Heal burnout so you can thrive

Burnout is becoming a big problem in Canada and is described as a major occupational health syndrome. Studies show that one in three working Canadians experience burnout¹, with health care workers, educators, and caregivers being especially at risk.

The main symptoms of burnout are:

• Exhaustion: Feeling completely drained, overwhelmed by work, and needing a lot of rest. It affects your emotions, thoughts, and body².

• Disengagement: Losing interest in work, feeling negative about it, and withdrawing from it^2,3.

These symptoms can lead to serious mental health issues like anxiety and depression. People usually think burnout happens because of work, but that’s not always true. You can burn out from any activity you do regularly. This is called occupational burnout.

Are you feeling burnt out?

Burnout can affect every part of life, so it’s important to take steps to address it and prevent further stress. Building occupational resilience is a great solution that your occupational therapist (OT) can support you with.

Ask yourself the following questions:

• Are you a business owner feeling drained and losing motivation?

• Are you struggling to keep up with school and feeling too exhausted to socialize?

• Are you a caregiver overwhelmed by daily responsibilities?

• Are you zoning out at work and counting down the hours?

• Are you losing interest in activities you used to enjoy?

If you answered yes to any of these, you could be experiencing early signs of occupational burnout. But with the right strategies and the support of your OT, you can prevent it and stay engaged in life.

Occupational resilience: the cure for burnout?

Being mentally strong can help prevent burnout. That’s where OTs come in. They focus on something called occupational resilience, which helps you handle stress and stay engaged in daily activities.

Occupations are the activities you do every day, like self-care, work, school, and hobbies⁴, and resilience is the ability to handle stress, adapt to challenges, and keep going even when things are tough.

Occupational resilience is the ability to manage life’s challenges and keep doing meaningful activities, even when things change or get difficult, and it is key for preventing and healing burnout⁵.

Occupational resilience is more than just handling stress at work. It helps you adapt to changes in your daily life, whether it's adjusting to a new job, balancing school and family, or recovering from an illness. It’s about balancing all the things you do in life in a way that keeps you healthy and happy. Your OT acknowledges the importance of using meaningful occupational engagement to promote mental and physical wellbeing while navigating life’s challenges.

An OT can help you deal with burnout

Your OT can help you build occupational resilience with strategies that will improve your health, happiness, and prevent burnout.

• Create occupational harmony: Instead of just “work-life balance,” think about work-life harmony. This means making sure all your activities fit together in a way that feels right. Your OT can help you review your daily routine and adjust things like exercise, sleep, and nutrition so you feel good each day⁶.

• Incorporate stress management tools: Life is stressful, but having the right tools can help. Your OT can teach you cognitive and behavioral techniques to manage stress so you can handle challenges before they become overwhelming⁷.

• Encourage meaningful Activities: Doing things you enjoy helps prevent burnout. Your OT will work with you to find activities that match your values and interests and help you include them in your daily routine.

• Support goal setting: Having clear goals can boost motivation and prevent exhaustion. Your OT can help you set short- and long-term goals to keep you focused and moving forward.

• Suggest environment adaptations: Whether at work or home, your OT can help you create spaces that reduce stress and improve comfort, making daily tasks easier and more enjoyable.

• Strengthen your skills: Time management, organization, emotional regulation, communication, and problem-solving are all skills that can reduce stress. Your OT can help strengthen these skills so you can navigate life more easily.

Take action now and get help for burnout

Burnout doesn’t have to be part of your life. If you’re struggling with burnout, consider reaching out to an OT or other mental health professionals. Small changes can make a big difference, and resources are available to help you regain balance and energy. By making small changes and working with an OT, you can build occupational resilience and enjoy a healthier, more fulfilling life.

The Canadian Association of Occupational Therapists (CAOT) provides a searchable national directory of occupational therapists for all Canadians to find the occupational therapy services they need. You can search for an OT to support burnout.

Find an OT in your area now for further assistance.

About the Author

Nicola Small is an occupational therapist specializing in private practice mental health in Calgary, AB. She works with clients virtually, in-clinic, and in the community through Modern Solutions Counselling. Nicola is passionate about helping individuals build resilience, prevent burnout, and improve their overall well-being.

References:

1. Burnout Among Educators and Health-Care Workers in Canada. (n.d.). Retrieved from [://efaidnbmnnnibpcajpcglclefindmkaj/https://static1.squarespace.com/static/5f31a311d93d0f2e28aaf04a/t/645d2522146bf1302c7eb54b/1683825954598/High+Burn+Out+Sectors+Qualitative+Report+%281%29.pdf].

2. Singh, J., Poon, D.E.O., Alvarez, E., et al. (2024). BMC Public Health, 24, 48.

3. Demerouti, E., Bakker, A.B., Nachreiner, F., & Schaufeli, W.B. (2001). The job demands-resources model of burnout. Journal of Applied Psychology, 86(3), 499–512.

4. American Occupational Therapy Association. (2020). Occupational therapy practice framework: Domain and process (4th ed.). American Journal of Occupational Therapy, 74(Suppl. 2), 1–87.

5. Brown, T. (2021). The response to COVID-19: Occupational resilience and the resilience of daily occupations in action. Australian Occupational Therapy Journal, 68(2), 103–105.

6. Demerouti, E. (2015). Strategies used by individuals to prevent burnout. European Journal of Clinical Investigation. https://doi.org/10.1111/eci.12494

7. Hogan, L.-M., Björklund Carlstedt, A., & Wagman, P. (2023). Occupational therapy and stress-related exhaustion – a scoping review. Scandinavian Journal of Occupational Therapy, 30(7), 1047–1063.