Checklist: Burnout and tips to prevent it

Burnout has become an increasingly prevalent issue affecting both employees and their employers, particularly in the wake of the pandemic. Employees experiencing burnout often face challenges such as diminished work performance, decreased job satisfaction, and a decline in morale. Consequently, this leads to a decrease in employee retention and productivity, posing significant financial implications for the organisations they serve.

 

Burnout is a state of total exhaustion, affecting our mind, body, and emotions. When experiencing burnout, it becomes challenging to do daily routines and other activities that used to bring us joy and meaning. 

 

When we are feeling burnout, we must take proactive steps to prioritise self-care, set boundaries, and seek support, allowing ourselves the time and space to recharge and regain a sense of balance in our lives. 

 

Here’s a checklist that will help determine if you are feeling burnout.

Physical symptoms:

• Sleep Disturbances: Difficulty falling asleep, staying asleep, or experiencing restless sleep patterns, leading to insufficient rest and feeling unrested.
• Headaches and Muscle Tension: Persistent headaches, tension in the muscles, and increased occurrence of muscle pain or tension.
• Decreased Energy and Motivation: Feeling physically drained, lacking motivation, and having difficulty finding the energy to engage in daily activities.

 

 

 

 

Emotional symptoms: 

• Increased Irritability and Frustration: Becoming easily irritated or agitated, having a shorter temper, and feeling frustrated over minor issues.
• Lack of Motivation: Experiencing a significant decrease in motivation, enthusiasm, and drive, finding it challenging to start or complete tasks.
• Emotional Distancing: Feeling emotionally disconnected from others, experiencing a sense of isolation, and withdrawing from social interactions.
• Difficulty Concentrating: Having trouble focusing, experiencing memory lapses, and finding it challenging to stay mentally engaged.
• Exhaustion: Feeling emotionally drained, overwhelmed, and depleted, often accompanied by a sense of emotional detachment or numbness.

 

 

Behavioural symptoms: 

• Decreased Productivity: Experiencing a decline in work performance, reduced efficiency, and difficulty meeting deadlines or accomplishing tasks.
• Procrastination and Avoidance: Engaging in frequent procrastination, putting off tasks, or avoiding responsibilities altogether.
• Increased Absenteeism: Taking more frequent sick days or personal days, or feeling the need to frequently take time off from work due to burnout-related symptoms.
• Increased Conflict: Experiencing heightened conflict with colleagues, friends, or family members, often due to irritability, frustration, or emotional exhaustion.
• Neglecting Self-Care: Ignoring personal self-care routines, such as exercise, healthy eating, and relaxation, due to a lack of energy, motivation, or time.

 

It’s important to remember that these symptoms can vary from person to person. 

If you are feeling any of these symptoms, it is time to take a breather. 

 

Here are some tips on how you can regain balance in your life and overcome the feeling of burnout. 

 

• Prioritise Self-Care: Carve out time for activities that replenish your energy and bring you joy. Whether it’s reading a book, taking a walk in nature, or indulging in a hobby, prioritise self-care as an essential part of your routine. It does not have to take lots of time, so try and fit in some self care activities most days.
• Set Boundaries: Learn to say no and establish boundaries that protect your time, energy, and well-being. Recognise your limits and communicate them assertively to maintain a healthy balance between work, personal life, and relationships.
• Practice Mindfulness: Cultivate mindfulness through meditation, deep breathing exercises, or simply being present at the moment. This practice helps reduce stress, enhances self-awareness, and fosters a greater sense of calm and balance.
• Seek Support: Don’t hesitate to reach out for support from friends, family, or professionals. Sharing your thoughts and emotions with trusted individuals can provide valuable insights, guidance, and encouragement on your journey to regaining balance.
• Assess Priorities: Reflect on your values and long-term goals. Evaluate if your current commitments align with what truly matters to you. Adjust your priorities accordingly and let go of tasks or obligations that no longer serve your well-being.
• Take mental health courses: Taking a mental health training course is beneficial in overcoming burnout as it equips individuals with valuable tools and knowledge to recognise, address, and manage their mental well-being, fostering resilience and preventing burnout.

 

Check out our well-being series and choose from these courses: Emotional Regulation, Distress Tolerance, Interpersonal Effectiveness, Self-awareness improvement.

 

Visit www.trainingonthego.com.au now or email [email protected] for more information.