise Self-care
To recharge both physically and emotionally, focus on sleep, nutrition, exercise, socialising, and activities like meditation, journaling, and spending time in nature. If you’re struggling to fit these into your schedule, track how you spend your time for a week.
Record what you’re doing, who you’re with, how you feel (on a 1-10 scale), and how valuable each activity is. This can help you identify areas where you can cut out negativity, increase energy-boosting activities, and create space for rest.
2. Shift Your Perspective
While rest can help, it doesn’t always address the underlying causes of burnout. At work, you may still face the same overwhelming workload or conflicts. Examine your mindset—what’s truly unchangeable, and what can be altered?
For example, can you delegate tasks to focus on more important ones? Are there ways to gain more control over your job? Shifting your perspective can help buffer the negative effects of fixed issues.
3. Reduce Exposure to Stress
The initial step in reducing exposure to stress is identifying the specific triggers that contribute to your burnout. These could be overwhelming tasks, unrealistic deadlines, or challenging relationships. Once you’ve pinpointed them, it’s crucial to set clear boundaries.
While setting these boundaries might be met with some resistance, especially in high-pressure environments, it’s important to stand firm. Reducing exposure to stressors will help protect your mental and physical well-being, ensuring you can maintain your productivity in the long run without compromising your health. By taking these steps, you’re not only safeguarding yourself from burnout but also creating a more sustainable work-life balance.
4. Ask for Help
One of the best ways to counter burnout, especially from feelings of cynicism and inefficacy, is through meaningful connections and continuous growth. Seek out counsellors and mentors, and consider volunteering to advise others. These interactions can help break the negative cycle.
A great way to start is by joining the free Community of Practice (CoP), where you can connect with like-minded individuals. As a member, you’ll have the chance to share experiences, seek advice, and collaborate on strategies to promote mental well-being in the workplace. You’ll also gain valuable skills for peer support and leadership, helping to create a more supportive work environment.
