The topic of burnout in the workplace is often discussed within the security industry, but there is not enough emphasis placed on building resilient individuals who can minimize the risk of burnout. This issue can be compared to the approach taken by western medicine, which tends to focus on costly treatments rather than promoting overall health and well-being. It’s important to consider the interests of pharmaceutical companies and their shareholders, as their profit-driven motives may not align with the goal of minimizing the need for treatments.
The World Health Organization (WHO) defines burnout as a syndrome resulting from chronic workplace stress that hasn’t been effectively managed. It is characterized by three dimensions: feelings of exhaustion, increased mental distance or cynicism towards one’s job, and reduced professional efficacy. Burnout specifically refers to experiences within the occupational context and should not be applied to other areas of life.
In the workplace, signs of burnout can manifest in various ways. Individuals who are experiencing burnout may become less engaged, have difficulty handling change or challenges, take more sick time, appear withdrawn, become more cynical or critical, feel less satisfied with their role or accomplishments, experience fatigue and have trouble sleeping, develop unhealthy eating habits, and exercise less. It’s important to note that these signs will vary from person to person, and the use of phrases such as “more” or “less” reflects the relativity of these behaviors.
Several factors can contribute to burnout, including a lack of control, excessive workload or pressure, constant worry about potential negative outcomes, dysfunctional or unhealthy work environments, and additional stressors outside of work that can compromise an individual’s ability to cope with work-related stress.
So how can burnout be prevented, and how can individuals become more resilient? While it may not be possible to eliminate all stress from one’s life and live in an ideal environment, adopting a healthy lifestyle can greatly contribute to resilience. This entails eating well, preparing meals oneself, maintaining a healthy weight, engaging in regular exercise (including weightlifting, high-intensity workouts, and low-intensity cardio), and spending as much time outdoors as possible, even in winter. Being physically healthy, strong, and fit equips individuals with better mechanisms for handling stress and overcoming life’s challenges. Exercise can also serve as a stress reliever.
Getting enough sleep is also crucial for managing stress and promoting overall well-being. Despite the difficulties that may arise from various responsibilities, such as being a parent, a coach, or a full-time employee, striving for 7-8 hours of sleep per night can contribute significantly to one’s emotional state and cognitive functioning. Cutting back on sleep in an attempt to fit everything into one’s schedule is counterproductive and can negatively affect emotional well-being.
Building a support network is another important aspect of resilience. Having a team, whether it’s comprised of family, friends, or colleagues, provides a sense of belonging and reduces feelings of loneliness. It is especially important for men to establish support networks, as they are often reported to feel more isolated. A strong support network offers a space for addressing personal challenges and engaging in non-work related conversations, which can greatly improve overall well-being.
Engaging in hobbies is an effective way to divert attention from work-related stressors. The activity itself is not as important as its ability to provide an escape from work-related worries. Sharing this hobby with others can also contribute to building a support network.
Making time for family is an essential aspect of maintaining resilience. Being present and available for one’s family members enhances the bond between individuals and fosters a supportive environment. Simple activities such as picking up children from school, expressing love to a partner, or going for a walk together can have a significant positive impact.
Open communication is crucial when struggling with burnout. It is important to talk to friends, family, and colleagues about one’s challenges and difficulties. Sharing burdens and concerns can provide relief and support, ultimately leading to better emotional well-being and the formulation of plans to improve one’s situation.
If the workplace proves to be unhealthy, it may be necessary to consider a change of role or organization. No job is worth sacrificing one’s health and well-being. While impulsive decisions are discouraged due to the need for financial stability, planning and taking steps towards a new role can provide a sense of empowerment and relief, as it signifies actively working towards a solution.
In conclusion, these strategies for preventing burnout and building resilience can greatly improve all aspects of life, not just in terms of work-related stress. Prioritizing physical and mental health, forming support networks, engaging in hobbies, spending time with family, and fostering open communication all contribute to overall well-being and the ability to effectively handle stress. Kevin Fielder, a Chief Information Security Officer (CISO) at NatWest, emphasizes the importance of these practices and applies them to both his professional and personal life.