How To Manage Burnout

Burnout refers to a state of constant physical and emotional exhaustion resulting from excessive and ongoing stress. It can occur when someone feels overwhelmed, emotionally drained, and unable to cope with constant demands. This condition is most often related to pressures at work, however it can also occur from areas of our lives such as relationships, care giving or parenting. According to the World Health Organisation (WHO), burnout is understood by three factors:

1. Feelings of low energy or exhaustion
2. Disengagement from your job or negative feelings about your job
3. Reduced productivity or quality of work

It’s crucial to spot the signs and symptoms of burnout early to prevent severe consequences. Common signs and symptoms include:

• Ongoing tiredness or low energy
• Trouble sleeping or staying asleep
• Regular headaches, backaches, or muscle pain
• A weaker immune system, leading to frequent colds and sicknesses
• Difficulty focusing or forgetfulness
• Moodiness, irritability, or a short temper
• Loss of motivation and job satisfaction
• Withdrawing from friends and family

Burnout can be caused by various factors, such as:

• Too much work and unrealistic expectations
• Little control over one’s job or decision-making
• Not enough recognition or reward for work achievements
• Boring or unchallenging work
• Poor balance between work and personal life
• Lack of support from colleagues and supervisors
• High-stress, high-pressure work environment

Taking steps to manage stress and maintain a healthy work-life balance can help prevent and manage burnout. Some strategies for how to manage burnout include:

1. Set achievable goals: Assess your workload and prioritise tasks. Break large tasks into smaller, manageable steps.
2. Create boundaries: Limit work hours and avoid taking on too much. Learn to say no to extra tasks when needed.
3. Take breaks and look after yourself: Take short breaks during the day to relax and recharge. Make sure you get enough sleep, eat well, and exercise regularly.
4. Connect with others: Build a support network of colleagues, friends, and family to share your feelings and experiences.
5. Try relaxation techniques: Add relaxation practices like deep breathing, meditation, or yoga to your daily routine.
6. Get professional help: If you’re struggling with burnout and finding it hard to cope, consider talking to a professional, such as your GP or a counsellor.