Accessible version of Prevent burnout

Overview

In this module, you’ll learn how to identify the earliest signs of burnout and strategies to help you prevent and manage burnout.  

To access the non-conforming version of this module, see Prevent burnout learning module.

Below is the transcript for the Prevent Burnout YouTube video.

Transcript

[Background music plays for the duration of the video.]

(Visual: Workplace Strategies for Mental Health, compliments of Canada Life logo fades in and then out.)

(Visual: The scene shifts to a factory setting where workers are quickly loading boxes to a conveyor belt.)

Burnout is a serious issue in today’s fast-paced world. Let’s explore six steps to help you prevent or manage burnout.

(Visual: An illustration of a person with a checkmark is animated onto the screen and the word “Notice” fades in and then out)

The first step is to notice the earliest signs of burnout.

(Visual: A video appears of two people working at a café and one by the cash register is visibly stressed.)

You may be struggling to focus, constantly tired or irritable.

If you feel this way for more than a couple of days, you may be at risk for burnout.

(Visual: A video appears of a man working and many coworkers are trying to get his attention, showing him what’s on their phone or tablet.)

It’s common to lose focus on what really matters if we’re struggling to finish one more task or get through the day.

Another important step is to take the time to clarify both your personal and your professional priorities.

(Visual: An illustration of a clip board is animated onto the screen and the word “Reprioritize” fades in and then out)

When you reprioritize, you can help prevent burnout by reducing time spent on things that are not as important.  

(Visual: An illustration of a lightbulb is animated onto the screen and the word “Learn” fades in and then out)

When your energy is low, choosing to learn something new can help raise your energy.

Look for opportunities to reignite your passion. This can be new skills or new challenges.

(Visual: An illustration of a person meditating is animated onto the screen and the word “Recharge” fades in and then out)

Recharge by taking regular breaks. Whether it’s a quick walk or a few minutes of deep breathing, stepping away from work helps you return with improved focus.

(Visual: An illustration of chat bubbles are animated onto the screen and the word “Connect” fades in and then out)

Another step is to connect with others. A common response to burnout is to isolate yourself—but it can make things worse.

(Visual: A video appears of a woman who is at her desk visibly stressed. She looks out the window.)

Reach out to colleagues, friends, or family. Social connection is key to prevent or recover from burnout. 

(Visual: An illustration of a heart is animated onto the screen and the word “Choose joy” fades in and then out)

Choose joy. Remember, life is about more than work. Make time for hobbies and activities outside of work that bring you joy. 

(Visual: A video appears of a woman gardening on her balcony.)

Preventing burnout is about maintaining balance and perspective about what matters in life.

Notice the signs, reprioritize, keep learning, recharge, connect, and find joy outside of work.

(Visual: The Workplace Strategies for Mental Health, Compliments of Canada Life logo animates in and out.)

[The music fades out.]

(Visual: In white writing on a teal background, the following message appears: “Search for other useful tips on the Workplace Strategies website. Clwsmh.com/elearning.”)

6 steps for preventing and managing burnout

Problem: You're feeling emotionally exhausted, unappreciated or overwhelmed - even though you continue to work hard. What can you do to take care of yourself and prevent burnout? 

Burnout is a serious issue in today’s fast-paced world. If you're feeling exhausted, unappreciated, or overwhelmed, you could be headed toward burnout.

The best way to address burnout is to prevent it - because you won't be able to do your best once you get there and it can take a long time to bounce back.

Let's look at six steps that can help you prevent and manage burnout. 

Notice

Know and notice signs that your stress is becoming chronic.

Reprioritize

Reprioritize your to-do list.

Learn

Refresh existing or learn new skills.

Recharge

Recharge by taking your breaks consistently.

Connect

Connect with those who energize you.

Choose Joy

Live a little and choose joy.

Notice

Everyone responds to stress differently

Being able to recognize when stress is becoming chronic can help you know when it's time to take better care of yourself.  

How do you usually experience stress?

• I get tired - it's hard to get out of bed in the morning.
• I feel like I'm spinning my wheels; my efficiency is down.
• I don't want to do things I have to (or that I used to enjoy).
• I make mistakes more often.
• I have to drag myself through the day.
• I get headaches.
• I'm irritable or short with people.
• I feel frustrated or other people annoy me.
• I get suspicious or cynical.
• I continue to work hard, but don't get as much accomplished.

You won't always experience stress the same way. But recognizing it early can help you to prevent it from becoming chronic or leading to burnout.

If you're already burnt out, you may notice yourself:

• Self-medicating with alcohol or other substances
• Being sarcastic, cynical or negative
• Feeling a lot of self-doubt
• Experiencing poor health
• Feeling depressed
• Not being happy with your job
• Unable to keep your productivity up

If you think you're experiencing burnout now, consider reaching out for help to plan your recovery.

Reprioritize

If you see yourself heading toward burnout, it's time to reprioritize.

Make a list of the tasks you have to work on, including the time it will take to get each done.

Talk to your manager about which tasks are most critical so that those tasks become your priority. For the rest of the tasks, ask which could be postponed, delegated to someone else, or dropped altogether.    

The intention is to allow you to use your energy on what your manager values instead of believing everything is critical.

Connect

Connect with people who energize you!

Relationships where you can be your authentic self can help prevent burnout.

• Set boundaries for yourself. This includes what you will/won't do and saying no.
• Avoid toxic people and situations.
• Learn to be comfortable saying "I don't know".
• Shut out media that includes disturbing images and messages.
• Become more involved and connected with your friends, family or community.

Responses

1. All of the above. When people are heading towards burnout they often feel emotionally exhausted, unappreciated and overwhelmed. They may tell themselves they have no choice and “have to” do it all – but there are often alternatives. They may be more irritable or quicker to anger. 
2. True. Sometimes we’re putting pressure on ourselves, or sometimes it’s coming from someone else. In either case, it’s up to you how you respond to the stress and pressure. By recognizing stress symptoms early and implementing preventive measures, you can maintain your health and well-being. 

Tip sheet and resources

We’ve put together a tip sheet with the main learning points of this module. We recommend you save or print it as a reference. There are also free resources you can use if you want a deeper dive on this subject.

• Prevent burnout tip sheet | PDF
• Prevent burnout non-conforming version
• Prevent burnout webpage
• Assess your risk for burnout sheet | PDF
• Burnout response for leaders
• Prevent Burnout YouTube video
• For more Microlearning modules like this one

We welcome your feedback on this module or any of our resources. Please contact us with your suggestions.