Feeling exhausted, unmotivated, or emotionally drained from work? You might be dealing with burnout. It is more than just feeling tired. It is a state of physical, mental, and emotional exhaustion caused by prolonged stress. If left unaddressed, burnout can affect your job performance, relationships, and even your health.

Let’s break down what burnout is, how to recognise it, and what you can do to recover.

What exactly is burnout?

Burnout happens when stress builds up over time without enough recovery. It is your body and mind’s way of saying, “I can’t keep going like this.” Unlike regular stress, which comes and goes, burnout feels ongoing and overwhelming, making it hard to function normally.

The World Health Organisation (WHO) defines burnout as a condition resulting from chronic workplace stress that has not been managed effectively. But burnout is not just about work. It can also come from caregiving, studies, or long-term high-pressure situations.

The three main signs of burnout

Burnout does not happen overnight. It develops gradually, and recognising the early signs can help prevent it from getting worse.

1. Physical and emotional exhaustion

• Feeling drained all the time, even after sleep.
• Frequent headaches, muscle pain, or stomach issues.
• Getting sick more often due to a weakened immune system.
• Feeling emotionally numb or detached from things you once cared about.

2. Cynicism and detachment

• Feeling disconnected from work or people.
• Becoming irritable, impatient, or overly critical.
• Feeling like nothing you do matters or makes a difference.
• Avoiding social interactions, even with close colleagues or friends.

3. Reduced performance and motivation

• Struggling to concentrate or remember things.
• Procrastinating more or feeling unmotivated.
• Losing interest in work, hobbies, or responsibilities.
• Feeling stuck in a constant cycle of stress and underachievement.

What causes burnout?

Burnout is not just about working too many hours. It is about chronic stress without recovery. Common causes include:

• Excessive workload: Too many tasks, unrealistic deadlines, or constant pressure.
• Lack of control: Feeling powerless over decisions or job expectations.
• Unclear expectations: Not knowing what is expected or constantly shifting priorities.
• Poor work-life balance: No time for rest, hobbies, or personal life.
• Emotional strain: Dealing with difficult clients, patients, or high-pressure situations regularly.
• Lack of support: Feeling isolated or unappreciated at work or home.

How to recover from burnout

Burnout is not a sign of weakness but a signal that something needs to change. Recovery takes time, but small steps can make a big difference.

1. Set clear boundaries

• Stop checking emails after work and create a hard stop to your workday.
• Say no to extra tasks that drain your energy.
• Prioritise rest and recovery, not just productivity.

2. Take real breaks

• Step away from your desk for short breaks throughout the day.
• Use your vacation days. Rest is not a luxury; it is a necessity.
• Spend time outdoors or do activities that help you disconnect from work stress.

3. Improve stress management

• Practice mindfulness, deep breathing, or meditation to calm the nervous system.
• Engage in light exercise or movement to reduce tension.
• Get enough sleep, hydration, and healthy nutrition to support your body.

4. Seek support

• Talk to a trusted friend, family member, or therapist about how you are feeling.
• Discuss your workload with your manager or HR if work is a major factor.
• Connect with colleagues. Social support reduces burnout risk.

Final thoughts

Burnout is a real and serious condition, but it is also preventable and treatable. If you recognise the signs, do not ignore them. Take action to reset, recover, and make the changes needed to protect your wellbeing.

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