Top Ten Tips to Avoid Burnout at Work

There’s little doubt that our work lives are more pressured than ever. Still battling with the effects from the pandemic and adding our current economic uncertainties, it is more than likely you are experiencing a bigger workload, longer working hours and job insecurity. So, it’s not surprising there is an increase in reported stress, anxiety and strain diagnosis.

No matter how well you perform or how established you are in your career, an increase in work can cause a negative effect on your mental and physical wellbeing. This can lead to a negative and critical attitude to work, blaming others for your mistakes, low energy levels, physical and mental health issues and trouble sleeping. It’s called burnout…

But how can you avoid burnout at work yet still get the work done and keep your job? After all, we are only human…

What is burnout?

Let’s define burnout. It is the human body’s reaction to prolonged or chronic stress, which is related to the workplace, and it can quickly creep up on you. According to NICE, an estimated 13.7 million work days are lost in the UK alone due to work-related stress, anxiety and depression; costing £28.3 billion in lost productivity.

This is extremely concerning and just goes to prove how many people are suffering burnout due to work pressures; but few people will admit to it, let alone give in to it and take the time off they need to recover. So, with increased workloads becoming part of everyday life, it is important to develop self-awareness around burnout and recognise the symptoms.

The signs you may be suffering from burnout

There are five stages to work burnout and it starts with the ‘honeymoon phase.’

Stage 1 – the honeymoon phase – this is the feeling of job satisfaction, the compulsion to improve and generate higher productivity levels. Sounds good, right? But hold on…

Stage 2 – the onset of stress – this is when you start noticing that some days are more stressful than others. But that’s normal, isn’t it? Not when you start to feel you can’t focus on your work, when you start to neglect your personal needs, you avoid making decisions and are irritable.

Stage 3 – chronic stress – now you will be experiencing high stress levels, resulting in a loss of your problem-solving skills and your performance dropping even further. You might not be praised or acknowledged for your achievements anymore, creating a sense of failure and incompetence. Chronic stress takes a toll on your mental and physical health, further intensifying the symptoms of stress.

Stage 4 – burnout! Yes, you’ve reached burnout. By not addressing the previous stages and recognising the symptoms, you have reached critical exhaustion levels that make it hard, if not impossible, to cope with the high demands of work. The continuous sense of failure and lack of self-confidence will eventually lead to a feeling of despair.

Stage 5 – habitual burnout – yes, there is a further stage and that’s habitual burnout, i.e. you don’t recover from burnout; in fact, it becomes a way of life.

Apart from affecting your career, burnout may also reflect in many aspects of your life, including personal relationships, hobbies, family and friends. At this point, you will need outside help in not just recognising the symptoms but also how to recover from burnout.

10 tips to avoiding burnout

So, now you know what burnout is and its symptoms, how can you avoid falling victim to burnout at work? Here are our 10 top tips to be mindful of to avoid burnout.

1. Take your annual leave entitlement. Remember – you are entitled to take all of your allocated annual leave. Taking a holiday allows you to reset mentally and physically. Whether it’s for a long weekend or a two-week holiday, it gives you the opportunity to recover from the stress and pressure of work.
2. Get plenty of sleep. you know that according to Nuffield Health, only 33% of people get the recommended seven to eight hours of sleep a night? A lack of, and poor quality, sleep will directly affect your mental and physical health. It also impacts your productivity, your drive and enthusiasm, your energy levels and more. It is vital that you get enough sleep to allow your body and mind to recharge.
3. Take regular breaks. It is so easy to get caught up in the moment and lose track of time. However, it is crucial to take regular breaks to keep your momentum and motivation going. This could mean going for a walk in the fresh air at lunchtime, or taking a coffee/tea break. This allows your mind the time to reset.
4. Get socialising. Even during the working day, you have the opportunity of making your personal time important, like a lunch break. Socialising with work colleagues or meeting with friends for a walk, coffee or lunch gives you a better sense of balance between work and home life. You could also go out for dinner one evening, or perhaps a evening/weekend walk with friends and family.
5. Setting boundaries. Don’t be afraid to set your own boundaries. Not only does this protect you from experiencing burnout, but it allows you to have a sense of self-worth, too. Think of it like a shield of protection! For example, set the boundary to finish work on time three days a week to spend time with your family.
6. Don’t forget to look after yourself. So often your own self-care comes way down the list when you have the pressures of work and family. But putting aside some time every day to focus on you, be it reading a book, enjoying a long, hot bubble bath, going for a walk or doing some gardening promotes your sense of self-worth, boosts those happy feelings and gives you confidence. The same applies to your personal care so, whether you are glamorous or not, spend some time on your new hairstyle, try out that brighter shade of lipstick and your radiance will reflect from outside as well as the inside.
7. Don’t forget your hobbies, or start one! If you have a hobby, great! If you don’t, find one as not only will it encourage you to become physically and/or mentally healthier, it is a wonderful way to relax and forget about work for a bit. It will also boost your confidence and those happy feelings, too. Not sure what sort of hobby you’d like? Here are a few ideas to get you started.
8. Not eating and drinking enough. We know what it’s like…  you get so caught up in juggling work, family, friends and home life that you forget to eat properly, or drink enough water. But not eating and drinking enough during the day, particularly on a long-term basis, will lead to dehydration and exhaustion, headaches, fatigue and difficulty to concentrate. So, making sure you eat and drink enough is crucial to your physical and mental health. 
9. Plan ahead. There’s nothing better than a good plan to keep you on track, especially if you are a multi-tasker! Creating a clear plan at the end of each day will help you track your progress for each project at work and sets you up for the following day. Taking five to ten minutes to do this before you leave the office will bring clarity on how you will approach the next day. 
10. Learning to say no. We’ve all been there; you can hear yourself saying yes when you know you really should be saying no… Perhaps you want to avoid tension, or you worry what other people will think of you, or you feel it is rude to say no. However, the total opposite is actually better for your health and wellbeing. Saying no occasionally just reminds people that you can’t do everything and stops them taking advantage of you. Like setting boundaries, it is ok to say no when you are feeling pressured into something you don’t feel comfortable with.

At Really Helpful Club, we completely understand the immense pressures people are experiencing today from the pressure from work. But it’s so important to listen to our minds and bodies to avoid burning out. If you’re struggling with burnout and not sure where to turn, our health and wellbeing Directory members are here to help, in complete confidence.