Blue Light Card Foundation, Charnwood Edge, Syston Road, Cossington, Leicester LE7 4UZ
The Blue Light Card Foundation is a registered charity within England and Wales. Charity No. 1 1 9 8 4 9 2
In this section, we explore the pressures that can lead to stress and burnout, share ways to spot the signs early, and offer practical tools to help you and your team recover, reset, and stay grounded.
How to start conversations about burnout at work
Burnout is a significant issue in modern-day workplaces. It can affect anybody and occurs when you feel overwhelmed, emotionally drained or unable to meet constant demands. If left unaddressed, the negative effects of burnout can spill over into every area in our life, such as our work, personal life, and even physical health; as a result, we may feel unable to cope with demands in our daily life.
Addressing burnout early can prevent long-term consequences for both individuals and organisations. Here’s a guide to help you start and sustain meaningful conversations about burnout with your team and colleagues to help break down stigma and encourage others to access support.
Before you start the conversation
Before initiating conversation, it’s important to recognise the signs of burnout within yourself and others. You can learn more about burnout through our training guide here.
Ensure that the conversation takes place in a safe, private, and comfortable setting where everybody feels relaxed and able to open up if they’d like to.
Active listening is key to a productive and supportive conversation. Show you are fully present and engaged by really paying attention, avoiding interruptions and providing support.
Conversation starters
Here are some conversation starters to help you initiate discussions about burnout:
Start by sharing your observations in a non-judgemental way:
Show empathy, concern and care for their wellbeing:
Help them to understand burnout is a common experience and it’s okay to talk about it:
Focus on how you can support them rather than trying to solve the problem
Invite them to share their thoughts and feelings openly:
If appropriate, suggest seeking further support:
Try to keep the conversation going by checking in regularly:
Starting conversations about burnout with your colleagues and team is crucial for creating a more supportive and healthier work environment. By using these conversation starters, you can help open up dialogue, offer support, and foster a culture of understanding and care.
Crisis to Calm: Techniques to switch off after a busy day
At the end of a busy shift, following unique intense situations, high-pressure decisions and emotional challenges, it’s vital to be able to switch off and transition from crisis mode to calm. But how can we truly leave the stress of the day behind and fully unwind?
1. Create a transitional ritual
Establish a routine that signals the end of your workday and the start of downtime. This could be as simple as changing out of your uniform, washing away the day in the shower, going for a walk and listening to your favourite playlist on your commute home.
2. Breathe it out
When tension is high, mindful breathing can help you to reset. Research and practice some simple breathing techniques which can help to activate your body’s relaxation response.
3. Brain dump
If your mind is racing with thoughts from the day, take five minutes to jot down everything that you’re thinking about – tasks, worries, or lingering emotions. Getting it out of your head and onto paper can help to clear your mind and gain perspective.
4. Move your body
Physical activity can help you release built-up tension from the day. Whether it’s a brisk walk, a yoga session, or a dance around the kitchen, movement helps you shift out of “fight or flight” mode and into relaxation.
5. Limit technology
If you’ve been glued to a screen, radio or phone all day, give yourself a break from the light and noise. Disconnect from notifications and spend some time doing something tactile such as reading a book or cooking.
6. Talk it out
Sometimes, the best way to switch off is to share your thoughts and debrief with someone who understands. Whether it’s a partner, friend or colleague, talking about how you felt throughout the day can help you to process emotions and let go.
Try to create a calming home environment that you can look forward to returning to. A safe space to really switch off and unwind. Use techniques and tools which promote sleep quality and focus on the activities which bring you a sense of relaxation, such as meditation.
How to recognise signs of stress at work
Whether you go to a place of work or you are working from home, there are times when we can all feel stressed and overwhelmed. Here we share what stress might look like to you, and how to manage it.
What is stress?
It is common to feel stressed at work from time to time. This isn’t always a bad thing. In small amounts, stress can energise and motivate us to work faster. However, too much stress or stress over a long period of time can make us feel overwhelmed and stop us from performing at our best.
