How to bounce back from burnout and be motivated at work

Paano kaya maibabalik ang motivation sa trabaho ng Gen Z at millennials? Base sa Deloitte’s 2023 Gen Z and millennial survey, 81% ng Filipino Gen Z’s at  66% ng millennials are experiencing burnout!

‘Yan ang pag-uusapan ng ating safe space na si Doc Anna, kasama ang clinical psychologist na si Dr. Chantal Tabo-Corpuz sa episode na ito ng Share Ko Lang.

DOC ANNA: Hello, mga Kapuso! Ako si Dra. Anna Tuazon, ang inyong kakuwentuhan na psychologist sa Share Ko Lang.

Wala na ba kayong gana sa trabaho? ‘Yung tipong kahit anong effort ang gawin mo, pagod ka pa rin. And not just physically, but also mentally. Naku! Baka burnout na ‘yan.

Base sa isang study, 70% ng Filipino Gen Z’s and 63% of millennials are experiencing burnout sa trabaho.

So paano natin maibabalik ang motivation for work? ‘Yan ang pag-uusapan natin kasama ang clinical psychologist na si Dr. Chantal Tabo-Corpuz. Hello, Dr. Chantal. Welcome to Share Ko Lang.

DRA. CHANTAL: Hi, Dr. Anna. Thanks for welcoming me to be here. Nice to be here.

DOC ANNA: I think marami na talagang gumagamit ng salitang "burnout". Pwede rin nating tawaging "toxic", 'di ba, ‘yung gano'n?

Pero iba ‘yung pagod. Iba ‘yung burnout. So, anong kaibahan ng burnout sa "pagod lang ako" or "stressed"?

DRA. CHANTAL: So, 'pag sinabi kasi nating burnout, it’s a state of mental, physical and emotional exhaustion. So, kailangan or oftentimes these three factors are present for you to say na it’s burnout.

And usually, kapag burned out ka, it’s been there for quite some time versus pagod na napagod ka but after one day of sleep, you’re okay na the next day. Parang problem solved, 'di ka na emotional, 'di ka na mentally tired.

Pero 'pag sinabi nating burnout, it takes a while for you to get there. It takes a while also to get out of there. So ‘yun 'pag burnout.

DOC ANNA: So pagdating talaga sa burnout, it’s all about prevention. Sana. Kasi sabi mo nga, iwasan na natin..

DRA. CHANTAL: Ideally.

DOC ANNA: Na mag-ipon ng napakaraming stress and pagod, ‘no? Para mas madali din tayo mag-bounce back or recover.

So ano ‘yung mga pangunahing sanhi ng burnout? What are the causes? Lalo na sa workplace.

DRA. CHANTAL: For workplace burnout, according to the author and journalist na si Jennifer Moss, there are six causes or ‘yung sanhi ng burnout sa trabaho.

The first is workload. So, you have so much to do, so little time or very big task pero the deadline is in three days na hindi mo talaga kaya. Even if you are the best organizer or you have the time management skills, hirap.

Perceived lack of control. Sometimes, no, oftentimes at work, we need independence, we need autonomy. So if you have, let’s say, supervisors or colleagues who tend to micromanage, tell you what to do, how to do it, and you can’t do your own style, hindi mo magawa ‘yung gusto mo, another factor for burnout ‘yan. It makes you feel wala kang freedom, wala kang contribution or wala kang ambag sa trabaho.

Another factor is lack of reward or recognition. So, people who work hard, put all the effort, and then not appreciated. Naturally, it would make you feel not so motivated to work or some people would get angry, sad, resentful, magtatampo kasi nga naman, you worked hard, you didn’t get that reward that you deserve.

Another factor is poor relations. And for Filipinos, ‘di ba, that’s very important. We are very sociables, social beings rather. So, it’s important for us to have good relationship with colleagues, supervisors, even our clients, our stakeholders. So, if you go to work tapos we feel that we don’t belong or we feel isolated, discriminated, outcast, that, you know, is definitely a factor for burnout.

The fifth one is lack of fairness. So, when you see favoritism, bias, sometimes discrimination, or sa 'yo napupunta ‘yung trabaho pero ‘yung colleague mo wala. That’s not so fair. Also affects, of course, emotional and mental stress.

And lastly, you don’t have matching values with the workplace. So, the work cultures go against your personal values or basically may pinaniniwalaan ka na either hindi mo nakikita sa workplace or outright magkaiba ng paniniwala sa 'yo.

