Burnout SOS: How to spot it, stop it, and stay energised

Burnout is a growing concern in today’s fast-paced work environment, impacting employees' well-being, productivity, and overall job satisfaction. As JVR well-being specialists, we see firsthand how burnout affects individuals and teams. This article will explore what burnout is, its signs and symptoms, and practical strategies for prevention. Additionally, we will provide useful resources that can help employees take proactive steps to protect their mental and physical health. 

What is burnout? 

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It occurs when an individual feels overwhelmed, emotionally drained, and unable to meet constant demands. Over time, this can lead to a decline in motivation, performance, and overall well-being. The World Health Organization (WHO) classifies burnout as an “occupational phenomenon” resulting from chronic workplace stress that has not been successfully managed. 

Signs and symptoms of burnout 

Burnout manifests in various ways and recognising its symptoms early can prevent severe consequences. Common signs include: 

Physical symptoms: 

• Chronic fatigue and lack of energy 

• Frequent headaches or muscle pain 

• Weakened immune system, leading to frequent illnesses 

• Changes in appetite or sleep patterns 

Emotional symptoms: 

• Feelings of helplessness, cynicism, or detachment 

• Increased irritability or frustration 

• Lack of motivation and decreased job satisfaction 

• Sense of failure or self-doubt 

Behavioural symptoms: 

• Withdrawing from work-related activities 

• Procrastination and reduced productivity 

• Increased reliance on caffeine, alcohol, or other substances 

• Avoiding responsibilities or calling in sick frequently 

How to prevent burnout 

Preventing burnout requires a combination of self-care practices and workplace strategies. Here are some practical tips to maintain well-being and resilience: 

• Set boundaries 

Establish clear work-life boundaries to prevent work from encroaching on personal time. Avoid checking emails after work hours and create a dedicated space for relaxation. 

• Prioritise self-care 

Engage in activities that promote relaxation and rejuvenation, such as exercise, meditation, reading, or spending time with loved ones. 

• Manage workload effectively 

Break tasks into smaller, manageable steps and delegate when possible. Utilise time management techniques like the Pomodoro Technique to improve focus and efficiency. 

• Foster supportive relationships 

Build strong workplace relationships and seek support from colleagues, mentors, or employee assistance programs (EAPs). Talking about stressors can help alleviate their impact. 

• Take regular breaks 

Incorporate short breaks into your workday to recharge. Stepping away from work for a few minutes can enhance creativity and prevent mental exhaustion. 

• Develop stress management techniques 

Practice mindfulness, deep breathing exercises, or progressive muscle relaxation to manage stress effectively. 

• Seek professional help when needed 

If burnout symptoms persist, consider speaking with a psychologist, counsellor, or coach who can provide guidance on managing stress and restoring balance. 

Useful resources for preventing burnout 

To help employees manage and prevent burnout, here are some valuable resources: 

• American Psychological Association (APA) on stress: https://www.apa.org/topics/stress 

• Mayo Clinic’s guide on burnout prevention: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642 

Final thoughts 

Burnout is a serious issue, but with proactive strategies and access to the right resources, employees can protect their well-being and sustain long-term success. By recognising the signs early, setting boundaries, and prioritising self-care, individuals can foster a healthier and more fulfilling work life. Organisations also play a crucial role in supporting employees by promoting a culture of balance, well-being, and open communication. 

If you or someone you know is experiencing burnout, take steps today to regain control and prioritise well-being. Your health and happiness are worth it!