Do you constantly feel physically and mentally exhausted? Have you lost all motivation in your work or personal life? You might be experiencing what’s known as burnout—a state of exhaustion caused by chronic stress. Once it takes root, it can affect all aspects of your life.
Fortunately, ManageMinds is here to share 8 essential tips to help you manage and overcome burnout so you can regain control of your life.
1. Recognise the signs of burnout
The first step in managing burnout is recognising its signs and symptoms.
Common indicators include:
- Chronic fatigue
- Decreased motivation and productivity
- Increased irritability
- Difficulty concentrating
- Feelings of hopelessness
- Feelings of detachment from work or life
- A decline in overall satisfaction
Pay attention to these warning signs in yourself or those around you. Early intervention is key to preventing burnout from worsening.
2. Find that balance
One of the reasons why you might be experiencing burnout is because you’re focusing all of your attention and energy on your work rather than your wellbeing.
You need to find that perfect balance between your work and personal life. Set clear boundaries by committing to leaving work at a specific time each day and resisting the temptation to check work-related emails or answer calls during your off-hours.
You should also establish a no-work zone during weekends, allowing you to focus on activities you enjoy and spend quality time with loved ones.
3. Prioritise self-care
Self-care is more than just a buzzword; it’s a necessity for managing burnout. You need to pay close attention to your physical health by regularly exercising, maintaining a balanced diet, and ensuring you get enough quality sleep.
Don’t underestimate the power of a good hobby, either! Engaging in things that bring you joy outside of work can help you recharge and equip yourself with the resilience needed to combat burnout effectively.
4. Adjust your workload
If you’re constantly drowning in work and overwhelmed by endless tasks, it’s time for you to start thinking about how you can adjust your workload.
Start by identifying what’s top priority at work. Realistically speaking, no matter how ambitious you are, there’s only so much you can accomplish in the working week. Write up a to-do list of your tasks from most important to least, and work your way through them accordingly.
If there’s too much for you to get through, ask your supervisor to reassign the tasks or give you a longer deadline.
5. Take regular breaks
Scheduled breaks aren’t a luxury or a waste of your time. They can help boost productivity, decrease stress levels, and prevent burnout.
Set a timer to remind yourself to take a 5-minute break every hour. During these short breaks, take a step away from your tasks to stretch, breathe deeply, or make a brew. It doesn’t really matter what you do as long as you’re allowing yourself to unwind.
Your dinner break is another ideal opportunity to recharge. Instead of hurriedly eating at your desk, use this time to relax, eat mindfully, or take a nice stroll outside.
6. Learn to say “no”
Learning to say “no” is a valuable skill for overcoming burnout.
Though it’s natural to want to help others or take on additional responsibilities to avoid stepping on people’s toes, taking on too much can lead to burnout. So, prioritise your existing commitments and be assertive in declining new ones when you feel like they might overwhelm you.
This also applies to your personal life! If you feel too exhausted to socialise, put your foot down (gently!) and suggest rescheduling for a less hectic time.
7. Re-evaluate your goals
Burnout can also be caused by setting unrealistic or unattainable goals for yourself, e.g., earning £X in a year, getting married by the time you’re X years old, or becoming an expert in [insert hobby] in a month.
Take the time to re-evaluate your personal and professional goals. Ask yourself:
- Are they achievable within a reasonable timeframe?
- Can you break them down into smaller, more manageable goals?
- Are they aligned with your values and priorities?
Adjust your goals where necessary to ensure they’re both meaningful and realistic.
8. Speak to a therapist
Dealing with burnout is not easy. It can take a heavy toll on your relationships, mental health, and quality of life. Even when you take the time to follow steps like the ones we’ve provided, it might not be enough to stop burnout in its tracks.
What you need in this situation is the help of a professional. A therapist can help you identify the cause of your burnout, give you the space to talk about the struggles you’ve been through as a result, and explore potential coping techniques.
If you’re ready to take the next step in overcoming burnout, ManageMinds is here to help. Head to our services page to book in with one of our experienced therapists, or give us a call on 0330 390 3960!
Explore More Articles
ManageMinds now offers a range of self-help courses. Find out everything from what's included to prices in this article.
DBT is often used to help people who experience intense emotions achieve balance and control. Read this article to learn more about this talking therapy.