Workplace burnout is a global issue with varying prevalence across regions. In Africa, many individuals experience workplace burnout due to high job demands, limited resources, and socio-economic challenges. While specific statistics can vary, research generally indicates significant levels of burnout among African workers, characterized by chronic stress and fatigue. (World Health Organization, 2019).

In Nigeria, the situation is similarly concerning. A survey carried out by WellNewMe revealed that 64% of employees have an increased risk of burnout, with women having a slightly higher risk than men (WellNewMe, 2020). These figures highlight the urgent need for effective strategies to manage and prevent burnout in the workplace. In this article, I will share key strategies for recognising, managing and preventing burnout.

As a Program Management specialist, I have encountered burnout twice in my career. Initially, I welcomed additional roles and professional challenges, which accelerated my growth. However, over time, the accumulating workload led to extended work hours and weekends, significantly affecting my personal life and ultimately prompting my resignation. After a three-month break, I took up a new role but was confronted with similar challenges of overwhelming workload. This led to self-reflection and research to combat these burnouts. Here are ten steps from my experience and research that I believe can help you address work burnout:

1. Recognise the signs: The first and most important step in my fight against burnout was to recognise its symptoms. Burnout is not just feeling tired or stressed sporadically; it is chronic physical and emotional exhaustion, often accompanied by detachment from work and diminished personal accomplishment. I became vigilant about monitoring my mental and physical wellbeing, keeping an eye out for the telltale signs.

2. Set boundaries: I soon realised that the main factor contributing to my burnout was my inability to set clear boundaries between my work and personal life. To rectify this, I set my working hours, even though my current role offers flexibility. I consciously resisted the urge to check emails or take work-related calls outside of these designated times, except in urgent or tight deadline situations. This demarcation was crucial to protecting my mental health and well-being.

3. Prioritize self-care: Recognizing that self-care is an absolute necessity, rather than a luxury, I began allocating time for activities that rejuvenated my mind and body. Whether it was through reading, exercise, movies, meditation, or quality time with loved ones, I prioritized self-compassion and reminded myself that I deserved regular breaks and moments of relaxation.

4. Learn to say no: Overcommitting had been a significant factor in my previous burnout experiences. To mitigate this, I consciously acknowledged my limitations and overcame my reluctance to decline additional tasks that exceeded my capacity. Saying no, I came to understand, was not indicative of weakness but a testament to self-awareness and self-preservation.

5. Seek support: Realizing that I should not bear the burden of burnout alone, I proactively shared tasks with colleagues who had the bandwidth and engage friends, and family to share my feelings and struggles. This open dialogue provided me with valuable insights and emotional relief, emphasizing that seeking help is a manifestation of strength, not weakness.

6. Find purpose in your work: To fortify my resilience against burnout, I sought meaning and purpose in my job. I reflected upon the broader impact of my work and honed in on the aspects that resonated with my values. By connecting my daily tasks to a larger purpose, I equipped myself to even the most challenging of professional storms.

7. Take regular breaks: I introduced short breaks into my workday, recognizing their transformative effect on productivity and mental well-being. Whether through a brief walk or a simple act like preparing tea or coffee in the kitchen, these intermissions proved instrumental in preventing burnout from gaining ground.

8. Develop time management skills: Efficient time management became a cornerstone of my burnout prevention strategy. I adopted a systematic approach to task prioritization, created meticulous to-do lists, and broke complex projects into manageable segments. Using techniques such as the Pomodoro Method, where I break an interval, has improved my focus and overall efficiency.

9. Adopt a growth mindset: A growth mindset became my shield against adversity. I turned challenges into opportunities for personal and professional growth and rejected the notion that setbacks were insurmountable obstacles. This mindset shift empowered me to adapt and overcome.

10. Know when to take a break: By recognising the signs of burnout, I decided to take preventative breaks when necessary. Whether that meant going on holiday, taking a sabbatical or even changing jobs to protect my wellbeing. I put my wellbeing at the forefront of my decision-making process.

In conclusion, burnout is a daunting challenge, but with self-awareness, self-care and a proactive approach, it can be managed. Picture a life where work excites you without overwhelming you. Recognise the signs, set boundaries, prioritise self-care and seek support when needed. Remember, your well-being is invaluable and a balanced, fulfilling career is within your reach.

Written by: Winnie David (M.Sc.), Program Management Specialist.

References:

• World Health Organization. (2019). Mental health in the workplace. Retrieved from: https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
• WellNewMe. (2020). Two-thirds of Nigerian Employees at Risk for Burnout. Retrieved from: https://blog.wellnewme.com/post/2020/08/23/two-thirds-of-nigerian-employees-at-risk-for-burnout