Are you finding it difficult to get out of bed in the morning? Do you find yourself dragging your feet on the way to work? Have you lost patience with those around you, co-workers, clients and customers? If you answered yes to these questions, you’re likely suffering from some degree of burnout.

While not a medical diagnosis per se, burnout is described by the World Health Organization (WHO) as an ‘occupational phenomenon‘ that results from unmanaged, chronic workplace stress and cases are on the rise.

Research shows that nearly two-thirds of full-time employees experience burnout at some point in their careers. A Gallup workplace study found that 21% of employees report feeling burned out at work very often or always, while almost half feel burned out some of the time. This escalating trend not only affects employees’ well-being but also hampers workplace culture and productivity.

Identifying the Signs of Burnout

Burnout, caused by chronic workplace stress, is a state of physical and emotional exhaustion that, if left unchecked, can be completely debilitating. The earlier you catch the signs of burnout, the quicker you can address the root causes and get back to your best.

Physical symptoms are often the first signs of burnout, and if you’re suffering persistent fatigue, regular headaches and sleep disturbances, your body is probably signalling to you that something is off.

In addition, mental signs such as decreased concentration, lack of motivation and self-doubt can exacerbate the situation, making daily tasks feel overwhelming and insurmountable.

Emotional signs are equally telling. If you’re experiencing a sense of detachment or are feeling irritable and increasingly helpless, it may be time to consult with a psychologist. Addressing symptoms early with the help of a mental health professional can help prevent burnout from escalating, making a big difference to your recovery process.

burnoutChances are, if you’re reading this, you may already be feeling some early signs of burnout. Take a moment to reflect on how you’ve been doing lately. Sometimes, all it takes is a little pause to notice what’s been going on. Ask yourself:

  • How’s Your Mood? Have you noticed more anxiety and feelings of depression creeping in?
  • Are your relationships slipping? How are things with your loved ones? Do you feel distant or disconnected?
  • Energy Levels Low? Are you constantly feeling drained, even after a good night’s rest?
  • Feeling detached? Have you been feeling detached from your work and daily life, like you’re just going through the motions?

If any of these questions hit home, it is time to take action before burnout worsens.

How to Recover from Burnout

Step 1: Take a Break and Rest

The first and most difficult step in recovering from burnout is walking away from existing stressors. Whether it’s taking a mental health day or going on a holiday, taking time to rest is non-negotiable. Use this time to recharge and reconnect, incorporating relaxation practices such as mindfulness, meditation, journaling, or simply reading a book. Make sure you are eating well and focus on a healthy diet and exercise to support your hormones as your body and mind adjust to this new normal.

Step 2: Reassess Your Priorities

Once you’ve had time to rest and acute burnout symptoms are starting to ease, turn your attention to the positives in your life. What is it that truly matters to you, and what do you want to achieve during your recovery? It might be improving your well-being, spending more time with your children, improving your skills, chasing your passion, feeling calmer or achieving a better work-life balance. While careers can provide us with a great sense of satisfaction, when our lives are out of balance, and our workload becomes overwhelming, our job can quickly become a source of frustration, draining the joy from our days.

Setting realistic goals and letting go of perfectionism can make a huge difference to your mindset. Consider which circumstances are draining you and tailor your lifestyle and environment to support what things light you up inside, such as hobbies and other activities that have fallen to the wayside.

Step 3: Seek Support

Recovering from burnout is quite a load to bear and isn’t something that can or should be done alone. Meaningful conversations with friends, family members and even colleagues may feel difficult at first, but sharing your problem can provide a great sense of relief and a different perspective.

Working with a therapist can be highly effective in managing burnout. Research has shown that cognitive behavioural therapy (CBT) has a positive impact, helping manage stress by changing negative thoughts, reducing cynicism, and helping develop healthier coping strategies. Recent studies found that 40% of patients showed significant recovery from burnout-related issues after receiving CBT treatment.

counselling for burnout

Step 4: Incorporate Self-Care

Rebuilding your energy during burnout recovery starts with consistent self-care. Regular physical activities such as yoga or even taking a walk can help reduce stress and improve mental clarity. Mindfulness practices like meditation are also great for reducing stress levels, calming the mind, regulating emotions, and increasing your sense of well-being.

Nutrition is also an important part of the recovery puzzle. Focus on whole foods and reduce caffeine and alcohol, both of which can trigger a stress response.

Step 5: Set Boundaries

You don’t need to be constantly ‘on’. Learning to say no when it’s warranted and setting clear work-life boundaries will help you avoid the burnout trap in the future. Setting and sticking to specific hours and scheduled breaks and stepping away from your inbox can help manage your energy and protect your personal time from being eaten into.

Boundaries stop you from over-committing and reduce the risk of unnecessary stress. While saying no may initially feel uncomfortable, particularly to those of us who are people-pleasers, your boss and others in the office will ultimately respect your boundaries and appreciate your ability to manage your time effectively. Setting clear limits can improve your productivity and ensure that you’re not overwhelmed with tasks that ultimately benefit both you and your team.

burnout recoveryBurnout Recovery is Possible

Feeling exhausted and overwhelmed by the daily grind doesn’t have to be your reality. With the right information, you can take steps to reduce burnout and find a balance between productivity and wellness.

At Priority Management, we’re your trusted leaders in workspace solutions. Our Energy Management course offers evidence-based content with tools to help you enhance your energy levels, master time management and create a sustainable work-life balance.

Prioritising your well-being is key to long-term success, and with careful planning and progress tracking, recovery from burnout is achievable. Take the first step towards a more energised and balanced life. Enrol in our course to get started today.