BURNOUT - How to Recognise and Manage it

Burnout is a state of exhaustion caused by prolonged stress. It can stem from demanding work environments or personal responsibilities. Recognising the signs and taking steps to manage burnout are essential for maintaining your well-being.

Here’s how to spot and handle burnout effectively.

Recognising Burnout

Burnout can manifest in various ways. Here are some common signs to look out for:

- Constant Tiredness: Feeling exhausted all the time, no matter how much rest you get.

- Negative Outlook: Developing a cynical attitude towards work or life in general.

- Decreased Performance: Struggling to concentrate or make decisions.

- Physical Issues: Experiencing headaches, stomach problems, or other unexplained aches.

- Emotional Strain: Feeling overwhelmed, anxious, or depressed.

Of course, many of these symptoms may also be associated with depression, anxiety or other conditions, including physical illnesses. If concerned, please always consult your GP.

But, back to the immediate topic: if you feel - or are advised - that you are suffering from burnout, it’s time to take action.

Managing Burnout

Managing burnout involves both immediate relief and long-term changes. Here are some practical steps to help you cope:

1. Acknowledge and Seek Support: Recognise that you’re experiencing burnout. Talk to friends, family, or a therapist about your feelings. Sharing your struggles can lighten the emotional load. If possible, discuss your situation with your manager to explore adjustments to your workload.

2. Prioritise Self-Care :Take care of your physical health by getting enough sleep, eating well, and staying hydrated. Regular physical activity, even a short walk, can boost your mood and energy levels.

3. Set Boundaries and Take Breaks: Learn to say no to additional tasks you can’t handle. Establish clear boundaries between work and personal time. Avoid checking work emails or taking work calls outside of office hours. Schedule regular breaks during your day to rest and recharge. Consider taking a few days off if you need a longer respite.

4. Practice Relaxation Incorporate relaxation techniques like meditation, deep breathing exercises, or yoga into your routine. Spend time doing activities that bring you joy and relaxation, whether it’s reading, gardening, or listening to music.

5. Seek Professional Help if Needed: If burnout persists despite your efforts, consider seeking help from a mental health professional. Therapy can provide you with tailored coping strategies and support.

Preventing Burnout

Preventing burnout requires ongoing effort and self-awareness. Here are some tips to help you stay on track:

-Monitor Stress Levels: Regularly check how you’re feeling and take action when you notice signs of stress building up.

- Maintain Work-Life Balance: Make time for activities and people you enjoy outside of work.

- Stay Organised: Use planners or apps to manage your time and tasks effectively, reducing the feeling of being overwhelmed.

Burnout is serious, but with the right strategies, you can manage it and improve your well-being. Prioritise your mental health and don’t hesitate to seek help if needed. Your well-being is worth the effort.