MASTERING WORKPLACE STRESS & SIDESTEPPING BURNOUT

For professionals in South African workplaces today, stress and burnout aren’t just mere buzzwords; they are an omnipresent shadow. With relentless deadlines, mounting workloads, office politics, and desperate attempts to maintain work-life balance, today’s workforce is flirting dangerously with burnout. Yet, while stress seems like an inescapable reality, surrender is not the solution.

“Many people flirt with the idea of throwing caution to the wind and just giving up – let the chips fall where they may, so to speak,” says labour expert Dr Linda Meyer, MD at The Independent Institute of Education’s Rosebank College.

“However, in South Africa, that is not a viable option for the majority of people, given our high unemployment rate, competitive jobs marketplace and the rising cost of living. So instead of stepping out and away from the source of the distress, most people muddle through daily, hoping for some relief or resolution in future.”

But instead of waiting for things to change for the better in some distant future, it’s possible to make a few changes that can ease the daily emotional load of work and embark on a path that will lead to greater job satisfaction and personal fulfilment, she says.

UNDERSTANDING WORKPLACE STRESS

Workplace stress is more than just fleeting moments of anxiety. It's a continuous strain that can debilitate our productivity, creativity, and well-being, says Dr Meyer. She says that signs to look out for include:

• Overloaded work plates without a clear roadmap,
• The dissonance of expectations versus reality,
• The isolation of remote work or the cacophony of crowded workspaces and
• The looming spectre of job instability in a fluctuating economy.
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“At its core, the primary root of workplace stress is the perceived lack of control coupled with mounting and seemingly insurmountable responsibilities,” Dr Meyer says.

“Left unchecked, stress evolves into burnout. That’s when exhaustion replaces enthusiasm, cynicism overshadows commitment, and efficacy dwindles to incapacity. This isn’t just about a bad day at the office - burnout is the culmination of prolonged stress, leading to mental and physical health ramifications.

“Burnout is a state of chronic physical and emotional exhaustion, often accompanied by cynicism and feelings of detachment or ineffectiveness. It results from prolonged, continuous stress without adequate coping mechanisms or breaks.”

MANIFESTATIONS OF BURNOUT

Dr Meyer says the following signs are indicative of burnout:

·      Physical exhaustion and frequent illnesses due to a weakened immune system; difficulty concentrating, forgetfulness, or a decreased ability to problem-solve and make decisions,

·      Feelings of detachment, depression, anxiety and a reduced sense of accomplishment,

·      Feeling trapped and defeated, coupled with a loss of motivation,

·      Feeling more negative or cynical towards colleagues, clients, or the job and

·      Reduced work performance.

In addition to signs at work, there will also be signs at home, including sleep disruption, physical symptoms such as chest pains, heart palpitations, gastrointestinal problems, decreased life satisfaction, lack of self-care, pessimism and difficulty connecting with loved ones.

“If you suspect you are suffering from burnout, it will be helpful to seek professional support and also to speak to your manager to see how the problem might be addressed. However, there are a few steps that you can take to start turning the ship around immediately,” Dr Meyer says.

“It is important to start cultivating mindfulness by embracing practices like meditation and deep breathing to enable you to ground yourself in the present, creating an oasis of calm amidst the storm.”

Then, take the following approach:

Get organised: A cluttered desk or an overflowing inbox can amplify stress. Organise tasks, set achievable goals, and celebrate small victories.

Set boundaries: In an age of digital tethering, learn the art of disconnecting. Preserve personal time, avoiding the email rabbit hole post-work hours.

Nurture connections: Seek mentors, join peer groups, and foster relationships beyond work talk.

Embrace continuous learning: Equip yourself with skills that boost confidence. Attend workshops, seek feedback, and view challenges as opportunities to grow.

Get moving: The mind-body connection is paramount. Regular exercise, a balanced diet, and sufficient rest are the trinity to combat stress.

“Navigating the tempestuous seas of workplace stress is an essential skill to develop to avoid the burnout that has a devastating effect beyond the workplace. It's about shifting our narrative from mere survival to empowered thriving. By recognising the signs and implementing mechanisms to address them pre-emptively, we can turn the tables on stress, ensuring it doesn’t have the final say in our personal and professional life trajectories.”