Battling year-end burnout: Strategies for a strong finish
As the calendar creeps toward the end of the year, many people find themselves running on fumes, battling fatigue and struggling to stay productive. The final stretch of the year often brings a surge in workloads, deadlines and the pressure to finish strong.
Add to that the celebrations of Mental Health Awareness Month in October and it’s an opportune time to shine a spotlight on burnout—an issue that continues to loom large in workplaces worldwide.
Burnout recognized as an occupational phenomenon by the World Health Organization (WHO) in 2019, has seen a steady rise in recent years.
In late 2022, the Future Forum research consortium conducted a global survey of over 10,000 workers, and a startling 42% of respondents reported feeling burnt out.
With mental health awareness becoming more mainstream, the conversation around burnout has become increasingly urgent.
Burnout is not just about feeling tired or stressed; it reflects a state of emotional, physical, and mental exhaustion caused by prolonged exposure to excessive work-related stress.
It can manifest as chronic fatigue, detachment from one's job, and reduced professional performance. More concerning is the fact that burnout doesn’t just affect an individual’s work—it spills over into personal lives, relationships, and overall well-being.
The workplace culture problem
Cara-Lisa Sham, an industrial psychologist and CEO of digital workplace well-being platform soSerene, believes that burnout stems from a complex web of factors.
However, she highlights one key culprit: “Workplace culture is the most significant driver of burnout, especially when toxic working environments are embedded in the business.”
Sham explained that high-pressure workplaces, excessive hours, blurred boundaries between work and personal life and the expectation of 24/7 connectivity, all contribute to burnout.
In some organizations, extreme overworking and exhaustion are even seen as badges of honour.
“Some industries and companies go as far as to glamourise extreme hours and exhaustion, and when these ultimately lead to burnout, it becomes a point of pride,” she said.
“Individuals start to think it’s a given to feel this way, and that if you aren’t feeling burnt out, you’re not doing enough.”
This toxic mentality can permeate even the healthiest work environments. Leaders, whether intentionally or not, may set the tone for overworking by maintaining a “work-hard, play-hard” attitude.
Employees often feel pressure to emulate their leaders, especially if they see their bosses working long hours or sending emails late into the night.
Sham emphasized the importance of leadership in fostering a positive workplace culture.
“It becomes extremely important for leaders to foster a healthy workplace culture from the outset and lead by example through their own behaviour, values, and expectations,” she said.
When leaders are empathetic, transparent, and supportive, they create environments where employees feel valued and protected. On the flip side, authoritarian or micromanaging leadership styles can breed toxicity, leading to higher stress levels, dissatisfaction, and turnover.
Creative ways to combat burnout
So, how can employees and leaders alike avoid burnout as the year draws to a close? Here are some creative and actionable strategies to recharge and finish the year strong:
Redefine productivity: One of the primary drivers of burnout is the relentless pursuit of productivity—often measured by hours worked rather than the quality of output. Instead of focusing on “doing more,” shift your mindset toward being more intentional with your time.
Identify the tasks that truly matter and prioritise those, rather than getting bogged down by busy work.
Quality over quantity: Encourage employees to prioritise quality over quantity, so that they are better able to make well-thought-out, meaningful and purposeful moves and decisions within the workplace rather than churning out sub-par work in haste.
Faster is not always better and less is often more.
Set boundaries—and stick to them: One of the biggest challenges in today’s digital age is the blurring of boundaries between work and personal life. It’s crucial to establish clear limits.
That might mean setting specific “off” hours when you won’t check emails or declining non-essential meetings. Remember, boundaries are only effective if you enforce them consistently.
Incorporate play into your day: It may sound counter-intuitive, but play is a powerful antidote to burnout.
Whether it’s taking time to engage in a hobby, spending time outside, or doing something purely for fun, play helps to boost creativity and reduce stress.
Find small moments of joy throughout your day to help reset your energy.
Healthy snacks and drinks: Instead of vending machines stocked with chips, chocolate and fizzy drinks, consider providing healthy snacks and drinks to promote good nutrition.
You are what you eat – so if you want good work from your employees, be sure to fuel them with the good stuff!
Reset expectations: As the end of the year approaches, it’s easy to feel overwhelmed by what hasn’t yet been accomplished.
Rather than pushing yourself to achieve everything on your list, take a realistic look at what can be done with the time you have left. Resetting expectations - both for yourself and others - can alleviate unnecessary pressure.