Hit a wall at work? You’re not alone. Expat stress is reaching an all-time high, with almost all expats worldwide experiencing signs and symptoms of stress and burnout at work. This is according to a global wellbeing survey by insurance giant Cigna 360. We explore effective strategies for managing burnout recovery for a healthier, more sustainable expat experience.
As the global workforce becomes increasingly mobile, understanding and addressing the unique stressors faced by expatriates is imperative for both individuals and organisations alike.
Dr Stella George, chief medical officer at Cigna International Markets, points out that overseas postings offer younger professionals advantages such as quick promotion, flexible working and other incentives. However, while these benefits may be attractive, feeling unable to switch off from work can quickly erode one’s wellbeing and performance.
“The most effective recovery from burnout is a holistic approach. With lifestyle changes and strategies, we can help you recover from burnout and find joy in life again,” says Lee Hawker-Lecesne, clinical director at The Cabin Chiang Mai, an inpatient centre in Thailand that offers an immersive treatment environment in a resort-style setting close to home. Here, Lee outlines nine tips to prevent and reduce burnout at work.
9 ways to avoid burnout at work
#1 Take a break and prioritise rest: While in the past you may have forced yourself to “push through”, once you are suffering from burnout, this is no longer possible. To recover, you need to give your body and mind the time they need to heal.
#2 Set clear boundaries at work: Going the extra mile for your boss or clients can pay dividends, but when you’re recovering from burnout, it’s time to ease off the gas. If you want to recover from burnout quickly, start being clear with the people you work with about how much you are able to do.
#3 Establish good sleep hygiene: Staying up late at night working on your laptop may help with productivity, but it’s sure to affect your sleep quality. When looking at how to recover from burnout, you should consider going to bed at 10pm, and switching off all electronic devices at least an hour before you go to sleep.
#4 Engage in activities that bring joy and relaxation: When you’re burnt out, it’s likely that your nervous system is frayed. Calm your nervous system down by doing things you find fun.
#5 Implement stress management techniques: Reducing stress is a crucial element of how to recover from burnout. Try engaging with breathwork or meditation practices.
#6 Re-evaluate and adjust workload or responsibilities: While it may be impossible for you to stop working entirely, taking steps to reduce your workload or delegating responsibilities to others where possible can help expedite your recovery.
#7 Seek trauma treatment: While work may be the obvious catalyst of your burnout, it’s common for trauma to play a major role in work burnout. Trauma can cause nervous system dysregulation, which increases your propensity towards burnout. Trauma can also be the cause of overwork, as a person with trauma may unconsciously use work as a way of escaping feelings caused by trauma.
#8 Stop using drugs and alcohol: It’s common for substance abuse to be the primary cause of burnout. Substances take a massive toll on the nervous system and can affect every organ in the body.
#9 Be gentle with yourself: Often, perfectionism leads to burnout, as people feel they should always be doing better and working more. Healing from burnout means learning to be kind to yourself, and understanding that it is okay to take it easy sometimes.
What are the signs and symptoms of burnout?
Sometimes it can be difficult to spot the early signs of burnout. You may brush it off as a difficult-to-shake cold, or a fatigue that happens to everyone occasionally. If you start noticing these signs and symptoms of burnout, it’s important to start taking it easy. Recovery from burnout is easier if you can catch it in the early stages, says Lee.
- Chronic fatigue and exhaustion: The most common symptom of work burnout is a massive reduction in your energy levels. Whereas previously you may have been able to get through a work week and still have the vigour needed to enjoy your weekend, now you use the weekend to recover and still feel depleted on Monday morning. Your crashed energy levels may mean you’re unable to take part in physical activities you used to enjoy.
- Increased irritability and impatience: When you burn out at work, the little things may begin to bother you. You may lose your temper with colleagues and have disagreements with people you had previously gotten along with. You may also experience this irritability in your home life, causing relationship problems with your family.
- Difficulty concentrating and forgetfulness: Burnout can affect both long and short-term memory. It often comes with elevated levels of cortisol caused by high stress levels, which over time can impair memory and cognitive function.
- Insomnia or disrupted sleep patterns: As levels of cortisol ramp up, it becomes more challenging to go to sleep at night. This leads to poor or little sleep, which further exacerbates matters.
- Loss of interest or satisfaction in previously enjoyable activities: When you burn out, your neurotransmitters downregulate, resulting in the inability to feel pleasure.
- Escalating levels of stress and anxiety: Burnout is caused by stress, but experiencing burnout also causes stress levels to rise, as our body and mind stop becoming able to deal with chronic stress. Our hormonal system falls out of balance, resulting in even higher levels of tension.
When to consider professional help for burnout recovery
If you’ve tried the above strategies and you’re still fatigued, Lee suggests that it is time to consider professional support. Many people with burnout find that speaking with a counsellor speeds up their healing and recovery process. The Cabin Singapore offers outpatient treatment services to help people who may be experiencing burnout as well as mental stress.
Suffering from a serious case of burnout? Inpatient treatment is recommended. The Cabin Chiang Mai offers residential treatment for burnout, addiction, trauma and mental health problems. This provides a secluded and private setting to overcome burnout and get back to enjoying life.
“At The Cabin Chiang Mai, clients will be getting sufficient sleep each night, along with nutritious and healthy meals. They’ll also be taking part in group therapy and personalised counselling sessions with experienced therapists There are many physical activities to choose from, which are curated by our personal trainers: cardio, weight training, Muay Thai, exercise classes and cycling along the river,” says Lee. Together with aromatic massages, mindfulness, meditation, reiki and sound healing, this personalised and holistic treatment programme can help patients replenish their physical and emotional energy and combat burnout.
Find out more about The Cabin at thecabinchiangmai.com, and for details about outpatient counselling services in Singapore, visit thecabinsingapore.com.sg.
This article first appeared in the June 2024 edition of Expat Living. You can purchase the latest issue or subscribe so you never miss a copy! To make the most of living in Singapore, read our latest City Guide here for free!
Did you find this article on burnout signs and symptoms helpful? Visit our Wellness section for more tips on burnout recovery.
