We’ve all heard of burnout. It’s that feeling of constant exhaustion, both mental and physical. It’s when you’re just going through the motions at work, and outside of work, you can’t muster up the energy for anything else. You may be wondering, how can I avoid this?

Burnout doesn’t discriminate. It can happen to anyone, no matter what industry you’re in or what position you hold. If left unchecked, it can turn into a disease. The World Health Organization has even classified burnout as an occupational disease. So, how do we avoid it?

The first step to beating burnout is acknowledging that stress is part of normal working life. It’s important to understand that a certain amount of stress is actually good for us. It can motivate us and help us perform at our best. However, when that stress starts to negatively impact our physical and mental health, that’s when it becomes a problem.

What are the signs of burnout?

There are a few key burnout symptoms to look out for that may indicate you’re heading towards burnout territory. They include:

Physical aches and pains

Having headaches, stomach or bowel problems or other physical ailments are signs that the stress is consuming your body. It is not being released or calmed, so finds an outlet in other ways.

Constant tiredness

Whether you get five or nine hours sleep, you wake up feeling tired or drained. You rest more, but it seems that the more sleep or rest you get, the more lethargic you feel.

Lack of concentration

You are finding it increasingly difficult to concentrate on anything long enough to get things done. Due to the rising number of incomplete tasks, you start to beat yourself up about it and then feel even more overwhelmed.

If you find yourself constantly stressed and exhibiting any of these symptoms, it’s time to take action. These symptoms won’t just pass by themselves; it is essential for you to acknowledge that you are on the brink of burnout, so that you can put some strategies in place to deal with it. It is much easier to prevent than recover from burnout.

How can I stop feeling burnt out?

Everyone feels burned out sooner or later. It’s a challenging thing to manage, since you feel that you’ve already done everything you can do and completely tapped your resources. We’re good at making situations seem more challenging than they really are and getting stressed over things we have no control of. You can turn things around, no matter how bad things may seem.

Here are six tips to help you avoid work burnout:

1. Eat and sleep well

This may seem like a no-brainer but it’s important to fuel your body with healthy foods and get enough rest.

When we’re exhausted, we’re more likely to make poor decisions and our productivity suffers as a result.

2. Prioritise your mental health

Just as we need to take care of our physical health, it’s important to take care of our mental health as well. Make sure to schedule in time for activities that make you happy and help you relax.

This could be anything from reading or going for walks in nature.

3.      Learn to say no

It’s important to know your limits and not try to do too much.

Learning to say no can be difficult but it’s necessary in order to prevent yourself from becoming overwhelmed. The boundaries you create now will prevent you from going over the tipping point.

4.      Disconnect digitally

In today’s world, we are constantly connected thanks to technology. While this has its benefits, it can also be detrimental to our mental health if we don’t take breaks from our screens occasionally. Make sure to schedule in some screen-free time every day, even if it’s just for 30 minutes.

5.      Be around positive people

Surrounding yourself with positive people can help improve your mood and give you the support you need when times are tough.

Spend time with loved ones or join social groups with likeminded individuals.

6.      Focus on what you can control

One of the main causes of stress is worrying about things outside of our control.

When we find ourselves in these situations, it’s important to take a step back and focus on the things we can actually control such as our reactions and attitudes.

Conclusion

Despite what you may think, you are not the only one feeling this way. It’s good to connect with colleagues and see how they are coping with the daily stresses of work. Not only will this help you build stronger working relationships, you will also find that you get additional support and a release for some of the burdens you are carrying that exacerbate your symptoms.

Implementing these tips into your daily routine can help prevent work burnout before it starts. However, if you find yourself exhibiting signs of burnout despite your best efforts, it may be time to seek professional help. Don't suffer in silence – there is help available!

Want to dive deeper?

Amarkai Group is a London (UK) based consultancy working with entrepreneurs and businesses across the world to create more impact, profit and overall success in their business. We do this by developing people, processes and technology using training and coaching, change management and organisational culture and behavioural change to increase your business growth.

If your staff are feeling overwhelmed, stressed and burnt out, contact us to discuss how our workshops, group coaching or talks could help turn burnout into bliss within your organisation.

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