Are You Burnt Out?

Burning Out: What Sets the Fire

• Workload Overload: We’re always plugged in, expected to be on call 24/7. The pressure to perform can quickly lead to burnout.
• Lack of Control: Feeling like you have zero say in what you do can make you feel helpless and overwhelmed.
• Lack of Recognition: We all want a pat on the back for our hard work. When it goes unnoticed, it can feel like you’re spinning your wheels for nothing. 

Putting Out the Flames: How to Handle Burnout

• Set Boundaries: Learn to say no and set limits on how much you take on. It’s okay to prioritize your well-being.
• Take Breaks: Give yourself permission to unplug and recharge. Whether it’s a walk outside or a weekend getaway, find what helps you relax and make time for it.
• Seek Support: Don’t go it alone. Talk to friends, family, or a therapist about what you’re going through. Sometimes just venting can make a world of difference.
• Re-evaluate Priorities: Take a step back and assess what’s really important to you. Are you focusing too much on work? Are there things you can let go of to reduce stress?

‘You are not required to set yourself on fire to keep other people warm’

To set healthy boundaries you need to know where you stand by identifying your physical, emotional, mental and spiritual limits. You need to consider what you can tolerate and accept and what makes you feel uncomfortable and stressed.

Boundaries are a sign of a healthy relationship, and they are also a sign of self-respect.

Putting yourself first also gives you the energy, peace of mind and positive outlook to be more present with others and be there for them.

It is essential to give yourself the permission to set boundaries and work to preserve them.

When it comes to self-care it is important to take personal responsibility for your wellbeing.

Next time you hear yourself saying ‘I have to do this’ replace the words with ‘I choose to do this!’.

Remember the pressure we put ourselves under often is much more than anyone else would.

It is really important to nourish yourself and set realistic achievable expectations.

Lifestyle management

In the battle against burnout, lifestyle choices play a crucial role. Here are three key areas to focus on:

• Nourish Yourself: Good nutrition is the foundation of physical and mental well-being. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help fuel your body and mind, giving you the energy you need to tackle whatever comes your way. Don’t underestimate the power of regular, nourishing meals and keeping hydrated to keep burnout at bay.

• Be Active: Regular exercise isn’t just good for your physical health—it’s also a powerful tool for combating stress and preventing burnout. Whether it’s hitting the gym, going for a run, or simply taking a brisk walk around the block, finding ways to stay active can help boost your mood, increase your energy levels, and reduce feelings of anxiety and overwhelm.

• Sleep Well: Adequate sleep is essential for both physical and mental health, yet it’s often the first thing to go when we’re feeling stressed or overwhelmed. Prioritize getting enough shut-eye each night, aiming for 7-9 hours of quality sleep. Create a relaxing bedtime routine, limit screen time before bed, and make your sleep environment as comfortable and conducive to rest as possible. Quality sleep not only helps you feel more refreshed and alert during the day but also strengthens your resilience to stress and burnout.