burnout: how to prevent it

tip 1: speak to your manager

Talk to your manager to see if there’s something they can do to relieve some of the pressure.

For instance, they may be able to reduce your workload, help with challenging colleagues, allow you to change your working hours or help in other practical ways.

tip 2: contact your GP

Not everybody realises this, but burnout is something you can speak to your GP about. They will be able to discuss a variety of treatments with you, such as counselling and medication. 

If you have underlying or undiagnosed health conditions, they may also be able to refer you to a specialist for tailored advice.

tip 3: talk to a friend

As the saying goes, ‘a problem shared is a problem halved’ and telling a friend how you’re feeling can potentially help you more than you realise.

Sometimes, knowing that you’re not alone, and that your friend/family member/colleague is there for you, is enough to relieve you of some of the stress you are feeling.

tip 4: get more sleep (if you need it)

If you’re not sure if you’re getting enough sleep, turn off your alarm and see what time you wake up naturally. This will give you an indication of how much sleep your body needs every night.

If you do need some more sleep, adjusting your sleeping pattern, i.e., going to bed earlier so you sleep for the recommended seven to nine hours, will make it easier for you to wake up in the mornings. And if you’re struggling to fall asleep, techniques such as Sleepstation or guided meditation can help.

tip 5: eat a healthy, balanced diet  

It’s easy to reach for a ready meal when we’re mentally drained, but eating more fruit and vegetables will improve your mental and physical health.

Try this: Start the day with a couple of portions of fruit or veg and cook and freeze meals in bulk for when you’re short on time and/or energy.

tip 6: take part in exercise  

Aerobic exercise has been proven by researchers to help with mental exhaustion. According to a study published last year, just one bout of acute aerobic exercise can help people achieve cognitive regeneration, as well as positively impact their wellbeing.

Meanwhile, more gentle forms of exercise, such as Pilates and yoga, has been linked to helping improve people’s mental state due to their ability to stimulate the production of mood-enhancing endorphins.

tip 7: slow down

One of the main reasons we get burned out is because we’re doing too much at once, all day, every day. But it really is ok to slow down for a little bit. For example, by reducing your workload, cutting back on commitments and fitting more ‘me’ time into your daily or weekly schedule. 

tip 8: make time to meditate 

Meditation is capable of slowing our brains down by forcing us to concentrate on the moment.

According to a study that explored the effects of mindfulness meditation on stress and burnout in nurses, mindfulness meditation is effective at significantly decreasing stress and improving all aspects of burnout.

Tip 9: focus on the here and now 

Where possible, do something you enjoy that will take your mind off work. This could be cooking, playing with a pet, reading a book, whatever works for you. The important thing is that you disconnect and focus on being in the moment and blocking out any work-related worries.

Tip 10: take your annual leave

It’s possible to feel more stressed out and overwhelmed emotionally about life and work when you haven’t had a break for a while.

Having time off work enables us to relax and switch off and recharge our batteries so we do feel more in control in relation to work and life overall. Where possible, plan your annual leave so it’s evenly spaced out over the year and you don’t have to go too long without enjoying some quality downtime