So usually, these things, ‘pag nagpatong-patong, you slowly feel the burnout.

DOC ANNA: So, hindi lang sa workload ‘yun. And at the same time, I can also imagine, parang feeling ko maraming makaka-relate. Parang feeling ko may mga nag-check doon sa checklist mo, Doc. ‘Di ba? 'Pag sabihin, hala, ako rin ‘yun. Hala, ako rin ‘yun. Ay, naku nega din ang boss ko. Ako rin ‘yan.

So, marami talaga nakaka-relate diyan. Especially young people. ‘Di ba kanina nasabi ko, bakit ang taas-taas, 70%? That’s more than half. That’s a majority of younger people. Do you have any thoughts about that? Parang bakit sa mga bata, mas talagang at risk sila for burnout?

DRA. CHANTAL: I feel like there’s a generational factor there, Doc Anna. I feel like the younger generation are more in touch and are able to speak more if they’re feeling not okay, compared to the older generation.

And that has pros and cons. I’m not saying they’re better or they’re worse, but for sure, for example, ‘yan, so workplace, and you don’t feel fair, or you feel like you need to call out something, usually it’s the younger ones who are able to assert and call it out, versus in the older generation that they learned, sige, kakayanin, tiis, even if it’s not the most fair na. Parang ‘yun ‘yung sa resilience part, na parang medyo romanticized na, as long as it makes your goals or financially okay ka, you’re okay.

I feel like it’s really just the characteristics of the generation that’s really different. May pros and cons talaga ‘yan. One is not better than the other but for sure in some scenarios, may mas magre-react na younger ones versus other scenarios na let’s say, majority are in the older generation, less, you know, less noise on how to react to certain things when it comes to burnout in the workplace.

DOC ANNA: Sabi mo nga, strong ang sense of fairness and justice ng mga kabataan ngayon.

DRA. CHANTAL: Right, right.

DOC ANNA: Parang kung dati siguro tayo, hindi pa tayo masyadong mulat na, ''Ay hindi pala pwede ‘yun." Oo.

DRA. CHANTAL: Oo, pwede pala akong magsalita.

DOC ANNA: Una kong trabaho, five months akong hindi sumahod. Kasi, 'di ba, matagal daw ang process ng onboarding. And, ‘yung time na 'yun, parang feeling ko, ah, normal daw 'yun. O, sige, tanggapin ko. Pero ngayon, parang, teka. Hindi naman pala dapat.

DRA. CHANTAL: Hindi pwede 'yan.

DOC ANNA: Hindi pwede 'yon. So, parang, actually, parang, when you laid out ‘yung factors ng burnout, it’s now making sense. Bakit mas sa kanila nahi-hit? Kasi actually, strong.

Ako, I don’t know about your clients, pero the clients and students I work with, strong talaga ang identity, the way they identify with their values. Talagang may paninindigan. They’re gonna fight for it. Sabi mo nga, pros and cons.

DRA. CHANTAL: May pros and cons 'yan.

DOC ANNA: We need people with conviction like that. And at the same time, may compassion fatigue and compassion burnout. Sometimes when you care so much about the world, about what’s going on, mas talagang may burnout. So we have to keep those things in mind.  

I’m curious, Doc Chantal, kasi you’re in the health field too, in a way, 'di ba? You have your clients, you’re a practitioner and you manage and oversee you know, other clinicians also. Nakaranas ka na ba ng burnout, Doc Chantal?

DRA. CHANTAL: For sure. I think it’s relatively common enough to experience it at one point in your life.

DOC ANNA: Yeah. So, in a way, even mental health professionals can get burnout too. Yeah.

DRA. CHANTAL: Yeah.

DOC ANNA: Kasi, 'di ba, it’s fast-paced enough in the sense na 'pag may emergency tayo, on call, we have to attend. We have to attend to it. 'Di ba? Yeah.

So, what do you do to help you 'pag naba-burnout ka na or may nase-sense?

DRA. CHANTAL: Yes. A disclaimer that this differs per person, no? So, I would actually invite everyone to reflect, ano 'yung personal markers mo for not burnout, pero ‘yung sana papalapit ka na sa burnout, no?

For me, if I notice that I’m spending less time with the family, or, like, normally, I can manage my emotions, but, you know, a little bit, a little bit of stress there, medyo iritang-irita ka. Or I’m not doing the, I don’t like the things that I usually enjoy. These are my markers.

