AD | Defined as a state of exhaustion, burnout can be caused by prolonged and excessive amounts of stress. Commonly associated with work pressures, it can actually be caused by any type of chronic stress. Something I think most of us can admit to feeling at one time or another, especially over the last 12 months or so. If you’re juggling family life and a career, for example, the competing pressures and ongoing stress could lead to feeling overwhelmed. So, if that sounds like you, here’s how to recognise when you’re on the verge of burnout.
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What are the signs of burnout?
Burnout can affect people differently, but it often involves physical, mental, and emotional exhaustion. You may feel constantly fatigued, unable to concentrate, and debilitated, for example. Due to the impact that this can have on your well-being, it’s important to take steps to prevent exhaustion from taking hold. A phrase you may hear a lot is the “five stages of burnout” as defined in this article, but loosely summarised here:
- Honeymoon phase: high levels of satisfaction, commitment, energy, creativity, and productivity
- Onset of stress: some days feel more difficult than others, feelings of anxiety, inability to focus, irritability
- Chronic stress: feelings of exhaustion, pressure, lack of control, physical illness
- Burnout: behavioural changes, escapist mentality, chronic physical illness, self-doubt, social withdrawal
- Habitual burnout: a significant ongoing mental, physical or emotional problem, as opposed to occasionally experiencing stress or burnout.
How do you fix burnout?
Do you recognise any of those five stages? I certainly do, although I’m glad to say only the first three, the last and more serious two haven’t ever affected me. However, with the above all in mind, let’s take a look at these four things to do when you’re on the verge of burnout:
1. Ask for Help
When feelings of collapse are caused by an excessive amount of stress, it’s a sure sign that you’re trying to do too much. By asking for help and delegating some of your responsibilities, you can lighten your workload and reduce the amount of pressure you’re under. This might mean asking for more support at work or reaching out to family members and friends for help at home. Alternatively, you may want to talk to a therapist or a life coach to help you address any emotional issues you’re dealing with. This podcast offers some great insights and management tips on the real impact of stress and burnout.
2. Adjust Your Schedule
Once you’ve asked for help (and received it!), you’ll be able to adjust your schedule accordingly. If you’re going to have a lighter workload, you can remove some of the tasks you usually do on a day-to-day basis and replace them with alternatives, such as relaxation and self-care. However, it’s important that you don’t use the extra time you have to try and undertake extra responsibilities. This can simply exacerbate the symptoms of burnout and leave you feeling even more out of your depth.
3. Prioritise Sleep
When you’re dealing with excess and ongoing stress, it often has an impact on your ability to sleep. If your mind is racing when your head hits the pillow, or you wake up frequently throughout the night, it’s going to have a negative impact on the quality of your sleep. In turn, this can leave you feeling fatigued and lead to other symptoms, such as headaches, trouble concentrating, and increased anxiety.
If you feel like you’re on the verge of burnout, it’s essential to prioritise sleep. Going to bed earlier, switching off screens, and breathing exercises can all help you to sleep more soundly, but investing in a new mattress could have a major impact on your sleep quality too. Take a look at this post on the best king mattresses and learn more about the benefits that a new mattress offers.
4. Talk to Your Doctor
Most people experiencing burnout have been dealing with chronic stress for a long time, which means they may already be suffering a number of related symptoms. Ongoing stress can cause a wide variety of issues, such as increased blood pressure, depression, stomach ulcers, and even hair loss. While some symptoms of chronic stress are noticeable, others are easier to ignore. By visiting your doctor and having a health check up, you can work out whether you need any treatment to help you deal with the impact that elevated stress levels are having on you.
How to recover from burnout
If you want to know how to recover from burnout, lowering your stress levels is critical. You can do this by reducing the amount of pressure you’re under, but learning how to manage stress in a healthier way can be helpful too. By learning new relaxation techniques, using exercise to relieve tension, and eating to enhance your well-being, for example, you’ll find that you’re more resilient and able to cope with daily stressors more effectively. And that will definitely set you on the right path to avoid burnout in the future.
