Beating burnout in 8 simple steps

Long working hours, intense anxiety, ongoing and overwhelming stress that feels all encompassing, extreme exhaustion no matter what you do and the feeling of unremitting pressure. Do any of these sound familiar to you?

If so - and especially if you are resonating with all of the above traits - it’s quite likely you are experiencing the occupational phenomenon called ‘burnout’.

When we talk about burnout, we mean a state of physical and emotion exhaustion brought on by constant stressors at home and at work. Burnout tends to be the result of chronic stress and when the demand placed on that person exceeds their mental health reserves that are needed to deal with life’s stressors. The World Health Organization (WHO) classifies employee burnout as a “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” The WHO lists the three main symptoms of burnout namely: feelings of energy depletion or exhaustion; increased mental distance from one’s job or feelings negative towards one’s career; reduced professional productivity. 

And sadly, we are seeing more and more people suffering with burnout. A recent report from Indeed for instance, found that employee burnout is on the rise, with 52% of all workers feeling burned out. This is up 9% from a pre-COVID survey. It’s certainly a big worry. 

Why now?

There exists, in my opinion, a serious danger in what has long been the glamourisation of overworking and being ‘busy’. An overworking custom that sees employees across all levels forgoing their lunchbreaks and weekends in favour of work, staying late in the office, or sat in their home office well past 6pm, logging on to their laptops after dinner and replying to emails as soon as they wake up in the morning or last thing at night. These behaviours are unfortunately often portrayed as a sign of passion and commitment. And as such, exhaustion and being ‘busy’ has, very sadly, become almost fashionable.  

But wearing burnout as a badge of honour and portraying exhaustion as in any way acceptable is as dangerous for the individual as it is for the company and those who work in it. And we all have our place to play in starting to lift the curtain on this. 

Burnout is ever so hard to recognise in ourselves, not least because it is generally something that builds slowly and creeps in without warning. Identifying burnout involves a level of self-reflection, as well as being able to overcome denial. This is because the unconscious mind largely determines how an individual reacts. So, without intention, a person may be reacting to pressure in a way that is pushing them towards burnout without them even knowing it. 

Based on my personal experience of working with a range of people across a range of different industries I have noticed that those suffering from burnout generally have six identifiable characteristics. These include, chronic fatigue, cynicism and detachment, feeling guilty, feeling numb, not acknowledging their own accomplishments and lacking patience. 

Beating burnout 

But how can one overcome burnout? Well, it’s never going to be easy but here are eight steps you can put into place today to help you on your way to beating burnout.  

1. Take breaks throughout the day for ‘me’ time: To perform at your best over the long term, you need regular opportunities to restock your mental energy. Where possible schedule in some free time to focus on yourself. Take a walk, read a book, or go for a run. Also always aim to have lunch away from your desk and your phone.

2. Schedule in some device free time: We’re all carrying around our office in our back pocket in the form of our phones. This means we are both psychologically and physiologically attached to our work almost every waking hour. It’s integral to set device free time at home – whether that be in the evening, just at dinner time or when you are winding down for the night. Ideally you, and your family, should put your smartphones in a basket or box so none of you are tempted to pick them up.

3. Set a ‘move now’ alarm whilst at your desk: Studies have shown that physical movement literally ‘turns on’ the brain. When at work we must ensure we regularly move away from our workspace. Even if it’s just a break to make a cup of tea or go for a brief walk, it’s important to physically move away from your desk and move your body. This reset can make all the difference to both our mood and our productivity.

4. Talk to people you trust: Burnout is overwhelming. This means it is often harder to find the solutions or a ‘way out’ on your own. Talking to someone you can trust will help you feel supported and less alone. They may also have some valuable insight to share too, as they may well have gone through something similar. Often just saying how you are feeling out load can really help to piece things together in your own head.

5. Take control of your diet and health: Now is the time to be honest with yourself – are you eating a healthy diet or drinking too much? What we use to fuel our bodies can have a big impact on our concentration and mood. Scheduling in alcohol-free days can make a big difference in mood and so too can living a more healthy and active lifestyle.

6. Seek outside support: Burnout can have a big impact on mental health. Find external support from a coach, counsellor or your GP. Confide in someone that you trust and whom you won’t feel judged by.

7. Take back control: Burnout can make you feel powerless. Often, you’ll feel as if your life is rushing past and you can’t keep up. You may not have had control over what has happened to date to bring you to this point, but you do have the power to take back control and begin to recharge. At work make sure you prioritise those things that just have to get done. Writing a list can help with this. Then consider delegating the other less important tasks. You can’t do everything yourself, so if more tasks than you can handle need immediate attention, pass them off to someone you trust.

8. Take ownership of time out: Make it a priority to take time off or alter your work routine by reducing hours, and then celebrate this with your team. Cheerleading this way of working will have a big impact on other employees too and will start to revert the ridiculous notion that being ‘busy’ and feeling stressed is somehow a good thing.

Let’s be real here; undoing burnout is going to take time.

These eight steps are not a magic pill that can be used to switch burnout off altogether. Your exhaustion has been a long-term process and you can't expect to fix it all in one day. However, as you work your way back to feeling better, more energised, and generally happier with your work and personal life, you will start to notice changes in your attitude and these will be cylindrical, ultimately leading to a better you.