There may have been times when we needed to work outside of our normal hours; meaning early mornings, late evenings or even weekends. And while technology is giving us the ability to work at any time and from any place, there can be downsides to it, too. Understandably, the pressure to be ‘always on’ can lead to increasing stress build-up and impact on our health and wellbeing.
Recent research shows that several factors can contribute to work related stress, for example:
However, we are all different – and the things that can leave one person feeling stressed at work might be different for someone else.
What are the signs of stress?
Sometimes, we might be able to tell straightaway when we feel stressed, but other times we might keep going without recognising the signs. Some common signs of stress are:
How to cope with stress at work
We all experience stress differently. Therefore, it’s important to find strategies that work for us.
Minimise distractions. If you’re working from home, choose a workspace that is separated from household noises and activity. If you can’t, then try to pack away your workstation every night – out of sight, out of mind! Ideally, inside a room with a door you can close. If you can, close all emails and put your phone out of sight for 1 hour of uninterrupted work every day.
Negotiate a plan that works for everyone. If you live with others, try talking to them in order to establish common work/quiet hours and break periods that can work for everyone.
Establish work/life boundaries. That might mean sticking with a sensible time to start and finish work every day and resisting the temptation to over-work; not checking emails from home in the evening, or not answering your phone during lunch breaks or after work.
Create a retreat space. If you go to work, you could find a room where you and co-workers can get together safely and support one another during difficult days. You could have stress balls, magazines, a deck of cards, or anything that helps you to regain composure and feel better.
Prioritise your tasks. We often feel like we can’t do things quickly enough. Check your to-do list and identify any important or urgent tasks; then, focus on these priorities that you know you must and can complete for the day, week or month.
Break bigger tasks into smaller ones. When we think about everything we’ve got to do at once, it can feel overwhelming. Try breaking big tasks down into smaller, more manageable chunks and work on one at a time.
Practise self-supportive talk. When facing a challenge at work, we could try to think in a more helpful, self-supportive way; e.g. changing “This shouldn’t be happening to me” to “We all face challenges’ or ‘I’ve done this before, I can do this again” may help us to feel better.
Find purpose. You could speak to your manager and seek opportunities for spending more time doing tasks are most important or enjoyable to you – as this can increase your sense of purpose and motivation and prevent work related stress and burnout.
Take breaks. If you have a few spare minutes between tasks or meetings, you could go for a quick walk outside, practise a breathing exercise or call a friend for a quick and light hearted conversation. Make use of all your annual leave to feel re-energised and avoid burnout.
Look after yourself. Try to use the time when you’re not working to take care of yourself. For example, eat a healthy diet, exercise, start a hobby or do something you enjoy.
Open up to others. Telling people we trust (e.g. friends, family, colleagues) how we feel can help us to feel ‘heard’ and valued; getting things off our chest can also feel like a weight is being lifted and we can feel more relaxed.
Be kind to yourself. Feeling stressed is by no means a reflection that we cannot do our job well or that we are incompetent. We are all doing the best we possibly can during this difficult time. Try to imagine what you’d say to a good friend, e.g. “It’s OK that you’re feeling stressed at the moment; it’s a normal feeling and it will pass.” Then, say this to yourself, too.
Alcohol and Burnout: Is there a link?
In high-pressure environments where the stakes are often high, managing stress and avoiding burnout is a constant challenge for many. As a result, we may find ourselves turning to coping mechanisms, such as drinking alcohol, as we navigate day to day stressors. But is there a link between alcohol consumption and burnout?
Understanding Burnout
Burnout is a state of emotional, physical and mental exhaustion. It often occurs when we feel overwhelmed, emotionally drained or unable to meet constant demands. For Blue Light workers, the risk of burnout is particularly high due to the nature of our work, which often involved irregular hours, high-stress situations, and exposure to traumatic events.
How alcohol contributes to burnout
For many individuals, alcohol is used as a tool to unwind or switch off after a stressful day. However, while it may provide temporary relief, it can also contribute to the problem in the long term.
Despite feeling like a quick fix, alcohol can exacerbate feelings of burnout over time due to a variety of reasons.