Have you ever experienced any stages of burnout? How did you handle it? What would you recommend to anyone who thinks they may be in the early stages of overwhelm, before it progresses too far?
* This is a sponsored post, please see my Disclaimer.
I had this feeling about a month ago, so i took a break from blogging for a bit. it really helped stepping away and just focusing on self care. now i try to do this regularly & stop working myself to the bone. thanks for sharing your tips 🙂
It’s so important to recognise the signs, isn’t it? I’m glad you’ve found what works for you x
I certainly recognise all those five stages of burnout and feel like I’ve been dancing with burnout for the past couple of months for sure. Asking for help is definitely the first stage of tackling it and for me I’ve just started working on my schedule and trying to take a day off at least a week. Thank you for this post Lisa.
Oh no, I’m sorry to hear that – but it’s good that you’ve recognised the signs and are taking steps to deal with it. A day off once a week is something I’m trying to work towards too, it’s so important to have that balance.
This is so important to share as I think a lot of us don’t realise when we’re getting to that stage! Great post x
Absolutely, it’s too easy to just plod in 🙂
I had a huge creative burn out at the end of 2020 and I realized that it had to do with not liking my blog content and how it looks. So I decided to go self-hosted and start over and its been good so far! I am making sure to take enough breaks and not lose myself in blogging all the time. Great post!
Ah no, I’m sorry to hear that – but it’s great that you recognised why and that you’ve taken such positive steps to address it. Also, good luck with the self-hosting, I’m so pleased it’s working out for you!
This is a great post, and I love that you’ve highlighted the importance of sleep! We need to start prioritising rest- and it makes us more productive when we get a good sleep x
Thank you, Eleanor – yes, sleep certainly is a great healer, at least in my case! x
Love this, Lisa. Such an important thing to talk about, especially as workplaces are getting back into a normal routine and more people are back to working more than they have been for almost a year! Even as someone who works from home and for myself, I still experience burnout. I’ve gotten quite good as noticing the signs so I know when to take a step back. When that happens, I always give myself some dedicated time off over the weekend, turn my social media apps off, get outside, have a bath and do all the self care. Oh, and I nap a lot too!
I’ve read quite a few of your blog posts about recognising the signs and how to take time out and they always resonate with me, so thank you, I’m glad this one does with you. Love the sound of those naps, not something I get the chance to do very often, I’m afraid! xx
Wow, prolonged and excessive amount of stress — this is something. I’m lucky I’m haven’t tried this level of stress, I think. Sleep is truly very very important and needs to be prioritized. It’s also important not to do so many things at once. Thanks for sharing, Lisa. Learned a lot!
http://www.lifebeginsattwenty.com
You honestly can’t put a price on a good night’s sleep, Monique, I feel so much more able to tackle my day when I’ve slept well – thank you, I’m glad you enjoyed the post!
Oh wow this is ringing in my ears like an alarm clock. I think there have been real times when I was on the brink of burn out in the past year or so and just ignored it. My mum always told me that my body will have a break if I don’t let up and it’s so true.
Now that the sun is here, I’m taking more regular breaks and giving myself a bit more breathing room
Rosie
Oh, that’s not good to hear Rosie (about being on the brink, I mean) but glad you’re taking proper breaks now, that’s really important x
Good post, Lisa. Exactly what I need to know. As a freelancer I do get burnouts. So every time I get burnouts, I will try my best to take a break, sleep, and watch movies (romantic comedies usually).
Romantic comedies are a brilliant way to unwind, I like your style, Fadima!
It’s so important to know when you’re on the verge of burnout and learn how to stop before it’s too late, a great read Lisa x
Lucy | http://www.lucymary.co.uk
Thank you, Lucy, I’m so glad this was helpful x
It’s so important for people to learn how to manage their stress. I used to be one of those “I’ll sleep when I’m dead” types, and it finally caught up to me in a bad way. It took several years of therapy before I felt like I could really function again, and even then, I’m not the same person I was before. Thank you for giving us this reminder. I hope it helps keep someone from going down the same path I did.
