How to Recognise the Signs of Burnout and What to Do About It

How to Recognise the Signs of Burnout and What to Do About It

In today’s demanding world, burnout has become an increasingly common experience. It’s more than just feeling tired or overwhelmed; burnout is a state of emotional, mental, and physical exhaustion caused by prolonged stress.

Recognising the signs of burnout early and taking steps to address it is essential for protecting your wellbeing. In this blog, we’ll explore the symptoms of burnout, its causes, and practical ways to recover and prevent it.

What Is Burnout?

Burnout occurs when chronic stress leaves you feeling depleted and unable to cope. It’s often linked to work, but it can also arise from other life pressures, such as caregiving, financial struggles, or balancing multiple responsibilities.

The World Health Organisation (WHO) defines burnout as a syndrome resulting from unmanaged stress, characterised by:

1. Exhaustion (physical, emotional, and mental).
2. Detachment or Cynicism (feeling disconnected or negative about work or life).
3. Reduced Performance (difficulty concentrating or completing tasks).

Signs and Symptoms of Burnout

Burnout can manifest in various ways. Here are some common signs:

Physical Symptoms

• Persistent fatigue or lack of energy.
• Headaches, muscle pain, or gastrointestinal issues.
• Changes in sleep patterns (insomnia or oversleeping).

Emotional Symptoms

• Feeling irritable, frustrated, or hopeless.
• Loss of motivation or interest in things you once enjoyed.
• Feeling detached or emotionally numb.

Cognitive Symptoms

• Difficulty concentrating or remembering things.
• Negative self-talk or excessive self-criticism.
• Struggling to make decisions.

Behavioural Symptoms

• Avoiding responsibilities or procrastinating.
• Withdrawing from social interactions.
• Increased use of alcohol, food, or other coping mechanisms.

Common Causes of Burnout

Burnout is usually the result of prolonged stress, but certain factors can increase the risk:

1. Work-Related Stress

• Excessive workload or long hours.
• Lack of support or recognition.
• Poor work-life balance.

2. Personal Pressures

• Caring for family members or managing household responsibilities.
• Financial struggles or relationship difficulties.

3. Perfectionism

• Setting unrealistic standards for yourself.
• Feeling the need to overachieve or please others.

How to Recover from Burnout

Recovering from burnout takes time and intentional effort. Here are some strategies to help you heal:

1. Acknowledge It

The first step is recognising that you’re experiencing burnout. Be honest with yourself about how you’re feeling and the impact it’s having on your life.

2. Prioritise Self-Care

• Rest: Allow yourself time to recharge through adequate sleep and relaxation.
• Nutrition: Fuel your body with nourishing foods.
• Exercise: Engage in regular physical activity to boost your mood and energy.

3. Set Boundaries

Learn to say “no” to excessive demands and protect your time for rest and rejuvenation. It’s okay to prioritise your needs.

4. Seek Support

Talk to a trusted friend, family member, or colleague about how you’re feeling. Sharing your struggles can provide relief and perspective.

5. Consider Professional Help

Therapies like Cognitive Behavioural Therapy (CBT) can be effective in addressing the underlying causes of burnout and teaching strategies for managing stress.

Preventing Burnout in the Future

Once you’ve recovered, it’s essential to take steps to prevent burnout from recurring:

1. Maintain Work-Life Balance

• Create boundaries between work and personal time.
• Schedule regular breaks and time off to recharge.

2. Manage Stress Effectively

• Practise mindfulness, deep breathing, or meditation.
• Break tasks into manageable steps to reduce overwhelm.

3. Foster Healthy Relationships

• Surround yourself with supportive people who encourage and uplift you.

4. Set Realistic Goals

• Avoid perfectionism and celebrate small achievements along the way.

How Win Psychological Practice Can Help

At Win Psychological Practice, we understand the toll burnout can take on your mental health. Through evidence-based CBT interventions, we can help you:

• Identify the root causes of your stress.
• Develop practical coping strategies.
• Rebuild resilience and regain control of your life.

Take the First Step to Recovery

If you’re feeling overwhelmed, don’t wait for burnout to worsen. Take action today to protect your mental health.

Book your free 30-minute welcome session now to discuss how we can support you on your journey to recovery.

Click here to book your session.