Burnout

What it is

The World Health Organization describes burnout as a result of chronic workplace stress that hasn’t been successfully managed, with three main features: exhaustion, feeling mentally distant or cynical about your work, and feeling less effective. People also describe burnout from caring, parenting, studying or volunteering.

Burnout isn’t a medical diagnosis in itself, but it overlaps with depression and anxiety, and it can lead to them. Rest helps, but real recovery usually also means changing some of what caused it.

Common signs

Everyone’s experience is different. You might notice some of these:

• Feeling drained and exhausted, even after rest
• Dreading work, or feeling numb and detached about it
• Feeling like nothing you do makes a difference
• Irritability, and less patience with people
• More frequent colds, headaches or stomach problems
• Losing enjoyment in things outside work too

Things to try now

Different things help different people. Try one or two and see what works for you.

1. Name itRecognising burnout is the first step. Track your energy and mood for a couple of weeks with the mood tracker to spot patterns.
2. Draw clearer linesSet a finish time, turn off notifications outside work, and take your full breaks and annual leave.
3. Talk to your managerBe specific about workload and what would help. Reasonable adjustments are often possible.
4. Refill your tankMake regular time for things that give you energy, not just things that numb exhaustion.
5. Reconnect with what mattersJournaling on what you value and what’s draining you can clarify what needs to change. Try the journal.

Tools that can help

When to get support

Talk to your GP if you’re exhausted all the time, feel low or anxious, or are struggling to function. They can check for physical causes, talk about time off if you need it, and refer you to talking therapy. Many employers offer free, confidential counselling through an Employee Assistance Programme.

Who can help

Opening times can change. Check each service’s website for the latest details.

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