How to Avoid Burning Yourself Out

What is burnout?

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress which causes feelings of being overwhelmed and emotionally drained. Burnout, while not being necessarily inevitable for everyone, can often feel unavoidable due to several factors that are pervasive in modern life. 

The longer you experience burnout, the more likely you are to begin to lose interest, motivation and to detach yourself from the cause of the problem. A big misconception is that it’s always work related and while that is the most common reason for burnout, it’s not the only way and it can occur in other areas of your life from: relationships, socially, parenting, routine, hobbies and everyday life.

What are the signs of burnout?

Burnout comes out in 3 ways being physical, emotional and behavioural.

• Physical Symptoms: Insomnia, headaches, chronic fatigue and changes in appetite.
• Emotional Symptoms: Irritability, depression, anxiety, depression, self-doubt and a sense of being a failure.
• Behavioural Symptoms: Procrastination, isolating yourself, withdrawing from responsibilities and using food, alcohol or other substances to cope.

How to avoid burnout?

Now we know what burnout is and what causes it but how do we take the right steps in avoiding it? Well, it’s actually simpler than you might think!

1. Prioritise your own self-care

• A healthy lifestyle: Exercise regularly, eat a varied and balanced diet and try to get enough sleep. Not only does this help you physically but also mentally. 
• Learn to relax: Reduce stress by taking breaks, spend time with friends and family (unless they’re the ones causing you stress) and even practise yoga and meditation. Engage in activities and hobbies that you enjoy, that are stress free and bring peace to you. 

2. Set the right boundaries for you

• Work-life balance: Don’t bring your work home, define your work hours and stick to them. Constantly pushing yourself doesn’t just increase your chances of burnout but it will then result in more downtime in your work when you are experiencing stress. 
• Learn when to say no: Understand your limits, stick to them and don’t overcommit. Pushing yourself to the limit will only hurt you.

3. Manage your personal and professional workload

• Delegate if you have to: Don’t be afraid to delegate responsibilities to others, you’re in a team after all and you’re all there to help each other at the end of the day.
• Breakdown tasks into smaller steps: Large projects can be overwhelming so break them down into smaller, more manageable parts. Take one step at a time and you’ll be running in no time. 

4. If in doubt, seek support

• Your friends, family and colleagues: No matter what other people have going on in their lives, your friends, family and colleagues are there for you, so don’t ever feel like you can’t talk to them. If you for whatever reason you can’t talk to them, then seek professional help.
• Professional help: It’s not easy to reach out for help but if it’s too much, please don’t hesitate to seek professional counselling or coaching. Help is never a weakness, it’s by far the strongest thing you can do!

What if you’re experiencing burnout?

Sometimes it’s too late to avoid it, so how can you help yourself when you're experiencing it?

1. Acknowledge the cause

• Recognize symptoms: Be honest with yourself and work out what specifically has caused your stress and fatigue that you’re feeling. 
• Not again: Once you’ve worked out what caused it, take steps to address it so it won’t affect you in the future. You don’t want the same issue to burn you out again!

2. Take a break on yourself

• Take time off: Use your holiday days to rest and recharge, that’s what they’re there for. You don’t have to go on a holiday, even a week break away from work and its responsibilities can make a significant difference.
• Daily breaks in the day: Take regular short breaks throughout your workday to relax, rejuvenate and recharge. Either take lots of shorter breaks throughout the day or less but longer breaks to give yourself in the right headspace.

3. Revaluate your priorities

• Set yourself realistic goals: Reassess your goals and priorities, both professional and personal. Goals are meant to be obtainable, so set realistic goals and don’t beat yourself up if you for whatever reason don’t meet them. It’s a marathon, not a sprint. 
• Adjust your workload: Talk to your boss about your workload and explore ways to make it more manageable for both parties.

4. Develop your own support system

• Talk to someone: It feels hard to discuss your feelings with a trusted friend, family member, or colleague but once you do, it’s a weight off your shoulders.
• Join supportive groups: Talking to others who are experiencing similar issues is helpful in knowing you’re not alone and receiving advice on how to help you in your own situation. 

In conclusion

While burnout might seem inevitable due to the high demands of modern life, it’s important to recognize that it’s a systemic issue rather than an individual failing. Addressing burnout requires changes at both the organisational and personal levels. Employers can foster a healthier work environment by promoting a healthy work-life balance, providing support, and creating a culture that values mental well-being. On an individual level, setting boundaries, practising self-care, and seeking support can help mitigate the risk of burnout.

Burnout is a serious issue that can have profound effects on your physical and mental health. By recognizing the signs early, taking proactive steps to prevent it, and ultimately knowing how to address it if it occurs you can maintain your well-being and continue to thrive both personally and professionally!

As always, looking forward to reading your thoughts and questions in the comments. 

With love and gratitude,

David