And so ideally, anyone, when you feel that you’re becoming a little bit not more yourself, so emotion dysregulation, you’re not able to manage it. Even physical pains in the body. Or normally you’re okay, wala ka namang negative thoughts, pero nagsa-start na din ‘yung negative thoughts.

Once you’re aware that it’s starting, that’s your invitation to pause and reflect na, oops, wait lang, parang I’m not okay na. Baka I need a little bit break na because ideally, we don’t want to get to the burnout point. Ibang markers ‘yun. Mas intense, mas concerning ‘yung behaviors 'pag nasa burnout stage ka na.

DOC ANNA: Ano ‘yung mga concerning behaviors? Just in case. Baka ‘yung iba kasi wala na doon sa pre. Nasa burnout na.

DRA. CHANTAL: Okay. So, kunwari, I’m saying nga, 'di ba, the emotion dysregulation, you’re starting to feel it. But when you’re burnt out, ‘yun na ‘yung nadi-displace mo sa iba ‘yung galit mo.

It’s medyo common for Filipinos na kapag na-stress sa work, unfortunately, may iba na nalalabas sa family members, nalalabas sa boyfriend or girlfriend nila, sa partners nila. So, other people suffer your emotion dysregulation.

Or sometimes, you’re so stressed, you withdraw or you isolate. I don’t wanna go outside even though all your friends are telling, hindi, sige, magbakasyon tayo, let’s relax. No, I’m good, dito na lang ako. But normally, you would go with them.

So, parang drastic change in your behaviors.

One other marker that’s very concerning na is constant physical pain in your body. So dati, parang okay, isang sakit sa ulo, Biogesic, you’re good. But then, talagang weeks, days, the headaches persist, body pains persist, parang you really need regular massage.

So the intensity of these markers, parang it’s very concerning because normally I don’t feel this.

Or even the thoughts, like I said, mental exhaustion. So, normally you’re okay, but then when you’re burned out, you have thoughts like, naku, wala na akong kwenta sa work, or life is so hard. Parang very concerning thoughts, you know, very clinical. I don’t wanna mention it anymore, but thoughts that are very, normally hindi mo iisipin, no? But suddenly you think of not so happy thoughts. ‘Yan, okay, ops, burnout na yata 'to. Baka I need to really check in with myself. What do I need? Gano'n.

DOC ANNA: So, anong pwedeng mangyari? 'Pag hindi natin talaga naagapan ‘yung burnout, why does, you know, bakit kailangan natin siyang pagtuunan ng pansin?

DRA. CHANTAL: For these kinds of people, you have to make them realize how, if this continues, it’s not sustainable for your mental health and physical health.

So mental health, what starts as burnout can develop to clinical levels symptoms, no? Hopefully not depression, anxiety, related symptoms, no? Baka ma-trigger ‘yung ibang symptoms that you didn’t have. Ayaw natin mapunta doon.

But also the physical health, because when you have chronic stress, right, burnout is like essentially stress that’s chronic. It can, you’re at risk of developing other chronic physical illness, no?

And you have to explain that to them na this may happen to you. And if they still don’t get it, you can try to reframe it. Okay, if this happened to you, these affect your goals for yourself.

So, for example, you want to be like a marathon runner, for example. How would you do that if you’re always physically sick?

Or you have these career goals. You want to be vice president or you want to be head of this company or this workplace. How can you do that if ngayon pa lang you’re experiencing the barriers? You can’t function well. You know, your relationships suffer, your health suffers, emotionally you’re not okay. So, it might affect you reaching your goals.

So, you kind of have to reframe it in a way that it would feel important for them to pause and stop. Okay, this is urgent pala. I need to stop na pala.

DOC ANNA: So, check for collateral damage.

DRA. CHANTAL: Yes.

DOC ANNA: ‘Pag meron kang intense goal that you’re pursuing, parang sige, pull an all-nighter for this very very important project. Pero one-night lang naman. Not that you need it regardless pero still, check for collateral damage.

Parang ano 'yung expense nito, is it to my health? ‘Yung iba, 'di ba, nalalagas ang buhok. Sabi mo nga, nagkaka-ulcer, nagkakasakit.

DRA. CHANTAL: Yes.

