Burnout checklist

Here is a checklist of the most common symptoms associated with burnout. Mentally tick off or write down the symptoms that you are experiencing at present.

The function of the checklist is to:

1. alert you to the signs of exhaustion already present and the importance of finding ways to alleviate the pressure;
2. provide you with a useful benchmark against which to compare your own functioning six months to a year down the line - especially if your energy levels are still high at this stage;
3. provide you with a useful checklist against which to notice changes in colleagues' functioning, so that you can help them to recognise the signs of burnout.

Which (if any) of the following are you currently experiencing, or have you experienced in the past?

Physical:

• Frequent Headaches
• Change in appetite
• Feelings of exhaustion or fatigue
• Insomnia
• Muscle aches or general aches and pains
• Unable to shake of colds or bronchial complaints
• Gastrointestinal disturbances
• Shortness of breath
• Skin complaints

Emotional:

• Anxious
• Frustrated
• Discouraged
• Touchy and irritable
• Bad tempered
• Easily moved to tears
• Marked sadness
• Screaming and shouting
• Unwarrantedly suspicious and paranoid
• Avoiding commitment to caring
• Lethargic

Spiritual:

• Emptiness
• Loss of meaning
• Doubt (of self and/or life)
• Need to prove yourself
• Lack of forgiveness (from others and/or for others)

Mental:

• Dull senses
• Forgetfulness
• Confusion
• Poor concentration
• Negative attitude
• Depression

Relational:

• Isolation
• Resentment
• Distrust
• Loneliness
• Hiding

Work-related symptoms

• Loss of interest in and commitment to work
• A lack of job satisfaction
• Failure to observe punctuality and neglect of duties
• Feelings of inadequacy, helplessness and guilt
• A loss of confidence and diminished self-esteem
• A tendency to withdraw both from clients and from colleagues
• A loss of sensitivity in dealing with clients or patients; referring to clients in a dehumanised or purely impersonal way (which may include sick humour)
• Avoidance of clients or limiting the time spent with them, and frequent and earlier-than-necessary referral of clients to other health care professionals
• Indifference to the suffering of others
• Experiencing boredom with clients, and seeing all clients as being alike
• A loss of quality in performance of work. Stressed out people often work harder, but accomplish less
• Deteriorating relationships with colleagues
• An increased use of alcohol or drugs in order to cope at home or at work
• A decision to leave the job or profession

Managing stress and burnout
If you’ve said yes to a lot of the questions on the Burnout Checklist and you’ve realised that you are indeed at risk of burnout, the following skills and tips may help to cope.

Re-evaluate your professional expectations:

• Know yourself.
• Take time to think about what you realistically can expect from yourself and your clients or patients.
• Set new more realistic goals if necessary.
• Don’t take responsibility for things you cannot help or change.
• Know what causes you stress, and work actively to reduce stress: learn to say no, share your workload, work co-operatively and not competitively.
• Accept that you can only do your best, and nothing more, and that you are not perfect. You don’t always have to be "the best". Allow yourself to be the ‘Good Enough Practitioner’.
• Learn to set boundaries, to create limits and to say NO to unreasonable helping requests. Learn to pace yourself.
• Have both long and short-term goals in your work with clients. In this manner, you may feel rewarded or have a sense that progress is being made along the way towards achieving your long-term vision.

Care for yourself:

• You are responsible for your own physical and mental health. Look after yourself.
• A healthy diet, and enough exercise, rest and sleep are important.
• Nurture yourself. Take time out to do things that you enjoy, like walking, listening to music, or reading.
• Search actively for ways to cope with stress that work for you, and use it: Relaxation exercises, breathing exercises, visualisation, yoga, self-hypnosis or meditation.
• Learn how to be professional, but also how to be playful, have fun, tell jokes and laugh.
• Find ways in which to spoil yourself: A bubble bath and chocolates, dinner with friends, a game of golf.
• Create strict boundaries between your professional and personal lives.

Use support systems:

• Create and use your personal support systems – someone like a spouse or partner to talk to.
• Talk and listen to your colleagues. Share your concerns, problems and fears. To talk to a colleague about your frustrating experiences can help to ‘cleanse’ or purge you, allowing you to sweep clean and continue in your work.
• Take initiative and form your own support group at work, if support groups do not exist.

Continuous training:

• Do refresher courses and upgrade your skills.
• Talk about stress, burnout and coping skills in training sessions.

(Health24, updated January 2009)