You’ve likely heard someone say that they’re experiencing burnout – and it’s becoming increasingly common across various professions. The constant demands of work and general responsibilities can take a serious toll on both mental and physical wellbeing. That’s why it’s crucial to recognise the early signs of burnout before it escalates into something more difficult to recover from. In this article, we’ll explore how to identify burnout and share some simple yet effective strategies to manage and prevent it.
Burnout often sneaks up on us because symptoms tend to develop gradually, making them harder to notice at first. While it’s normal to feel stressed or down every now and then, burnout brings a set of signs that we need to be aware of. Here are four key areas to watch for:
- Emotional Signs: Common emotional signs of burnout include feeling irritable, lacking motivation or hope, and experiencing guilt when you try to rest.
- Cognitive Signs: Burnout can affect your thinking, leading to memory problems, difficulty concentrating, constant negative thoughts, and increased indecisiveness.
- Physiological Signs: Burnout can show up physically. You may feel dizzy or nauseous more often, get sick easily, and feel utterly exhausted, even after a full night’s sleep.
- Behavioural Signs: Your behaviour may change too. You might start withdrawing from work or commitments, spend less time with family and friends, struggle to get out of bed, or turn to unhealthy coping habits, like eating too much sugar, drinking alcohol or caffeine, or using drugs.
Being aware of these signs can help you recognise burnout early and take steps to address it before it gets worse. Here are some simple steps you can begin to take if you think you may be experiencing burnout:
- Take Care of Your Body: Pay attention to what you’re putting into your body. Drink plenty of water to stay hydrated-dehydration can add to stress. You might also want to consider how much alcohol or caffeine you’re consuming, as these can increase feelings of anxiety or exhaustion. Eating a balanced diet can also help maintain your energy levels and improve your overall well-being.
- Exercise: Daily movement is another great way to boost mental health. Even a short, 15-minute walk can do wonders for your mood and clarity. And don’t forget the importance of rest. It’s okay to leave some tasks unfinished, life doesn’t always go according to plan, and it’s important to be flexible with yourself.
- Shift Your Mindset: Start by being more mindful of your thoughts. Journaling can be a great way to notice negative or unhelpful patterns and work through them. It’s also important to practice self-compassion, treat yourself with the same kindness you would offer to a close friend. Remind yourself that it’s okay to not be perfect.
- Set Boundaries: Setting boundaries can also be effective in preventing burnout. As difficult as saying “no” can be, it’s crucial to recognise when you’re feeling overwhelmed and can’t take on anymore. Being honest with yourself and others about your limits is a key step toward maintaining your mental and physical health.
- Communicate: Speaking with a psychologist can help you build strategies to manage burnout and provide a safe space to discuss all the stress you’re feeling. It’s also essential to lean on your support system. Surround yourself with friends and family who you trust and who respect you. Having people you can rely on makes all the difference.
Extra Tip!
Breathing exercises can be super helpful when stress and anxiety become overwhelming. One simple technique is ‘puckered-lip breathing.’ Find a moment where you can have some ‘downtime’ (whether it’s on the train home, during lunch, or even in the shower). Sit comfortably, inhale slowly through your nose for 2 seconds, then pucker your lips as if you’re about to blow out a candle. Exhale slowly through your puckered lips for 4-6 seconds. This helps calm your nervous system and brings your focus back to the present.
Above all, be patient with yourself. Recovering from burnout, especially if it’s been building for a while, takes time. And that’s completely okay. Remember that the process of healing also brings growth. Use this experience to learn to be kinder to yourself and to better manage the expectations you set for your own well-being moving forward.