Are you at risk of burnout? Are you at risk of burnout?

Burnout can creep up on you slowly, but doesn’t impact everyone in the same way. It could be anything that knocks you off your baseline of physical and emotional fitness.

Fatigue

Are you tired of being tired? You may have a lack of energy and motivation, which over time grows into total exhaustion – like your batteries have been drained. You may also be experiencing insomnia, trouble falling asleep or getting back to sleep in the early hours.

Lack of focus

You can’t concentrate, your attention span has shrunk to below zero. You start to forget things – your brother’s birthday, to submit an assignment – and your backlog of unfinished work tasks is growing out of control.

Irritability

You’re cranky and moody – even more so than usual. Little things are setting you off, and you’re snapping at your partner or coworkers. You may also feel more cynical and less inspired, e.g. “Why bother doing a good job when it doesn’t make any difference?”

Physical symptoms

Your burnout could manifest as a headache, dizziness, upset stomach, cramps or a tight chest. Burnout can also lead to an increased likelihood of illness when your immune system is run down, making you more susceptible to cold and flu and other infections.

Low appetite

You’re skipping meals, bingeing, or just can’t be bothered eating. Food feels like more of a chore than fuel or fun. You may be losing weight.

Anxiety and depression

Your everyday stress has mutated to something more – you’re feeling like you’re permanently on edge. Your constant state of worry is starting to interfere with your work and your relationships. You may also find yourself feeling depressed, withdrawing from friends and family, and feeling trapped or hopeless.

The good news is, you can bring yourself back from the burnout brink. We all have obligations and responsibilities, but with good coping strategies – and by letting ourselves off the perfectionist hook – we can manage our stress and workload so it doesn’t knock us off course.

1. Give yourself a break

We mean this literally and figuratively. Take breaks from work or constantly thinking about work (or the lack of it), and make sure you’re getting enough rest. If you’re a perfectionist or a high achiever, remind yourself that we’re all doing our best to just get through each day.

2. Accept what is in your control and what isn’t

Why focus on and fret about things that you cannot influence? Stick with what you can control, and keep ticking off all the little tasks that give you a sense of achievement and keep you moving forward.

3. Set boundaries

It’s so easy to glance at your work email if your couch is just a foot away from your WFH desk. So be sure to clock off after hours – no emails until you open your computer again in the morning. Turn off the news or cut the social media scrolling if the constant stream of negative stories is stressing you out; put on a classic comedy or great album instead. And limit conversations about stressful topics. Dwelling on it will only weigh you down.

4. Have some fun

When we’re caught up with work or the things that worry us, we tend to neglect the activities we enjoy. If you need to, make a schedule that allows time for the things you love – whether that be smashing a Centr workout, doing yoga with Tahl, reading a book, watching a great comedian's latest set online, or baking.

5. Recognize the signs

If you can see yourself lapsing into one of the signs of burnout above, STOP. Do something about it. Give yourself a break, talk to your boss, or seek further help if you need it.

If you’re struggling with your mental health, there is help available:

USA: National Suicide Prevention Lifeline on 1-800-273-8255
Australia: Lifeline on 13 11 14
UK: Hopeline on 0800 068 4141
Other: Contact your country's crisis support hotline.