You don't have to be a top athelete or a high-flying executive to suffer from burnout and it can be easy to miss the signs. You want to do your best at
work, progress in your career, and deliver results but sometimes this comes at a cost.
As with most things, this comes up regularly in discussion, not the specific use of the word 'burnout', but being exhausted, feeling swamped, overloaded with work and the impact it's having on both their ability to get
things done, their relationships and their physical health and wellbeing.
You're always trying to do more and push harder, because that to-do list isn't getting any shorter, only to realise it’s left you feeling drained and overwhelmed. It's a reminder that burnout doesn’t happen overnight, like
stress it builds up slowly until you realise you can't keep going like this.
Recognise the Signs of Burnout
It starts with the little things:
- working longer
hours
- skipping breaks
- not taking time off
- giving up sleep to get things done.
This leads to ...
- constant tiredness,
- feeling irritable,
- struggling to concentrate.
You might tell yourself 'things will get better'. "When I get
this done, when I finish this project ... I just need to get through this ..."
When you’re focused on your reaching the finishing line, the little things are easy to ignore but they're a sign that something needs to change. Sooner rather than later.
Why It Matters
Having ambition and wanting to achieve is a good thing. But without a reality check, it can easily end up in overwhelm and exhaustion. You don't need to push yourself to the limit to be successful.
Success at the cost of your health and relationships isn't a price worth paying, if those things are important to you.
How To Reduce Burnout
If you’re feeling stretched
thin, it’s important to stop and consider what’s really essential. Start here:
✅ Reprioritise: Take a fresh look at your to-do list. What's really important that needs to get done today? What can wait and what can you let go altogether? Is everything really so important? It might
feel like it but when you stop and think, where's the 80/20 that will let you take the pressure off.
✅ Say No: It’s okay to say no to taking on new tasks or commitments that either don’t align with your current priorities or would end up giving more than you can currently manage.
Ambitious, driven people often say 'yes' too often. They love the challenge and the opportunity but they underestimate the impact.
✅ Delegate: Hand off tasks that others can handle or that aren't your core responsibility. Have a good team around you that have the right skills, knowledge
and ability. Is it a sign that you're under-resourced if you don't have anyone to delegate to or they're equally overloaded?
✅ Ask for Help: You don't have to do it all. Ask colleagues, friends, or your support network for help. Bring in an expert or temporary support to help tackle
short-term challenges. Sharing the load can make a real difference and get you through a temporary roadblock and moving again.
Find ways to work smarter AND take care of what's important.
Small Shifts To Avoid Burnout
Here is a reminder of a few simple shifts to help you avoid burnout (and stress):
- Set Boundaries: Decide when your working day starts and ends. Treat your own time as valuable as any deadline and stick to
it.
- Take Breaks: Short breaks throughout the day allow you to reset. Get up, stretch, take a brisk five-minute walk or a few deep breaths. (Last week's topic!).
- Prioritise Sleep! Get enough quality sleep so you can recharge after a busy day. Sleep is not a luxury. Make sure you're getting what you need.
- Check in With Yourself: A simple “How am I feeling today?” If you're feeling exhausted or stress is building up, do something before it becomes overwhelming. Pace yourself rather than trying to push yourself further towards burnout.
- Celebrate Progress: Rather than focusing on what you didn't get done, acknowledge what you did. Especially
if you're feeling overwhelmed. Small wins are still progress.
Learn to recognise the early warning signs and make small adjustments before you crash and burn.
