When your body and mind are exhausted after a long period of high stress or anxiety, we call the condition ‘burnout’. Here’s how to recognise if you’re at risk of experiencing burnout, and some steps you can take to prevent it.

Recognise the Signs and Symptoms of Burnout

Burnout happens gradually so it’s not always easy to spot the signs. Be aware of these physical and mental symptoms:

  • Feeling tired and drained every day
  • Feeling irritable, anxious and overwhelmed
  • Feeling helpless and alone
  • Little or no motivation
  • Struggling to focus
  • Changes in your sleeping patterns (sleeping too much or too little)
  • Getting headaches or muscle aches more often
  • Getting sick more often
  • Procrastinating (putting off your tasks until later) or avoiding your responsibilities
  • Isolating yourself from your friends, family or co-workers

Dealing with Burnout

If you have the symptoms of burnout, what should you do?

  • Identify the things that are causing you the most stress. Ask yourself which of these things can you change or control.
  • Accept that some things are out of your control, and focus on improving the things you can control.
  • Communicate with your supervisors and co-workers about stressful work situations, and work together to come up with a solution.
  • Talk to your loved ones about stress at home or in your relationships.
  • Build a daily routine and stick to it as consistently as you can.
  • Get regular exercise throughout the week, and take breaks throughout your workday to move and stretch.
  • Eat a balanced diet to support your immune system.
  • Follow a regular sleep schedule and make sure you’re getting enough rest each night.
  • To prevent mental exhaustion, give yourself regular breaks from news channels and social media.
  • Do some deep breathing and relaxation exercises in the mornings and evenings, or any time you start to feel anxious.
  • Reach out to a counsellor or a support group to talk about what’s bothering you and get valuable advice.

Remember that the past year has been especially stressful, and it’s normal to feel overwhelmed and anxious. Make sure you take good care of yourself, so you can cope with those feelings and avoid burnout. If you would like to talk to someone, call LifeAssist and one of our professional counsellors can assist.