As a career coach and wellbeing practitioner, I’ve encountered burnout far too often in my clients. It's an issue that sneaks up on us, and before we know it, we're stuck in a cycle of exhaustion and frustration. You may be dealing with burnout if you feel persistently drained and unmotivated. Let's show you how to recognise it and take the first steps to manage it.

What is Burnout?

Burnout is more than just feeling tired after a busy day or week. It's a chronic state of emotional, physical, and mental exhaustion caused by prolonged stress. While burnout can happen to anyone, it’s prevalent in high-stress careers or when we push ourselves too hard for too long.

Signs and Symptoms of Burnout

Burnout can manifest in many ways, and it’s essential to recognise the signs early to take hold of it early. Here’s what to watch out for:

1. Emotional Exhaustion: Feeling drained and overwhelmed every day, no matter how much rest you get.

💎 When I felt constantly tired and couldn’t shake the feeling that no amount of sleep would recharge me, I knew burnout was lurking around the corner. It’s a signal that your emotional reserves are depleted.

2. Cynicism and Detachment: Feeling disconnected from your work or personal life, losing enthusiasm for things you used to enjoy.

💎 In my roles as a GP and Leadership coach, a giant yellow flag starts waving when I notice I am emotionally distancing myself from patients and clients. It's not about caring less but about being so drained that caring becomes harder. I know it is time for me to take a much-needed break.

 3. Lack of Productivity: Struggling to concentrate, feeling unproductive, or making more mistakes than usual.

💎 The irony of burnout is that the harder you push, the more your performance slips. I often remind clients that being constantly 'busy' doesn’t equate to being productive.

What Causes Burnout?

 Several factors can lead to burnout, but here are the most common:

💡 Excessive Workload: Having too much to do and insufficient time.

💡 Lack of Control: Feeling powerless or unable to influence decisions affecting your job.

💡Unclear Expectations: Not knowing what’s expected of you can increase stress and anxiety.

💎 For entrepreneurs and aspiring leaders, the feeling that everything rests on your shoulders can lead to overwhelm. Burnout is almost inevitable when there’s no clear line between work and personal life.

Easy Steps to Manage Burnout

If you recognise your symptoms, don’t panic, as there are ways to manage it.

1. Acknowledge It: The first step is to accept that you’re experiencing burnout. Please don’t ignore it or try to push through.

💎 Admitting to myself that I was burnt out wasn’t a sign of weakness. It was a crucial step in taking back control.

 2. Take Breaks: Schedule regular breaks during your day and consider taking time off if possible.

💎 After my social media detox, I realised how vital it is to create space for rest. Even a short break can refresh your mind and give you a new perspective.

3. Prioritise Self-Care: Sleep, nutrition, and exercise are negotiable. Set boundaries around your work and personal life.

💎 For many, self-care seems like a luxury, but I always say it’s necessary. Without taking care of yourself, you won’t be able to care for others or your work effectively. Remember to put on your oxygen mask first!

 4. Seek Support: Talk to a coach, therapist, or trusted friend. Sometimes, an outside perspective can help you realign your priorities.

💎 There is a transformative power of having someone to talk things through. It’s not about having all the answers but helping you ask the right questions.

Burnout is more common than we think, but it doesn’t have to control your life. Recognising the signs early and taking proactive steps to manage them can make all the difference. If you’re feeling overwhelmed, start by making small changes today. Your wellbeing is worth it!