To avoid getting ill, it’s important to recognise the early warning signs of burnout and implement effective coping strategies as soon as possible. Here, an expert explains how best to do this
Burnout has become an all too common affliction, affecting individuals across a variety of professions and walks of life.
According to recent statistics, a staggering 76 per cent of employees experience burnout at work, highlighting the urgent need to address this pervasive issue. The consequences of getting so run-down extend beyond the workplace, impacting mental and physical well-being, relationships, and overall quality of life. Here, James Dooley, owner of PromoSEO, unveils the five common indicators of burnout, along with expert-backed strategies for combating each one:
Chronic exhaustion
Persistent fatigue despite adequate rest, and feeling drained both physically and emotionally, are telltale signs of chronic exhaustion, a hallmark of burnout. Prioritise self-care rituals such as regular exercise, sufficient sleep, and healthy eating habits to combat this symptom. Incorporating relaxation techniques like deep breathing or meditation into your daily routine can also help recharge your batteries.
To avoid chronic exhaustion, James advises, “Taking short breaks throughout the day can make a big difference in your energy levels.”
Cynicism and detachment
Developing a negative or cynical attitude towards work or life in general, coupled with emotional detachment, indicates cynicism and detachment, common features of burnout.
James says, “To combat these feelings, foster meaningful connections with colleagues, friends, and loved ones. Engage in activities outside of work that bring joy and fulfillment.”
“Seek out social support at work,” he adds. “Having someone to talk to and share experiences with can help alleviate feelings of isolation and detachment.”
Decreased performance
A decrease in performance – including making more mistakes and a difficulty concentrating or staying motivated – is a red flag for burnout.
Combat this symptom by breaking tasks into manageable chunks and setting realistic goals. Practise time management techniques to maintain focus and productivity.
James recommends focusing on one task at a time. Multitasking can increase stress and decrease productivity, leading to burnout.
Physical symptoms
Persistent headaches, muscle tension, gastrointestinal issues, or other physical ailments without a clear medical cause are common physical symptoms of burnout. Combat these symptoms by practising relaxation techniques and incorporating regular exercise, yoga, or massage therapy into your routine.
James says, “Make sure to take short breaks to stretch and move around, especially if you have a desk job. Physical activity can help reduce muscle tension and alleviate stress.”
Isolation and withdrawal
Withdrawing from social activities, avoiding interactions with colleagues or friends, and preferring solitude are signs of isolation and withdrawal, often seen in individuals experiencing burnout.
James says, “Cultivate a support network of friends, family, or a professional counselor whom you can confide in. Make an effort to schedule social activities outside of work to maintain a healthy work-life balance.”
He adds, “Schedule social activities outside of work to maintain a healthy work-life balance. Spending time with friends and loved ones can provide a much-needed break from work-related stress.”
‘Learn to say no’
In addition to the above strategies, it’s essential to establish healthy boundaries, both at work and in personal life, to prevent burnout. Learning to say no to excessive demands and practising assertiveness can help maintain a healthy work-life balance.
Remember, seeking professional help from therapists, counsellors, or coaches is not a sign of weakness but a proactive step towards self-care and recovery. James says, “Combating burnout requires a holistic approach that addresses physical, emotional, and psychological well-being. By recognising the signs early and implementing effective coping strategies, you can reclaim a sense of balance and vitality in your life. Let’s prioritise self-care and foster supportive environments where people can thrive, free from the grips of burnout.”