Alcohol can interfere with our sleep patterns, leading to poor-quality and interrupted sleep. For Blue Light workers, who already struggle with irregular sleep schedules, this can be particularly detrimental.
While alcohol might temporarily numb feelings of stress in the moment, it can increase levels of stress and anxiety once the effects wear off. This can create a cycle of dependency where more alcohol is needed to achieve the same calming effect.
Regular alcohol consumption can impair cognitive functions, affection decision-making and performance at work. This can lead to increased mistakes, or less clarity, causing further stress and worry.
Healthier alternatives to manage burnout
Exercise: Physical activity is a great way to reduce stress and improve mood. Even a short walk can make a big difference.
Mindfulness and Meditation: Practices like mindfulness and meditation can help you stay grounded and manage stress more effectively.
Healthy Sleep Habits: Prioritize good sleep hygiene by creating a restful sleep environment and maintaining a consistent sleep schedule as much as possible.
Professional Support: Don’t hesitate to seek help from a mental health professional if you’re struggling with burnout. They can provide strategies and support tailored to your needs.
While alcohol might seem like an easy way to cope with the demands of emergency service work, it can actually contribute to burnout in the long run. By understanding the link between alcohol and burnout, and adopting healthier coping mechanisms, you can better manage stress and maintain your well-being. Remember, taking care of yourself is essential to taking care of others.
The role of leadership: Supporting your team to not burnout
Burnout is a significant issue among much of the UK workforce, with one in five workers unable to cope with stress and pressure in the workplace. This is particularly the case for Blue Light workers, who face high-stress situations and push themselves emotionally and physically to the limit on a daily basis.
Effective leadership plays a pivotal role in mitigating burnout and fostering a support work environment. Yet, a third of managers feel out of their depth supporting their team with mental health concerns.
In this blog, we explore how leaders and managers can support their teams to understand and prevent burnout.
Understanding burnout
Burnout is a state of physical, mental and emotional exhaustion which tends to be caused my prolonged stress or pressure. Feeling burnt out does not happen overnight but is a gradual process. If left unaddressed, the negative effects of burnout can spill over into every area, and we may feel unable to cope with demands in our daily life.
Steps for leaders
Leaders who show understanding and empathy can significantly reduce stress levels among team members. By acknowledging the challenges and emotional toll of the job, leaders can create a more supportive atmosphere.
Encouraging open communication among colleagues can also help to identify early signs of burnout where managers are approachable, and team members feel comfortable discussing their experiences and seeking support.
Professional development and training opportunities can help to enhance job satisfaction and reduce burnout (or ‘boreout’). Managers can help employees to feel motivated and supported by providing access to necessary resources and opportunities.
Offering flexibility in your management style and approach can help employees to balance their professional and personal lives. It was also important to advocate for policies and initiatives that support a work-life balance, rather than promoting overworking. This includes encouraging time off and regular breaks, and maintaining boundaries such as no contact during personal time.
Many workplaces have great wellbeing programmes in place, but it’s the role of a manager to ensure that employees feel comfortable and able to access them. By actively promoting and participating in these initiatives (leading by example), managers can help to reduce the stigma around seeking support.
Ultimately, burnout in the UK is a real issue and effective leadership is a crucial element to preventing it. By creating a supportive environment, providing adequate resources, promoting work-life balance, and implementing programs of support, managers can be a part of the solution to reducing the risk of burnout within their teams.
This guide explains the key differences between stress and burnout, helping you recognise early signs, understand their impact, and take practical steps to protect your wellbeing — especially in high-pressure Blue Light roles.
Mindfulness under pressure: Staying grounded during the Christmas rush
The festive season can be a whirlwind, from the heightened demands at work to the pressures of holiday expectations, it’s easy to feel overwhelmed. That’s where mindfulness comes in.
Mindfulness is all about staying present in the moment, even when life feels chaotic. By practicing mindfulness techniques, you can calm your mind, manage stress, feel grounded, fully present and ready to respond.
Here are some practical ways to incorporate mindfulness into your busy days:
1. Start with your breath
The way that we breathe is a powerful tool to help calm your mind. When things are becoming overwhelming, try to:
Repeat this cycle a few times whenever you feel tension building. It’s quick, simple and effective.
