This week was World Mental Health Day, and the theme is Mental Health at Work. So we wanted to look at one of the most common challenges people face in the workplace and daily life: burnout.
As work-life boundaries blur and stress levels rise in the busy, non-stop world we live in, burnout can take a toll on our mental, emotional, and physical health. We are bombarded by information from the minute we open our eyes, from our phones, TV, radio etc... plus throw in the pressures of daily work and family life, and all that noise can become too much!
Burnout can be preventable though. In this blog, I’ll explore practical tips on how to recognise the signs early and prevent burnout before it impacts your well-being.
What Exactly is Burnout?
Burnout is more than just feeling tired or stressed. It’s a state of chronic exhaustion caused by prolonged stress, often linked to work or overwhelming responsibilities. According to the WHO, burnout is characterised by:
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Emotional exhaustion: Feeling drained or worn out, with no energy to face daily tasks.
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Cynicism or detachment: A sense of isolation or a negative attitude toward your work or personal life.
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Decreased performance: Reduced productivity or effectiveness, even in areas you once excelled in.
7 Tips to Prevent Burnout
1. Set Boundaries at Work and in Life
One of the leading causes of burnout is overcommitting. Whether it’s taking on too many tasks at work or juggling personal obligations, it’s easy to push yourself too far. Learn to set clear boundaries by:
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Not being afraid to say NO when necessary.
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Turning off work notifications after hours.
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Communicating your limits with both colleagues and loved ones.
Setting boundaries protects your time and energy, allowing you to recharge.
2. Take Regular Breaks
Long hours of continuous work can drain your mental capacity. Research shows that taking short breaks can improve focus and productivity.
Try the Pomodoro Technique:
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Work for 25 minutes
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Followed by a 5-minute break
Longer breaks, like lunch or short walks, can help refresh your mind and reduce stress.
3. Self-Care is Essential!
Self-care is essential to prevent burnout. It’s not just about bubble baths or spa days (though those can help!) self-care is about:
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Physical care: Regular exercise, proper sleep, and eating nutritious foods.
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Mental care: Mindfulness practices, like meditation or journaling, to manage your thoughts.
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Emotional care: Connecting with friends, family, or a support group to share your feelings.
Prioritising your own well-being will make you more resilient in the face of stress.
4. Create a Healthy Work-Life Balance
The blurred lines between work and home, especially in a remote or hybrid work environment, can make it difficult to switch off.
Establish a daily routine that includes clear work hours and time for personal activities.
5. Seek Support When You Need It
No one can handle everything alone. If you're feeling overwhelmed, talk to your Manager, HR professional, or even a mental health counsellor. Many companies offer benefits that provide confidential support and resources to manage stress and mental health issues. At Forward Role all employees have access to free mental health services & support as part of their health package with Aviva. The business also has a mental health first-aider.
Never be afraid to seek help when you need it.
6. Practice Mindfulness and Relaxation Techniques
Mindfulness techniques, such as deep breathing, meditation, or yoga, help manage stress and build emotional resilience. Set aside time each day to practice mindfulness. Apps like Headspace and Calm can guide you through relaxation exercises that help reset your mind, prevent mental fatigue, and reduce stress.
7. Focus on Meaningful Work
Engage in tasks that give you a sense of purpose and achievement. While every job has mundane aspects, focusing on the meaningful parts of your work can increase job satisfaction and reduce burnout. For example, are there Charity events you can get involved in?
At Forward Role we have a Charity Team organising fundraisers throughout the year for Manchester Mind and we absolutely love helping such a fantastic charity making a difference in the local community! We also have an ED&I team as many businesses do, and which is a great way to get involved in something meaningful, ensuring that everyone in your business feels represented and that inclusivity runs through your operations at every level. If your company doesn’t yet have these then this could be something you could communicate with your managers/team.
BUT if you are already feeling like your plate is full then don’t take on anything additional to add to your mental load until you feel you can.
If your job lacks fulfillment, consider exploring new roles or projects that align with your passions and values. You can browse all of our latest roles HERE or get in touch to chat about your career plans.
