Burnout isn’t just feeling tired after a long day. It’s a deep – deep exhaustion that sleep can’t fix. It’s losing interest in work you once loved, feeling cynical about everything, and questioning if you’re even good at your job anymore.
The World Health Organization officially recognizes burnout as an occupational phenomenon, and honestly, it’s about time. With remote work blurring boundaries and hustle culture telling us to “grind harder,” more people than ever are experiencing workplace stress and burnout symptoms.
But here’s is what is important – recognizing burnout is the first step to beating it and this are the processes to follow:
Set Boundaries
Work-life balance starts with boundaries, and not those flimsy ones that crumble the moment your boss sends a “quick” email at 9 PM.
Create rock-solid boundaries:
– Set specific work hours and stick to them
– Turn off work notifications after hours
– Create a dedicated workspace (even if it’s just a corner of your kitchen table)
– Learn to say “no” without feeling guilty
Learn How To Say No
This one’s tough, especially if you’re a people-pleaser like me. But here’s the reality: every yes to something unimportant is a no to something that matters.
Stress management starts with understanding your limits. Try these phrases:
– “I’d love to help, but I’m at capacity right now”
– “Let me check my priorities and get back to you”
– “I can’t take this on, but here’s someone who might be able to help”
Remember, saying no to good opportunities allows you to say yes to great ones.
Take Real Breaks
And no! Scrolling through social media for 10 minutes isn’t a break.
Effective breaks include:
– Taking a walk outside (even if it’s just around the block)
– Doing breathing exercises or meditation
– Having lunch away from your desk
– Calling a friend or family member
– Stretching or doing light exercise
– And even taking a mini retirement break.
Prioritize Task
Remember this :
– Urgent and Important: Do first
– Important but Not Urgent: Schedule
– Urgent but Not Important: Delegate
– Neither Urgent nor Important: Delete
Build Your Support Network
Employee wellbeing is important. Create a community that thrives in helping one another. Don’t try to handle everything alone.
Ways to build support:
– Find a work buddy you can vent to (safely)
– Join professional groups or online communities
– Consider working with a mentor or coach
– Don’t be afraid to ask for help when you need it
Address the Root Cause
Sometimes preventing burnout means having honest conversations about workload, expectations, or career direction.
Questions to ask yourself:
– Is my workload realistic?
– Do I have the resources I need to succeed?
– Am I in the right role for my skills and interests?
– What changes would make the biggest difference?
Don’t suffer in silence. If your workload is genuinely unrealistic, it’s worth having that conversation with your manager or boss.