2. Anchor yourself in the present moment
When your thoughts are racing, focus on your senses to bring yourself back to the moment. Actively consider: What can you see, hear, feel, smell, or taste right now? This grounding technique helps to reduce anxiety and bring clarity to the moment.
3. Take mini mindfulness breaks at every opportunity
Even during the busiest shifts, find 30 seconds to focus on your breathing, stretch your body, or tune into a sense of calm, and let go of the last period of stress. Small frequent resets can make a big difference throughout the day.
4. Practice gratitude
Take moments to reflect on the things you are grateful for. It could be your colleague’s kindness, the warm post-shift meal, or the support of loved ones. Gratitude shifts your perspective from stress to positivity, helping you to stay balanced.
5. Be gentle with yourself
It’s easy to be self-critical during hectic periods, but mindfulness also means showing self-compassion. Remind yourself that you’re doing your best and it’s okay to not be perfect.
6. Create a post-shift ritual
Mindfulness doesn’t stop when your shift ends. Create a simple ritual to help you to transition from work to home life, like listening to a calming playlist, enjoying a cup of tea, or journaling about your day.
7. Let go of what you can’t control
During the Christmas rush there will always be factors outside of your control. Mindfulness teaches us to focus on what we can manage – our thoughts, reactions, and how we care for ourselves.
8. Be present with loved ones
When you’re with family or friends, try to set aside work worries and be fully present. Put your phone away, actively listen, and savour the moment. These mindful connections can help you to recharge.
The Christmas season rush is always challenging, but mindfulness can help you navigate it with greater ease and resilience. By staying present and grounded, you can find calm in the chaos and truly make the most of the holidays.
Christmas Cheer or Christmas Fear: Navigating festive burnout
The festive season is often filled with joy, celebration, and quality time spent with loved ones. However, it can also be a time when we find ourselves overwhelmed and exhausted, balancing Christmas traditions with the winter rush within our Blue Light roles.
Festive burnout is a real concern. A survey from Slumber Cloud found that one in three adults suffer from “holiday burnout” and 36% said that they start feeling burnt out even before mid-December. Another 17% claimed they were already feeling exhausted before the festive month had even begun. It’s clear that festive burnout is a common issue among many people, but when you add the long hours, shift patterns and high stress of Blue Light roles around this time of year, we can probably safely say that burnout amongst our colleagues will be at an all-time high.
However, with some mindful planning and self-care, you can navigate the holidays with joy. Here are five tips to help you manage festive burnout this Christmas:
Prioritise self-care
It’s easy to get caught up in the hustle and bustle of the holiday season, but don’t forget to take care of yourself. Make sure to prioritise self-care activities like yoga, meditation, or a warm bath to unwind and recharge. Set aside time each day just for yourself, even if it’s just a few minutes. Remember, you can’t take care of others if you’re not taking care of yourself first.
Set realistic expectations
We often place high expectations on ourselves during the festive period, wanting everything to be perfect. However, it’s essential to set realistic expectations for yourself and others. Understand that it’s okay if everything doesn’t go as planned. Focus on the moments of joy and connection rather than striving for perfection. Learn to let go of things that are beyond your control.
Simplify your commitments
It’s tempting to say yes to every event and gathering, but overcommitting can lead to burnout. Be selective about the events you attend and keep in mind that it’s okay to say no. Prioritise the activities that are most meaningful to you and allow yourself time to rest and rejuvenate. Remember, quality time with loved ones is more important than quantity.
Ask for help
You don’t have to do everything on your own. Delegate tasks and ask for help from family members or friends. Whether it’s planning a holiday meal, decorating the house, or wrapping gifts, involving others not only lightens your load but also creates a positive sense of community and togetherness.
Take breaks from social media
Social media can sometimes exacerbate feelings of burnout, as we compare ourselves to others and feel the pressure to showcase a perfect holiday experience. Consider taking breaks from social media to focus on your own reality and the present moment. Spend time connecting with loved ones face-to-face, enjoying meaningful conversations, and creating memories outside the virtual world.
