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?

1. 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.
   
   
2.  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).
   
   
3. Set boundaries. Learn to say “no” to additional commitments when you’re feeling overwhelmed.
   
   
4. 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.
   
   
5. 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).
   
   
6. 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).
   
   
7. 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.
   
   
8. 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.
   
   
9. 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).
   
   
10. 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