DOC ANNA: And then, ‘yun na nga, maybe ikaw okay ka, akala mo okay ang lahat, pero galit na galit na pala sa 'yo yung pamilya mo.

DRA. CHANTAL: Yes

DOC ANNA: Kasi ang sungit-sungit mo na or hindi ka na nakiki... you’re not fulfilling your duties anymore or role in the family. Which is also, ‘yung burnout, hindi lang sa 'yo. It could affect your loved ones.

DRA. CHANTAL: Oh, yes. Yes. Usually, in a systemic theory, when one person is not okay, it indirectly affects other people. You know, if a father or a mother is stressed, not attending to their children, you can understand how the children can feel a little neglected maybe or just even sad na, oh, they’re not spending time with me anymore. Dati naman, we do. So, it has collateral damage as you said.

DOC ANNA: So, punta naman tayo sa hopeful solutions, no? Parang there, 'di ba? Para hindi talagang matuluyang mag-burnout. What are the effective ways, no, para to overcome it?

DRA. CHANTAL: So, awareness is first. Once you’re aware, you pause. And then, that’s where you consciously or actively address your needs.

What do I need? Do I need sleep? Do I need more time with my friends? Do I need to reframe my thoughts? You need to challenge some of the thinking.

So kunwari naisip mo, wala akong kwenta sa work. And you pause, wait lang, wala ba talaga akong kwenta? Eh mayroon naman akong na-meet na targets. Mayroon naman akong naambag, may evidence ako na I am doing my part.

Sometimes you don’t get there if we don’t pause. So we need that pause to really evaluate our thoughts.

And then the physical needs, eating, sleeping.

DOC ANNA: Doc Chantal, we asked some of our Kapuso, kung paano sila nakakabangon sa burnout, sa trabaho.

At meron tayong isang Kapuso na ang sabi niya, “Iiniisip ko lagi ‘yung reason kung bakit ka nagtatrabaho. Bakit kailangan mo bumangon at maging grateful palagi? Kasi kahit mahirap, may inaasahan ka na trabaho na bubuhay sa pamilya.”

So I guess for this Kapuso, I work for my family. Para stable, secure ang future ng family ko. So with that, suddenly, ‘yung hinit mo, ‘di ba, values. Okay na. Parang sige, it’s worth doing.

‘Yung isa naman nating Kapuso, parang sabi mo, teka lang, pause muna tayo. Sabi nu'ng isa, “Isipin mo lang ‘yung mga bagay o gagawin mo pa lang na magpapasaya sa 'yo.” Parang go back. Go back to what gives you joy, gives you rest, enjoyment.

And of course, ‘yung isang Kapuso, sabi niya, “Mag-unwind kahit minsan. ‘Yung pasyal-pasyal lang kahit sa mga simpleng lugar.”

‘Yan. Kasi parang ‘yun naman ‘yung burnout, ‘di ba? Kasi wala nang, hindi ka na tumigil. Kaya nga sa work, 'di ba, in a regular workweek, we have days off. We have our weekends. Dapat, strictly speaking, hours should end. Work hours should end. And that is our chance to really recover and recharge. So, hindi optional sa atin ang magpahinga. Tama ba, Doc?

DRA. CHANTAL: Yes. Requirement siya, essential siya. And I really like what they said [na] basically the first one is like meaning making. You know, finding the meaning through that very stressful job or work life. Pero if you find the meaning, mas gumagaan e, mas kaya mo.

The other one is reframing, how to look at it in a different way.

And self-care. Ah, oo nga pala, I need to take a break. Nga pala, na-enjoy ko before [ang] mamasyal. So, baka I should do that. So, very nice for them.

DOC ANNA: So parang, there are big and small things that we can do. Parang hindi naman, kasi alam ko hindi naman lahat tayo afford mag-demand sa work or afford mag-change ng trabaho. But even in the work that you have, 'di ba, meron tayong maliliit na pahinga, na paghinga na pwedeng mahanap in between. Whether it be your favorite co-worker, chika kayo ng konti, ‘di ba, para at least you’re commiserating you know, du'n sa mga stresses ng job.

Now, the big things, Doc Chantal. Na-mention niyo na 'yung kanina, ‘yung pwedeng gawin ng company, or pwedeng gawin ng mga employers.

Kasi sa totoo lang, it starts there, 'di ba? Kaya nga tayo na-burnout, kasi nga 'yung mga ingredients that’s in the workplace, unfortunately. Kaya sabi mo nga, 'di ba, lahat nakaranas ng burnout.

