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Spotting the Signs of Burnout: Prioritise Your Wellbeing Today


In today’s fast paced world, burnout is an increasingly common issue affecting individuals from all walks of life. It’s more than just feeling tired or overwhelmed—it’s a state of physical, emotional, and mental exhaustion caused by prolonged stress. Recognising the signs early is crucial for managing its impact and restoring balance to your life.


Burnout at work.
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What is Burnout?

Burnout arises from prolonged exposure to excessive stress, leading to feelings of depletion, detachment, and diminished productivity. It can stem from work related pressures, personal challenges, or a combination of both. Understanding the warning signs is the first step toward addressing and preventing burnout.


Key Signs of Burnout

  • Persistent Fatigue

Feeling constantly tired, even after rest, is a hallmark of burnout. This exhaustion can make even routine tasks feel overwhelming.

  • Loss of Motivation

Activities that once brought joy or purpose might now feel pointless or burdensome, leaving you disconnected from your goals and passions.

  • Emotional Exhaustion and Mood Changes

You might experience heightened anxiety, a persistent sense of dread, or sudden shifts in mood. Feelings of hopelessness or irritability can become more frequent, impacting how you interact with others.

  • Physical Symptoms

Burnout doesn’t only affect your mind. Symptoms like tension headaches, digestive problems, sleep disturbances, and muscle pain often signal deeper emotional distress.

  • Difficulty Concentrating and Mental Fog

You may struggle to focus, feel forgetful, or find decision making increasingly challenging, amplifying frustration and self doubt.

  • Emotional Withdrawal and Increased Sensitivity

Burnout can lead to detachment from relationships, a sense of isolation, or heightened sensitivity to criticism, leaving you feeling unsupported or misunderstood.

  • Perfectionism and Overwhelm

Holding yourself to unreasonably high standards can fuel feelings of inadequacy, creating a vicious cycle of stress and exhaustion.


What Causes Burnout?

Burnout is typically the result of ongoing stress without adequate recovery or support. Common contributing factors include:

  • Excessive workloads or unrealistic expectations

  • Lack of control over work or personal responsibilities

  • Insufficient support from colleagues, friends, or family

  • Imbalance between work and personal life

  • Perfectionism or setting overly high standards for yourself


Proactive Psychological Strategies to Prevent and Manage Burnout

  •  Reframe Negative Thinking

Identify patterns of unhelpful thoughts like catastrophising or self criticism. Challenge these with balanced, realistic alternatives that reduce anxiety and self-imposed pressure.

  • Mindfulness and Grounding Techniques

Incorporate mindfulness practices, such as deep breathing or progressive muscle relaxation, to anchor yourself during moments of stress. Apps like Calm or Headspace can help establish a routine.

  • Adopt Micro Restorative Practices

Take small, intentional breaks throughout the day to recharge. A five-minute walk, a quick meditation, or stretching can counteract stress before it builds.

  •  Develop Assertive Communication Skills

Learn to express your needs and boundaries confidently but kindly. Phrases like, “I’d love to help, but I don’t have the capacity right now,” can protect your energy without guilt.

  •  Focus on Values Based Living

Reconnect with activities and relationships that align with your core values. Engaging in meaningful pursuits can help rekindle motivation and a sense of purpose.

  • Foster Supportive Relationships

Reach out to trusted friends, family, or colleagues who can provide a listening ear or practical help. Building a network of support is essential for maintaining resilience.

  • Gradual Lifestyle Adjustments

Rather than overhauling everything at once, focus on incremental improvements. For instance, aim for 15 minutes of exercise a few times a week or gradually increase water intake.


Moving Forward

If burnout persists, a psychologist or counsellor can help you explore deeper patterns contributing to stress and guide you toward sustainable changes.


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