In this day and age of uneven work/life balance, the rising costs of living, stressful world events, and personal pressures, it’s no wonder more and more people are reporting burnout. Multiple surveys show how over 50% of Australian workers have reported burnout in the last 12 months, with one publication naming Australian workers as the most burnt out workers in the world compared to the global average. For the sake of disclosure, I myself have recently emerged from an intense period of juggling a variety of life challenges such as moving house, that resulted in some pretty intense burnout. As the cloud slowly lifts from my experience, I feel it's important that we explore the very real struggle of burnout, specifically when working within the arts industry.
Burnout can effect anyone and can manifest in all areas of the arts - from performers juggling multiple auditions along with their day job to make ends meet; musos burning the candle at both ends through the demands of touring and late working hours; and crew members who experience long work days, intense physical demands and adhering to tight deadlines. Irregular and unpredictable work within the arts sector adds another layer of stress, producing ongoing peaks and troughs throughout one’s career. The creative process itself can also generate emotional burnout as it often requires vulnerability from the artist to present their work for judgement. This can lead to debilitating perfectionism, a fear of failure and a need for creative validation.
Burnout can build gradually, catching most people unaware until it’s too late, so early detection is crucial to reduce its impact on one’s health and well-being. So what are the symptoms of burnout we should watch out for?
Physical symptoms can include fatigue, insomnia or a weakened immune system. Symptoms could also include increased headaches, muscle tension and digestive issues due to stress.
Emotional exhaustion may also be present, which can appear as feeling drained, emotionally detached, or lacking any joy or passion towards one’s work.
There can also be a decrease in an individual’s level of performance and creativity, seen if one is struggling to concentrate, lacking inspiration or noticing a decline in the quality of work produced.
Additionally, there can be an increase in irritability and negativity towards work and in interactions with others that can have a detrimental effect on professional relationships and reputation.
Burnout can also lead to withdrawal and feelings of isolation. Avoiding social interactions such as industry events, rehearsals or meetings can impact professional development and limit access to important support systems.
As they say, prevention is better than cure, so before we explore how to recover from burnout, let’s look at what we can implement to avoid burnout in the first place.
At the risk of sounding like a broken record, self-care is a must! In fact, self-care should be an absolute non-negotiable part of everyone’s day-to-day routine. Effective self-care is different for each person, so identify activities that recharge you physically, mentally and emotionally. For example, I find exercising, eating good food, hot showers, singing, listening to music and spending time with my loved ones recharge my batteries. Adopting activities that reduce stress such as meditation, breathing exercises and journaling can also effectively reduce the chance of burnout.
Creating clear and healthy boundaries between work and your personal life is a must, through defining specific times for work and leisure. If possible, communicating these boundaries to colleagues may prevent excessive expectations placed on your time and energy. Effective time management can also assist in the prevention of burnout, which can be done by prioritising certain tasks, creating realistic schedules and allowing for much needed breaks.
For those whose work revolves around creative practice, setting realistic goals and expectations for your projects can be helpful. Breaking tasks down into smaller pieces can reduce any potential feelings of overwhelm. Additionally, many artists place a huge amount of pressure on themselves to be perfect, so it’s imperative to be kind to yourself and acknowledge that perfection is often impossible. Learn to enjoy the process rather than focussing on the outcome.
And most importantly, identify and utilise your support systems! Connect with peers, mentors and those within the arts community whom you trust, that understand the unique challenges you face.
If you find yourself feeling burnt out, there are many effective strategies you can implement to assist rest and recovery.
The first step is to acknowledge that you are, in fact, suffering from burnout. By identifying that your mental, emotional and physical well-being has diminished, you can give yourself permission to prioritise your recovery. Practice self-compassion at this time and recognise that burnout is NOT a personal failure. Treating yourself with the same kindness you would show a friend who is struggling means the recovery process starts from a place of love, acceptance and compassion.
While recovering, you will need to allocate time for quality rest and rejuvenation. Adopting healthy lifestyle choices such as solid sleep, eating well, gentle exercise and cutting down on consumption of alcohol and other substances is imperative. Introduce activities that promote the reduction of stress such as mindfulness techniques, hobbies that bring you joy and creative outlets that aren’t related to your work.
If possible, disconnect from work related stress, and implement professional boundaries such as delegating tasks and saying no to commitments that don’t support your recovery. This will create a structure that supports your well-being and provides a more sustainable work/life balance moving forward.
And as mentioned earlier, lean on your support systems. As well as your network of friends, family and like-minded colleagues, this could also include a qualified counsellor or psychologist who has an understanding of the stressors associated with a career in the arts. They can provide a safe space for you to explore the difficulties you’re facing, validate your experiences, offer possible coping strategies and support you with empathy and understanding as you regain your joy, energy and connection with the arts.
If you have been suffering from burnout at work or in your personal life, Centred Stage can help. With 20 years experience in the professional theatre, film/tv and music industry, Centred Stage understands these unique challenges. Get in contact today for a free 15 minute chemistry chat, or make a booking via the website.