How to deal with burnout at work

Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. It occurs when somebody feels overwhelmed, emotionally drained and unable to meet constant demands. In 2019, ‘burnout’ was recognised by the World Health Organisation (WHO) as an ‘occupational phenomenon’. It is classified as a syndrome rather than a medical diagnosis.

Burnout shouldn’t be confused with stress though. Stress is being far too busy - too much work to cope with, too many responsibilities, too many hours working. Burnout is the opposite. You usually feel like you don’t have enough — not enough motivation, not enough energy, not enough support.

The signs of burnout can include physical symptoms, such as frequent headaches, loss of appetite, high blood pressure, feeling exhausted and drained of energy or having trouble sleeping. Emotionally, you might become irritable or anxious, maybe feeling detached from your job, disliking your role, no longer competent or just unmotivated to do it any longer.

If left untreated, burnout can worsen and lead to chronic physical and mental health issues like heart disease and depression, impacting work, personal relationships, and overall well-being.

Coping with burnout

Neglecting the signs of burnout and stress can lead to overwhelming emotional and mental fatigue. However, recognising the early warning signs of burnout can be the key to addressing issues before the situation worsens.

Holidays – Make sure to use your annual leave! Taking time off is essential, even if you’re just relaxing at home. It's a great opportunity to unwind and rejuvenate.

Sleep & Relaxation – Make sure to prioritise your sleep by turning off screens and engaging in relaxing activities before bedtime. If your mental health is stopping you from getting enough sleep then it's a good idea to consult with your doctor.

Work Boundaries – Make it a point to wrap up your tasks on time. While it might occasionally seem easier to push through the evening to get everything done, try to finish your workday as scheduled most of the time. If you find yourself consistently putting in more hours than your contract entails, it may indicate that your workload is too heavy for one person. This is definitely worth discussing with your manager.

Leisure & Pleasure – It may sound silly, but be sure to set aside specific time for fun activities. Whether it's watching TV, pursuing hobbies, or spending time with friends and family, having something non-work-related to look forward to can help prevent burnout.

Getting help – Seek assistance – if you're experiencing burnout, you may need time off work to recover. Discuss this with your manager as soon as possible – your mental health and well-being is the top priority.

If you feel that you are suffering from burnout, it's vital to speak to your GP, or somebody you trust, so they can help support you. This should help you on the journey to recovery and improved mental well-being.