Are You Feeling Burnt Out?

Tempted to join the legions of quiet quitters? Overwhelming workloads and competing demands can leave you feeling burnt out and wanting work to rule.

You may not even be aware that you’re experiencing burnout. All you know is, you feel constantly exhausted, you’re distancing yourself from your job, or feeling negative or cynical about your role, your colleagues, or your employer, or you’re falling short in the productivity stakes.

Burnout can show up as feelings of apathy or overwhelm, a lack of motivation, or being more reactive than usual. You may dread going to work or encounters with colleagues. Physical symptoms ranging from headaches to panic attacks or gut problems can be tell-tale signs too.

If you are craving better work-life balance, there is a way forward. Quiet quit no longer here are six suggestions for coming back from burnout.

1) Restore your health

Crazy schedules and work demands may have played havoc with your healthy routines. Taking steps to return to nutritious eating, regular exercise, and quality sleep will support you in dealing with the mental and physical effects of burnout.

2) Try writing a ‘not to do list’

The ever-expanding to do list contributes to feelings of overwhelm. Jot down all the jobs and put the list in a drawer. Then write a second list of jobs – ideally no more than three - that really need your attention today.

Celebrating your wins helps to keep your mental space positive – so when you’ve completed a job add it to an ‘all done’ list and revel in the satisfaction.

3) Set boundaries

Blurred boundaries can contribute to burnout. Switching off devices out of work hours and keeping a designated space in your home for work can strengthen boundaries.

4) Remember to relax and enjoy life

Build rest and relaxation into each day even if you start with small pockets of time. Go for a walk outside during your lunch break. Book a massage. Talk to a beloved friend. Do a yoga or tai chi class. Meditate.

Reacquaint yourself with things you enjoy. That might mean spending time with your pet, cooking a favourite meal, wearing a special outfit, staying in bed all day watching funny movies.

Where possible remove other ‘work’ from your plate such as volunteer roles, helping someone else, working on a personal project or a side hustle.

5) Recognise when you are productive

Non-stop busyness doesn’t mean you’re being productive. Learn to recognise the hours of the day when you are at your most productive or creative and keep other hours for less demanding tasks and interactions.

6) Ask for support

Can you delegate some of your workload or renegotiate a deadline? Could a friend or family member give you some support with everyday tasks? Is it time to outsource non-work tasks such as grocery shopping or cleaning?

The support you need may also be a listening ear or someone who will help you prioritise. Know when it’s time to seek the help of an empathetic friend, a coach, or a counsellor.