What is boreout (and how to tell if you have it)?
It's safe to say there are plenty of aspects of the coronavirus pandemic we've struggled with. Levels of anxiety have risen across the nation and many of us have grieved – be it a loved one, or the loss of a job. Add in various lockdowns and tiered restrictions, is it any wonder that this year has been a tough one for millions of us when it comes to mental health?
By now, we're all pretty familiar with the term 'burnout', used to describe what happens when you're stressed or under pressure for a long time (your body can be impacted, as well as your mental state). But it seems lockdown and working from home has brought with it a new strain of burnout, that experts are calling 'boreout'.
According to Pablo Vandenabeele, Clinical Director for Mental Health at Bupa UK Insurance, boreout is a mental health condition that happens when there isn’t enough work to occupy your mind. "For example, you may feel like your work is repetitive, easy and doesn’t challenge your abilities enough," explains Vandenabeele.
He adds that factors that contribute to boreout include: swapping your daily commute to work from home, a reduced workload or being put on furlough, and only catching up virtually with your colleagues. "All these changes can cause you to experience boreout, so it’s important to understand the signs to watch out for." Here, Vandenabeele explains boreout in more detail:
What are the symptoms of boreout?
"Boreout can leave you feeling fatigued, anxious, stressed, unmotivated and exhausted," says Vandenabeele. "Suffering with boreout not only affects your work performance, but impacts your mental health, too." He adds that boreout and burnout share the same symptoms, but what sets them apart is the difference in workload. "You may experience burnout if you feel over-worked, but boreout is the opposite. It occurs when you don’t feel challenged by your work, or if your workload has reduced." He adds that mental health conditions can leave you feeling stressed or fatigued, so it’s important to seek help if you need it.
"Whilst boreout mainly affects your working life, you can experience it in your relationship too," notes Vandenabeele. If you’re feeling lonely, worried or anxious about your relationship, it’s important to talk honestly (and calmly) with your partner about how you’re feeling.
What can trigger boreout?
According to Vandenabeele, a whole load of things including: a reduction in your workload, a lack of social interaction with your colleagues and feeling underwhelmed or bored in at work or in your relationship. "We’re living in uncertain times, if you’ve been placed on furlough or you’re temporarily working reduced hours, you may experience boreout. Similarly, with restaurants, bars and gyms closed, you may be suffering from boreout in your daily life, or in your relationship."
If you’re experiencing boreout in your relationship, it’s time to get creative, he advises. "Whilst we’re not able to experience our usual date nights outside of our homes, there’s plenty of ways to enjoy your time together again." From virtual cooking lessons to online gym classes, why not try something new to help break the repetition?
How can you beat boreout?
If you’re suffering from boreout, it’s likely you won’t feel motivated to achieve your goals – either at work or at home. Instead, take time to think about them and how they make you feel. "Notice how your body responds as you think about each goal and watch out for your body feeling tense or feeling anxious," says Vandenabeele. "If you experience a reaction like this, park that goal for now." He adds that honing in on goals that spark some sort of excitement is a better approach.
"Write down small but achievable steps to help you tick this off your list, as this can help keep you motivated. If they’re work-related, you could run these by your manager and ask for any support to help you achieve your goals." If your goals are related to your home life, such as saving money or keeping your house tidy, sharing them with a friend or loved ones will help you stay on track.
Talking is also advised – be it to your partner, a friend or your boss (especially if your boreout is work-induced). "If you’re experiencing boreout in your working life, speaking to your manager can help – ask yourself what’s causing you to feel stressed or anxious, you don’t have to leave your job for these feelings to subside," says Vandenabeele. "Work with your manager to identify any new responsibilities you’d like to take on that may reduce your boreout."
Other ways to look after your relationship during this tough time is through daily check-ins (so you both know how each other are feeling), giving each other space if you’re feeling irritated and plan some nice ways to spend quality time with each other.
Looking for more inspiration? Vandenabeele suggests prioritising self-care (even if you’re not feeling up to it, a healthy meal, quick workout or a good night’s sleep can improve your mood and leave you feeling more positive) and exercise. "Speaking to a healthcare professional about how you’re feeling can help too," he adds. "They’ll be able to help you identify what’s causing you to feel this way, and to identify steps to take to improve how you feel."
How can I overcome boreout in lockdown?
Although it feels like life is on pause, there are still small actions you can take that'll make a big difference. "Make a to do list for each day and tick off anything you’ve achieved," says Vandenabeele. "This could be something like heading out for a brisk walk, practising mindfulness, or video calling a friend." He also recommends jotting down three things you’re grateful for each day before you head to bed. "Get creative and begin a new hobby that’s COVID-safe, too. This could be an online volunteering opportunity, learning a language or getting busy in the kitchen." There’s also a heap of online self-help that can help to reduce any stress, worry or anxiety you’re feeling.
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