Burnout can affect everyone and it's more than just feeling tired! Burnout is a form of emotional exhaustion that can occur in response to persistent and unrelenting stress. The post-pandemic era has seen an increase in those feeling distressed by workloads as professionals move from primarily online to in-office workloads.
Since COVID-19 lockdowns, many people have struggled to establish boundaries between work and home and to juggle work demands with at-home challenges. This blurred line between work and personal life could be considered both beneficial and detrimental to mental health. On one hand, individuals were able to spend more time with their families, however, this also led to greater isolation as people no longer had workplace interactions. Now, with the migration back to in-person work, people face greater responsibilities and a higher workload as productivity moves back to pre-pandemic expectations.
The Symptoms
While it varies depending on the person, there are some symptoms that tend to remain consistent. These symptoms include low energy, motivation or mood; procrastination; irritability; feeling exhausted or drained; disrupted sleep; and headaches and body pain.
Some may not exhibit all these symptoms but can still be experiencing burnout and some may experience some of these symptoms and simply be rundown. Burnout is a combination of physical, psychological and emotional overload to the point of impacted productivity.
Tackling Burnout
Burnout is not a long-term problem! It’s easily manageable and can be self-treated.
If you’re feeling overwhelmed emotionally, consider this aspect of your well-being. Self-care, while it seems insignificant, can be incredibly beneficial. Self-care refers to activities that we deliberately take part in regularly to maintain and enhance our health. Be proactive and take part in activities that you know improve your mental state. This may include exercise, reading, meditation, disconnecting from technology, or spending time with loved ones.
Burnout can also result from external factors that make you physically rundown. Listen to your body! If you are feeling physically drained, take a few days off exercise and eat what makes you feel good. If work is a factor that's making you feel rundown, take the measures necissary to improve this. You could look at implementing strategies at work that mitigate stress, including organising your week or regularly taking quick breaks. Even consider taking some time off to reset and reprioritise.
Come up with a plan for periods of high stress. This can be a comprehensive plan that is catered to you in particular. Think about activities that help you cope, identify your daily self-care needs and replace negative coping strategies with positive alternatives. Incorporating this into your day-to-day will help minimise the risk of burnout, reset, reduce stress and increase productivity. You will find yourself re-energised and more equipped to meet the demands of daily life.
Here our top tips to consider implementing:
Recognise the Signs Early: Awareness is the first step to recovery.
Re-establish Boundaries: Say "no" more often. Set clear start and end times for work, even if you're remote or in a high-demand role.
Schedule Recovery Time: Treat rest as non-negotiable. Block out time for breaks, hobbies, exercise, or simply doing nothing.
Prioritise Sleep and Nutrition: Burnout often starts with neglecting the basics. Good sleep and balanced meals restore your body and brain.
Ask for Support: Speak to your manager, HR, a mentor, or a therapist. Don’t suffer in silence, burnout thrives in isolation.
Reconnect with Purpose: Reflect on what gives you joy and meaning. Reframing your "why" can reignite your motivation.
Reduce Low-Value Tasks: Delegate or delete tasks that drain energy without impact. Focus on what truly matters.
Practice Mindfulness or Movement: Even 10 minutes a day of meditation, walking, or yoga can help you reset mentally.
Use Your Leave: Don’t save up your annual leave endlessly, use it to properly disconnect and recharge.
Consider a Reset: If burnout is chronic and unresolvable in your current role, it might be time to consider a bigger change.