DRA. CHANTAL: Yes. Part of the system.

DOC ANNA: Bihira tayo makaranas tayo na hindi tayo, na alien sa kanila ang burnouts.

So, what can employers do to help their workers na hindi ma-burnout?

DRA. CHANTAL: Yes. Ideally, companies or employers, particularly sometimes HR, it would be nice if they can check in with their employees. Masaya pa ba kayo? Are there things we can improve?

So some companies do that already. But the general principle there is you think of your employees as people. So they’re not just workers. They’re not just there to churn the numbers. They are people with needs and you have to think of their well-being.

So, and one important thing I’d like to highlight here is that other companies, well, one, people, some companies don’t have mental health awareness. So, ‘yun pa lang, okay? Mental health awareness, first step.

Other people, or company, sorry, have mental health awareness, but sometimes they don’t do anything about it.

DOC ANNA: Hanggang awareness na lang.

DRA. CHANTAL: Oo. So that’s like, oh, be aware of your well-being markers, but then no actual changes.

And so, ideally, the most ideal is may mental health awareness and systems in place for work-life balance, wellness. There are companies with wellness programs that they can join, whether group or individual.

So, at the very least, whether the employees get the services or not, it’s their choice. Pero the fact na may ganong choice works a lot or works wonders for our employees.

DOC ANNA: And it goes back to the root causes of burnout anyway.

DRA. CHANTAL: Yes.

DOC ANNA: Sabi mo nga parang, kung wala man silang resources to invest in very comprehensive, explicit mental health services, at the very least, i-recognize niyo ‘yung workers. Give them a sense of agency. Allow them to be more active participants kung ano man ‘yung mga kine-create at dine-develop sa workplace.

And then, of course, ‘yun na nga, be fair, don’t discriminate. Parang, nasa loob na rin eh, ‘di ba, ng causes na ‘yun. Kasi, I think, some workplaces, parang, ang iniisip na nila, ay wala kasi kaming counselor, ay wala kaming psychologist. Or they think, ‘yun lang ang kailangan nilang gawin, 'di ba? O, magpa-webinar tayo, magpa-seminar tayo. And they think that’s it. But that doesn’t address na, huy, napaka-toxic pa rin ng environment. Recipe for burnout.

DRA. CHANTAL: Yes. Nothing really changed. You’re just aware. In fact, mas malala. You’re aware, but you’re also aware nothing’s changing.

Sadly, sometimes mataas ‘yung turnover because of that. Oh, I don’t like it here. I’ll just go to another company who takes care of me.

DOC ANNA: So, in a way, parang, you know, I think businesses are starting to realize that naman, uy high attrition rate, high turnover rate, parang hindi rin okay for their bottom line. 'Di ba? That people are burning out. Left and right.

DRA. CHANTAL: Yes. Yes. And it’s something you can’t ignore.

DOC ANNA: So for final question na lang, Doc, anong mapapayo niyo sa mga taong medyo nakakaramdam ng guilt kasi finally ilalaan na nila ng oras para sa sarili nila? ‘Yung they’re taking the first steps towards burnout, right? And prioritizing themselves. Sabi mo nga, taking a bigger chunk of that pie for themselves. Ang Filipino, mabilis mag-guilty sa ganyan. Anong pwede mo ipayo sa kanila?

DRA. CHANTAL: I’d like to reassure them that it’s, there’s nothing wrong with taking care of yourself because you are equally important than the people that you love.

So, taking the time is a form of self-love, self-compassion. Everyone needs that. Everyone needs for you to be happy and have a good life, happy well-being, ganyan.

You need to take care of yourself. You need to take the time to really attend to yourself and your needs. And there’s nothing wrong with that.

If you feel guilty, think of it siguro na lang as an investment for your own future. That for you to be well, you also take the time to pause and be with yourself. And that’s okay. It’s fine. You’re okay.

DOC ANNA: It’s okay. It’s fine. And no one’s going to give you time, no? Except for yourself.

DRA. CHANTAL: Right. You deserve it.

DOC ANNA: ‘Yun ang ultimate sense of agency natin, di ba? How much time do we give ourselves? Thank you again, Doc Chantal, for being here with us sa Share ko lang.

DRA. CHANTAL: You’re welcome and thank you also, Doc Anna.