Balancing a demanding career with personal well-being is a challenge many professionals face, often feeling like they’re constantly walking a tightrope. Have you ever felt completely drained by the end of day, yet you are still unable to switch off?
You’re not alone!
According to SEEK burnout in the workplace is higher than ever. Their data reveals “67% of people have experienced burnout, with the top two causes being poor life-work balance and being overwhelmed by workload. Taking time off is the top coping mechanism for managing burn out, but concerningly a quarter claim ‘just pushing through’ is their technique.”
Work burnout can result from chronic workplace stress and can feel like a lack of motivation and fulfillment in your role.
Burnout isn’t currently recognised as a stand alone clinical diagnosis. Research by UNSW School of Psychiatry and the Black Dog Institute has led to the development of a checklist of symptoms:
- anxiety/stress
- depression/low mood
- irritability/anger
- sleep disturbances
- lack of motivation/passion
- lack of concentration/memory loss/brain fog
- withdrawal from others
- physical symptoms (including headaches, body aches, nausea and low libido)
- and emotional fragility.
Burnout doesn’t just happen overnight, it happens when you spend an extended period of time not addressing any of the symptoms above.
While there is no one-size-fits-all, I’m here to help with some proactive steps to help you avoid burnout.
⭐ Start with the basics of general wellbeing. For each day, have ways that will help you stay hydrated (have a big water bottle at your desk), eat nourishing foods (plan and cook your meals for the week) and get enough rest at night (get to bed early and avoid screens). When you find yourself in a state of stress, check in if you’ve covered the 3 basics of water, food and rest.
🧘🏽 Mindfulness isn’t just a buzzword; it’s a powerful tool for reconnecting with yourself. Start small—dedicate just five minutes each morning to mindful breathing or a quick meditation. This practice can help you become more aware of your emotions and needs, making it easier to manage stress.
🚫 Learning to say “no” can be one of the most empowering skills you develop. Setting boundaries isn’t about shutting people out; it’s about protecting your time and energy. Whether it’s declining unnecessary meetings or ensuring you unplug from work after hours, helping you maintain a healthier work-life balance.
🙂 Help your brain produce more mood boosting chemicals also known as the ‘happiness hormones’. They can be really simple things that you can easily incorporate into your day.
Recovering from and avoiding burnout can also include:
- Seek professional help (could be through your workplace or GP referrals)
- Set routines and habits that will set you up for success
- Evaluate and reflect on the route causes of the your burnout symptoms
Work is somewhere we spend over half of our lives at so I think it’s fairly important to love what you do. Above are ways that you can start to look after yourself first so that work doesn’t feel like it’s taking more than it’s giving.
I always love hearing from my readers, for those who have experienced burnout before, what strategies did you use that were game-changers? What didn’t work and why? Let me know ⬇️