Burnout: What is it and how can you prevent it?
Burnout is a state of physical, mental, and emotional exhaustion caused by prolonged and excessive stress. Recognised by the World Health Organization as an “Occupational Phenomenon”, burnout can leave individuals feeling overwhelmed, emotionally drained, and unable to meet the demands of life. It is practically common in high-pressure jobs but can affect anyone who is overworked or struggling to balance their responsibilities.
In the 2022/2023 period, an estimated 875,000 workers in Great Britain reported work-related stress, depression, or anxiety, leading to approximately 17.1 million lost working days (according to the Mental Health Foundation), with younger employees, particularly those aged 18-24, being more susceptible to burnout, with many considering extended breaks or leaving their jobs due to mental health concerns.
Recognising Burnout
Burnout develops gradually and manifests in various ways. Someone experiencing burnout might not even realise it until they wake up one morning and have no energy to move, physically struggling to go about normal and simple day-to-day activities. It can be different for many people but generally the signs to look out for are
- Physical pain including, chronic fatigue, headaches, muscle pain, and changes in sleep or appetite.
- Emotional effects such as, feeling helpless, detached, unmotivated, and dissatisfied with their work or even personal life.
- Behavioural changes may also occur including reduced performance, withdrawal from responsibilities and social engagements, and increased irritability.
Identifying these signs early can be integral to preventing long-term damage to well-being.
Causes of Burnout
Several factors can contribute to someone experiencing burnout, often stemming from a combination of work-related stress, lifestyle habits, and personality traits. High workloads, lack of control, unclear job expectations, and toxic workplace dynamics can create a stressful environment that pushes workers toward exhaustion.
Outside of work, poor work-life balance, lack of sleep, and inadequate social support can further intensify stress levels.
It is not only external workplace or lifestyle factors that can cause burnout but an individuals personality traits can also make them more susceptible to becoming burnt-out. Traits such as perfectionism, pessimism, and a strong need for control can make some individuals more vulnerable.
How to prevent
Burnout can be prevented with simple and easy changes, for example adopting better habits that are healthier for both mind and body. Developing a routine that prioritises sleep, nutrition, and regular physical activity helps build resilience against stress. Setting clear boundaries both at and between work and home is also essential – this includes avoiding overcommitting, learning to say no, and ensuring downtime is restful. While you should take the time to do things that make you happy, you should not try to pack your days with work and personal life activities, instead make sure to take some time to do nothing.
Incorporating relaxation techniques such as meditation, deep breathing, or yoga may sound cliché but can help the mind and body counteract stress. Maintaining strong social connections is also vital, as sharing struggles with trusting friends, family, or even support groups can provide relief and varied prospective. Pursuing hobbies unrelated to work can bring joy and a sense or fulfilment and escapism that can also counterbalance some of the work pressures. The term work hard, play hard – is definitely something to take on bored.
What to do if facing burnout
If you’re experiencing burnout, the first step is to acknowledge it. Recognising that you’re struggling is crucial for taking action. Seeking professional help from a therapist or counsellor of some description can provide useful strategies tailored to your specific situation. Taking a break, even a short one, can be incredibly beneficial – whether it’s a weekend getaway or simply unplugging from work for a few days, giving yourself time to reflect and recharge.
It’s also worth reassessing your priorities. Sometimes burnout is a sign that your current routine, workload, or even career path isn’t sustainable. Reflecting on what truly matters to you and making adjustments, whether that means setting new goals or making career changes, can help restore a sense of balance.
Final thoughts
Burnout is a serious issue that can affect all aspects of life, but it is not inevitable. By taking proactive steps to manage stress, set boundaries, and prioritise well-being, you can protect yourself from burnout and maintain a healthy, fulfilling lifestyle. And if you’re already experiencing burnout, remember that recovery is possible with the right support and self-care strategies.
If you’re looking for more information, why not check out these sites for help:
The Times – Beat burnout! The 14 simple and surprising tricks used by experts
Financial Times – Global mental health crisis hits workplaces