How to protect yourself from burnout

Did you know that 1 in 10 workers in Aotearoa could be suffering from burnout? Below Employee Assistance Programme (EAP Services) have put together a list of warning signs of burnout and some self-care activities that you can do to help prevent burnout.

Warning signs of burnout

Emotional exhaustion. Extremely tired, short temper, irritable easily upset, tearful, anxious. Increased negative feelings about work. Don’t enjoy work anymore, unmotivated, unexcited about new projects, dislike colleagues, unwilling to help colleagues. Feeling incompetent and inefficient. Question ability to get work done, make decisions, and take responsibility. Feel incompetent or unsuited for the job. Trouble staying focused.

Self-care activities to prevent burnout

Experts on job burnout recommend that small daily efforts are more effective than waiting for annual leave or even the weekend. Think you might be burnt out, or heading that way? Try the following: 3Take a critical look at your workplace behaviour.

Watch your overtime, ensure you have enough time to recuperate after work. Review your responsibilities and workload. Address any unclear communication. 3Actively disengage from work at the end of the work day.

Log off, don’t check work emails, work phone, or read work messages after hours. Don’t link your personal phone or smartwatch to your work email or phone. 3Schedule time for activities that promote physical and mental health.

Such as regular exercise, engaging in hobbies, and getting enough sleep. If the activity is scheduled and planned for, then this can help you stick to it.

3Schedule downtime for low-resource activities.

Put aside the time to nap or lie down on the couch. 3Strengthen social relationships.

Spend time with friends and family. 3Track your mood and energy levels for a few days.

Draw attention to how your thoughts and feelings might be linked to things like the number of hours slept, amount of exercise, and your diet. Need to talk to someone about burnout?

New Zealand Certified Builders (NZCB) has partnered with EAP Services’ to give you access to metal health services that are tailored to meet the needs of your business. There are a couple of options available exclusively to NZCB members: Through NZCB: NZCB offers all members three FREE sessions with EAP Services each year. To apply for these services, please contact Karla at the National Support Office on karla@nzcb.nz. A form will then be sent to you to complete which gives Karla authorisation to act on your behalf. Once you have completed the form, you will receive an EAP case number and details on who to call for help. Directly through EAP: If you would prefer to have a full confidential service for your staff, NZCB have negotiated special rates for NZCB members for you to apply to have your own EAP Services account. For further information please contact Simon Diprose simon.diprose@eapservices.co.nz or 027 403 8506 What is the difference? If you have your own account, then your staff can simply call EAP Services direct without having to go through NZCB first. More information can be found under the Health and Wellbeing section of the members’ only Toolshed.

EAP Services Limited are Partners of NZCB and New Zealand’s leading employee assistance programme provider, committed to supporting organisations to enhance the wellbeing and performance of their staff. NZCB have exclusive offers available for all members with EAP Services, find out more under the Health and Wellbeing section of the members’ only Toolshed.