What is burnout, and how to overcome it?
Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It can affect anyone, from students and employees to caregivers and entrepreneurs. Burnout can have serious consequences, such as decreased productivity, poor health, and depression. Here are some common signs and symptoms of burnout:
Signs and symptoms of burnout:
- Chronic fatigue or exhaustion
- Lack of motivation or enthusiasm
- Decreased productivity or performance
- Negativity and cynicism
- Increased irritability or impatience
- Decreased satisfaction or fulfillment in work or life
- Physical symptoms such as headaches, stomachaches, or muscle pain
- Insomnia or other sleep problems
If you're experiencing these symptoms, taking small action steps to overcome burnout is important. Here are some tips for doing so:
1. Recognise and acknowledge burnout
The first step to overcoming burnout is recognising and acknowledging it. Be honest about how you're feeling and its impact on your life. Accept that burnout is a real issue that requires attention and action. Please don’t just try and sweep it under the carpet, it will only make it worse.
2. Identify the source of stress
Identifying the source of stress is crucial in overcoming burnout. Take some time to reflect on the factors contributing to your stress and exhaustion. Is it your workload, a toxic work environment, a lack of support, or something else? Once you identify the source of stress, you can take steps to address it.
3. Take care of your physical health
Taking care of your physical health is essential in overcoming burnout. Get enough sleep, eat a balanced and healthy diet, and exercise regularly. These actions can help you feel more energized and resilient to stress. It doesn't have to be complicated. Buy pre-packed vegetables or salad instead of feeling like you need to be on the next episode of MasterChef. Go to bed 15 minutes earlier and get rid of the phones in the bedroom! Put some music on and dance around like no one is watching - or go for a 10-minute walk around the block - just *something* to get you moving.
4. Set boundaries
Setting boundaries is SO IMPORTANT when it comes to stepping away from burnout. Learn to say no to requests or tasks that exceed your capacity or do not align with your values and goals. Easier said than done, we know, but setting boundaries can help you prioritise your time and energy and avoids over-commitment. Check out this free download - ‘25 ways to say no’ if you need some more help doing this!
5. Practice self-care
Self-care is any activity that promotes your mental, emotional, or physical well-being. This can include (but isn't limited to) meditation, yoga, journaling, spending time in nature, or doing a hobby you enjoy. Setting boundaries and saying no are also forms of self-care, so don't think you need to run a bubble bath whenever you want some self-care time. You could also get involved with The Anti-Hustle Club (shameless plug for the other business) if you need some more support and direction.
6. Ask for help
Asking for help from friends, family, your manager or a professional can help overcome burnout. Talking to someone who understands and can offer guidance and support can help you feel less alone and more empowered to make positive changes.
Please remember, burnout is preventable and treatable. By taking action and making positive changes, you can overcome burnout and achieve greater well-being and fulfilment in your work and life.