By implementing these tips, you can proactively manage festive burnout and ensure that you have a joyful and stress-free holiday season.
Avoiding January Burnout as a Blue Light worker or volunteer
For many Blue Light workers and volunteers, the Christmas period often brings heightened demands, challenging situations, and little opportunity to pause and reflect. While many of those around you got to wind down and take some time off during the festive season, it’s likely your roles only got busier and more hectic. Now that January is here, you might find that impact of the adrenaline rush of Christmas catches up with you, and the weight of exhaustion begin to creep in. This feeling is normal, but it’s vital that we can recognise the signs that we might be struggling to manage and take steps to avoid burnout.
What are the 7 signs of burnout?
Burnout can look different for everybody and, despite how common it is in Blue Light workplaces, it is often misunderstood or ignored. This is partly because burnout doesn’t happen overnight, it’s gradual and preventable. However, if left unmanaged the effects can be severe and lead to chronic struggles. Remembering this acronym can help you to recognise the signs of burnout both in yourself and others:
B: Becoming isolated – Appearing withdrawn or detached
U: Unexplained exhaustion – Persistent fatigue with no known cause
R: Reduced performance – Unable to meet daily demands
N: Neglecting self-care – Ignoring your own health and wellbeing
O: Overwhelmed – Feeling overloaded or unable to cope
U: Uninterested – Feeling deflated, cynical or having persistent negative thoughts
T: Tension and Stress – Felt both physically and emotionally
(Source: Mental Health UK)
Practical burnout tips for January:
1. Acknowledge your feelings
The first step to combatting burnout is recognising it. Take note of the warning signs listed above and acknowledge that how you’re feeling is normal. Being stressed and burnt out isn’t a sign of weakness, it’s your mind and body’s warning sign way of saying it’s overworked.
2. Take micro-breaks when possible
An extended period for rest and rejuvenation is ideal, but it’s not always possible in January. Rather than pushing through, try to incorporate small, intentional pauses into your day to step away. This could be a short walk, stepping outside for some air, or practicing some deep breathing exercises.
3. Avoid rushing into new year’s resolutions
When you’re already tired, stressed and burnt out, the last thing your body needs is the added pressure of unrealistic expectations and new year’s resolutions. Instead, use January as a time to reflect on the past year, prioritise self-care and rest, and ease yourself into the new year.
4. Reconnect with your sense of self
The busy winter period and demands of your role can make it easy to lose sight of who you are. Establishing our sense of identity and purpose both in and out of the workplace can help to boost motivation, resilience and confidence in what you are doing.
5. Re-establish some boundaries
Over Christmas, it’s easy for the lines between work and personal life to blur as it all becomes a bit of a juggling act. Setting boundaries in the new year is not selfish but a necessary way of preserving your energy and ensuring your quality of life isn’t interrupted.
6. Prioritise your healthy habits
As mentioned, there is no need to set unrealistic expectations and put added pressure on yourself to meet new year’s resolutions like working out 5 times a week and eating clean. However, if you have noticed that some of your healthy self-care habits have taken a back seat during the festive season, use January as an opportunity to re-introduce them into your routine. This could include prioritising your sleep, scheduling in time for your hobbies, cutting down on alcohol or moving more.
7. Plan something to look forward to
Let’s be honest, January can feel like a never-ending, dreary month at the best of times. Rather than focusing on the negatives, plan and schedule in something which you can look forward to.
8. Practice self-compassion
Above all, be kind to yourself. January isn’t an easy month and it’s okay to feel drained. Recognise your efforts and achievements, and allow yourself the opportunity to recharge when you need it.
9. Reach out for support
You don’t have to navigate burnout alone. It’s okay to lean on those around you for support and reach out to a trusted colleague, friend or family member about how you are feeling. We also have a range of resources and information available, tailored specifically for the Blue Light community.
Blue Light Card Foundation, Charnwood Edge, Syston Road, Cossington, Leicester LE7 4UZ
The Blue Light Card Foundation is a registered charity within England and Wales. Charity No. 1 1 9 8 4 9 2
Copyright 2023 Blue Light Card Foundation