How to Beat Burnout - Step 1

In our fast-changing, modern world, the term "burnout" has gained widespread recognition. It's not just a buzzword; the World Health Organization (WHO) has officially recognized it as ‘an occupational phenomenon’. But what exactly is burnout, and what causes it? We delve into these questions and more in this blog.

Defining Burnout:

Burnout is a state of physical and emotional exhaustion.  It can be brought on by exposure to long-term stress and in some cases can be debilitating for months or even years.  While everyone's experience with burnout may differ, there are common underlying symptoms to look out for.

Recognising Burnout:

Common signs of burnout include:

• Feeling tired or drained most of the time

• Experiencing headaches and dizziness

• Feeling helpless, trapped, or defeated

• Losing pleasure in daily life

• Feeling detached or alone in the world

• Developing a cynical or negative outlook

• Experiencing self-doubt, even in tasks you've mastered

• Procrastinating and taking longer to complete tasks

• Feeling overwhelmed

To beat burnout you will need to recognise and acknowledge any of these symptoms you may be experiencing. It's crucial to take them seriously and take a break. I made the mistake of ignoring these signs, it didn’t end well, you can read about the consequences [here]. Many of us believe burnout will go away, but it won’t; it's your body telling you to stop, and if you don't, it will make you stop.

Taking a Break:

If you're thinking, "How can I take a break? I'm too busy," don't worry. If you catch burnout early, it shouldn't have to be a long break. Recognizing and acknowledging the symptoms is your first significant step, so now is the time to fight it head on.

The best first step is to schedule a couple of days off, preferably around a weekend to allow for a more extended period of rest without feeling too guilty. Let those around you know your plan and ensure that your responsibilities are taken care of. You might be thinking, “I can’t do this.” If you are, I challenge you with, ‘Who says you can't?’ If a friend or family member asked you to support them in this way, would you do it? I'm 100% sure the only person saying you can't is yourself, so go on, do it.

For the first few days, don’t set an alarm to wake you up in the morning. Allow your body to wake up when it's ready, and don't set any expectations on yourself. Do what feels right in the moment without pressure. Avoid going to busy places like shopping centers or popular holiday locations, as these can cause mental strain. Give yourself time to sleep, breathe, and take it slow. On day 3 or 4, complete the following reflective exercise.

Reflective Exercise:

After this initial break, grab a pad and pen. Write down three headings:

1. Things I have to do

2. Things I need to do

3. Things I want to do

List everything that comes to mind under each heading. I’m not going to explain the next steps in this blog to avoid influencing what you write. For the next steps, check out "Beating Burnout – Step 2" in the upcoming post.

Remember, burnout is a genuine issue, and you're not alone. It's easy to doubt yourself, but if you're experiencing these symptoms, take them seriously. Tackle burnout head-on, and stay tuned for the next steps in this series.

Thanks for reading. Until next time!