Yes, it really is, we all need to be kind to ourselves. Thank you so much for sharing your story, I hope things are easier for you, even if you’re not the same person now.
In the current world, so many people are burning out with exhaustion. This article makes some good points and offers useful ways that we can look after ourselves.
Thank you, Kristyn, I’m glad this was helpful.
I really need to read something like this today. Thanks for sharing ❤️ https://uncuaderno4cero.wordpress.com
Thank you for reading, I’m glad it was helpful!
I connect so much with the phases of the burnout cycle! The honeymoon phase is something I go through a lot, but it is important to stay on top of my productivity by making small changes in my schedule and pacing myself to avoid hitting the burnout stage.
Thanks so much for sharing some great reasons and ways people can start asking for help and stay conscious of their energy levels. 🙂
Thank you, Jaya, that’s very good to hear that you can manage your schedule this way!
Great advice! I think the hardest part is asking for help. Once you are able to do that everything else gets a bit easier. Thanks for sharing these great tips.
Yes, that’s right. Asking for help is hard, but it’s not a failure, it’s a courageous first step.
It is something we all should talk more about. If we are lucky to be in a position in which we can actually do something about it, then knowing the signs is a must.
Yes, absolutely, it all starts with knowing the signs first, Anca.
I completely feel this! I have been on the verge of one for quite a bit so taking time for myself and delegating a bit has helped a lot! Sleep and speaking to someone are so important, thanks for sharing x
Oh no, Cristina, I’m so sorry to read this – but I’m really pleased you’ve been able to speak to someone at least. I hope things get better ASAP x
I have experienced burnout with blogging & also back in 2019 when I had a bunch of stressful things going on. I found that taking a step back & not putting pressure on myself to do everything helped. I didn’t blog during this time & I also took a short break from my classes so I could just focus on myself. I was also with my parents during this time so they helped me as well. I also agree getting good quality sleep is important!
I think that sounds like a very sensible approach – cutting things out and focusing on ourselves is sometimes exactly what’s needed. Thank you for sharing this, Karalee.
This is such a great post, Lisa. I don’t think you always realise you are heading to burnout, so recognising the signs and doing something is really important. Thanks for highlighting this!
Aimsy xoxo
Aimsy’s Antics
Thank you, Aimsy, recognising the signs is definitely the first step, then asking for help, which is sometimes the hardest one.
This is such an important post. I thankfully don’t think I’ve ever got as far as burnout but I’ve been experiencing the feeling of just being totally overwhelmed a LOT recently and my sleep is definitely all over the place. Thanks for sharing these great tips, I’ll definitely have to start focusing on some.
Thank you, Lindsey, I’m glad to hear you’ve never got as far as full burnout – but I hope your sleep pattern calms down soon, it’s so important to have a good night’s sleep.
This is such an important message. I have definitely seen many of these signs over the last year and have suffered burn out in the past. Your tips are useful for ways to reduce the stress and rest our bodies. Thanks 😊
Thank you, Bex, that’s very kind, I’m glad the post was helpful 🙂
Ah the importance of sleep! I never noticed how my sleep affected my day until I started getting my 8 hours. It really made all the difference.
Thanks for sharing xx
Yes, it does, it’s so much easier to function when you sleep properly! x
Sleep helps so much, but I am terrible at prioritising it.
Something I’ve found that really helps me is to go for a walk, a proper, half day hike in nature does me the world of good. I just have to find the time!
Cora | https://www.teapartyprincess.co.uk/
Yes, I know what you mean – when I spend all day in the garden at the weekend, I sleep soooooo much better at night. All that fresh air and exercise!
Burn out is so tough, especially if you’re working from home! I think prioritising sleep is such a good tip, and it can be hard to remember when you’re busy working x
Yes, I agree, it’s so hard to switch off sometimes, isn’t it? x
This is actually soooo interesting!
Since covid I am really focused on doing everything step by step and day by day.
This works best for me! Otherwise I can feel really overwhelmed.
Oh thank you, that’s very kind, I’m so glad it was helpful!
