Spot the signs: 5 tips to help you avoid burnout

Feeling rundown? If you're running on empty, the key is to recognise and spot symptoms of burnout so that you can stop them before they become overwhelming    


We're talking a lot about burnout these days, with it officially being recognised as a legitimate diagnosis.  It can affect anyone, of any age; the pressure to always be 'on' and beaming with positivity - there always seems to be this pressure. We're multi-tasking, multi-connected human beings and if we're not almost falling over because we're so busy, the general conscious tends to be that something is very, very wrong.

Related: 'I didn't think I'd ever be able to work again - burnout can destroy your life'

Is it any wonder, even at the end of a busy day, we feel like we're hitting a wall? The important thing to remember is that there's no stigma or shame associated with feeling this way. Feeling and knowing you absolutely need to take a breather isn't an indication of failure - in fact, it's the opposite. You're acknowledging the signs that something isn't right. The next appropriate step is to take action.  With this in mind (and because I get this quite frequently unless it's managed), here are some simple tips to follow to help.

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Notice the little triggers

Whenever things get too much for me, I always notice I don't breathe properly. I feel as if I'm constantly holding my breath. Taking a conscious 60 seconds to not be on auto-pilot and focus on breathing in and out can relieve a lot of tension. Also, stop and look around you. Instead of focusing on the next twenty things to do, stop and take note of five things in your surroundings. It opens your perspective and forces you to relax.

Listen to your body

This ties into the first point. Our bodies are constantly sending us signals when it needs rest. Our mind, however, often misleads us, and we ignore these signals all the time, especially when we're up to our eyes. It could be that yes, your breathing is affected. Or it could be another symptom, such as a constant stress headache, a loss of appetite or a rash that won't subside. These are all body signals; indicators that you're feeling the strain.

Also, remember that it's is not uncommon that the adrenaline produced in our body during this time of the year further numbs our ability to detect when we need a rest. So, be sure to devote some time to yourself, and get familiar with your bodies internal dialogue. Maybe you meditate in the morning or go for a run before work. Whatever it is that keeps you feeling good, keep the habit up. That way, when you take a dive, you'll know to recognise the signs.

Devote some time solely to yourself 

This is crucial if you are to rest and recharge your batteries. The 20-minute soak in the bath. Half an hour of reading. A morning you allow yourself to lie in. The time needn't be long, but it's so important that you have it. Dipping in and out of those little moments or pockets of time as I call them can stop you feeling too overwhelmed. Remember, you're doing your absolute best and deserve as much compassion as you're giving others.

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End the day on a good note

Often, what can aid those feelings of exhaustion is wondering if we're constantly doing enough; are we progressing enough? Living our best lives on social media enough? This cycle of thought can be utterly draining.  Too often we focus on our endless to-do lists - what we haven't achieved as opposed to what we have. According to Harvard psychologists, you’ll feel better and actually be more productive when you pay attention to your done list. So, a nice idea is to write or jot down three-to-four things that you achieved that day or that you feel went well. You'll be amazed at how constantly acknowledging the good things you are ticking off gets rid of some tension.

Main photograph: Tamara Bellis on Unsplash


Read more: How to extinguish burnout before it takes over your life

Read more: Want to avoid burnout in 2019? Tackle your time management

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