Burnout—chronic workplace stress that leaves you exhausted and unable to function—has become a significant mental health concern, especially for younger generations. A survey for the Mental Health Foundation found that 74% of adults had felt so stressed they were overwhelmed or unable to cope, with high levels of stress particularly common among young people.
With increasing pressures in the modern workplace, it’s no surprise that many of us feel we are reaching our limits. If you feel like you’re on the verge of burnout, what can you do? We’ve gathered expert advice to help you manage and prevent burnout.
Prioritise quality sleep
Not getting enough sleep is one of the main risk factors for developing burnout, says time management coach Elizabeth Grace Saunders. “Giving your body what it needs is the foundation of burnout prevention,” she says. “Improving sleep quality can help individuals with even a clinical burnout problem recover enough to return to work.”
Most adults require seven to nine hours of sleep. Sacrificing sleep for work is a false economy: it impairs performance, and your tasks are likely to end up taking much longer.
Make time for yourself
Employers are ultimately responsible for the conditions that cause burnout. But that doesn’t mean there isn’t anything individuals can do to tackle their stress. “Employees who cannot leave and are not getting support can still help themselves,” says Kira Schabram from the University of Washington, who studies ways to alleviate burnout. One study she published with a colleague suggested that just five minutes of daily meditation could reduce feelings of burnout. Schedule some regular time for self-care and set reminders to make sure you don’t short-change yourself.
Identify and implement changes
Cynicism and disengagement are defining features of burnout. You can fight them by changing your perspective. Draw up a list of the things that you can change about your work which would affect your stress levels. You may be able to reduce aspects of your workload or find ways of working that are less stressful. And even if you can’t change everything you’d like to, you might benefit from the exercise. “What aspects of your situation are truly fixed, and which can you change? Altering your perspective can buffer the negative impact of even the inflexible aspects,” says executive coach Monique Valcour.
Make connections
“When you are overwhelmed or stressed there can be a natural tendency to disconnect from people and isolate yourself,” says Elizabeth Uviebinené, author of Slay in Your Lane, in the Financial Times. “Speaking to people you trust, and who care about you, can help you gain fresh perspective.” Once you’ve got support to get through the immediate crisis, building connections can help protect you from burnout. Coaches and mentors can help you develop and progress, while volunteering to advise others can help keep you out of a cycle of negativity.
Incorporate regular breaks
Regular breaks throughout the workday are essential for maintaining productivity and preventing burnout. You can use techniques like the Pomodoro Technique, which involves working for 25 minutes and then taking a 5-minute break. Short, frequent breaks can help you stay focused and reduce stress.
Finally, ensure you also take longer breaks, such as lunch breaks, to step away from your work completely. If you can also incorporate physical activity into your daily routine this can provide a much-needed break from work and help you recharge.