This is SO important. When I first started running my own business from home, I fell into that all-too-common trap of being on-call and working 24/7. I felt like I had to be ‘on’ all the time or that everything would fall apart, and I wasn’t willing to do anything that could kill my chances of success. What I didn’t realize was that by pushing myself into the early stages of burnout, I was literally setting myself up to fail! I’m now far more aware of my own health and well-being and the way that it impacts my overall productivity and success. Thank you for bringing up such a necessary and important conversation.
I think just about every freelancer is guilty of pushing themselves too hard, it’s almost a rite of passage, isn’t it? But you’re so right, Britt, being aware of our own health (mental and physical) is key to how we thrive in business as well as in our personal life 🙂
This is a great post! I have experiences the stages of burnout. After 33 years as a full time nurse I began to feel that I was not caring for myself enough to feel I could care for others. I couldn’t find the work/life balance anymore. I ended up retiring a year early and was thankful I was in a position to do so.
Wow, Jodie, 33 years as a full-time nurse, I’m not surprised you felt some or all of these stages. I’m so glad you were able to retire early, and have found the balance now x
Burnout is something no one should have to experience, these are great ways to deal with it Lisa x
Lucy | http://www.lucymary.co.uk
Thank you, Lucy, that’s very kind x
I have experienced burnout several times in my life. My two careers have been in education and social work and those are both very draining jobs. Nice work sharing some effective ways to cope with burnout!
Those are two very rewarding but exhausting careers to have – I’m glad you have a better balance now, Brooke.
I didnt know these many types of burnout. Hearing about them for the first time. But I know I felt really really good when I used to hit the gym for workouts. Hope these outdoor days come back soon for everyone’s peace. Liked reading the post. Xx
Isa A. Blogger
Thank you, Isa, that’s very good to hear, fingers crossed for better weather soon! x
I went through burnout a couple of years ago. I had to take a semester off from college and it helped so much. Its good to recognize when you are on the verge of burnout and how burnout is so real. Its good to take a break sometimes.
Ah, I’m so sorry you went through that, and that you had to take a term out. Good that you can recognise the signs going forwards though.
It’s so important to recognize when you’ve had too much! Speaking to your doctor really can help!
Hannah
Yes, it can. Asking for help is not a sign of weakness, quite the contrary 🙂
Thank you for sharing this Lisa! I think for a person who never had a burnout it’s really difficult to recognize those signs. This will hopefully help me look out better for my loved ones (without getting on their nerves, obviously).
Thank you, Jenni, I’m so glad it was helpful, and for your very sensitive comment x
Thank you for sharing, I have felt burnout with my blog sometimes that there is always lots to do with it that I can’t fit it all in, then I remember that I can take my time to do things, as there is no deadline for it, also have a good nights sleep does help to 🙂
Yes, you’re right. It’s your blog and if you haven’t agreed a deadline then it’s up to you to wok on it as and when. Thank you, Nic.
I’ve had this feeling so many times! I used to be the person that felt like they had to do everything at 100mph! Whereas now I’ve adapted a much calmer, slower pace to life & I’m actually SO much happier. Sleep is a big thing for me, especially getting an early night, it’s very rare I’m awake after 11pm, I usually head up around 10pm and then naturally wake around 7am which works amazing for me as it means I get a great start on the day. Asking for help is such a big one too!!
Claire.X
http://www.clairemac.co.uk
I know, it’s so hard to slow down sometimes, isn’t it? I find if I can get 6 hours sleep a night I’m so much more productive and calmer the following day. But asking for help and knowing when to slow down are key too 🙂 x
I’ve talked about burnout with my husband a lot lately. We’re both working from home at the moment, and because his workload is quite busy he’s staying logged on and working quite late into the evening, and by the middle to end of the week he’s exhausted. I’ve now banned work after 6 (we are supposed to finish at 5) so he can do a little extra, but not hours and hours.
Thank you for a great post Lisa!
Em x
Setting a time limit is so important – it’s amazing how easily the boundaries blur when you both work from home. So glad you’ve both got a better work/life balance now, Em! x