How to prevent burnout
Top Tips to Avoid Burnout
Here are some tips to prevent burnout before it sets in, ready for that final stretch before the holiday season…
The final bank holiday until Christmas already feels like a distant memory and many of us are diving back into work with a sense of urgency. The summer holidays are behind us, and for most, the next major break is a long way away. It's a common time to feel overwhelmed, especially with the demands of work and the looming festive season. This is often when burnout begins to creep in.
What is burnout?
Burnout is more than just feeling tired or overworked. It's a state of emotional, mental, and physical exhaustion caused by prolonged stress. It often occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Over time, it can reduce your productivity and sap your energy, impacting your mental and physical health.
What does burnout look like?
Burnout doesn’t happen overnight. It can develop gradually and can manifest in several ways:
Chronic exhaustion: Feeling tired even after resting.
Detachment or alienation: A sense of withdrawal from work or personal life.
Reduced performance: Struggling to concentrate or achieve daily tasks.
Irritability: Increased frustration with colleagues, family members, or even with small challenges.
Getting ill more often: Being constantly busy and not resting enough can weaken your immune system and it may take you longer to recover.
Are women prone to burnout?
While burnout can affect anyone, research shows that women may be more susceptible due to the additional responsibilities they often shoulder outside of work. For many women, managing a larger share of childcare, school runs, household chores, and even the extensive planning for Christmas and other social or family events adds another layer of pressure.
This “second shift” of non-stop work and caregiving can leave little room for self-care, increasing the risk of burnout.
Five ways to prevent burnout
Set boundaries
This might mean setting a strict end time to your workday, saying no to additional projects, or asking for help when needed. Remember, boundaries are not just physical but emotional—don’t feel guilty for prioritising your well-being.Schedule breaks and downtimes
Working through lunch or skipping breaks can feel productive in the short term, but it leads to diminishing returns over time. Make sure you schedule regular breaks throughout the day and make time for activities you enjoy outside of work. Prioritise rest in your routine and protect this time.Try to set aside certain evenings a week where you don’t work past 6pm if that’s possible in your job, and make no social plans. Find it hard to set those boundaries and carve out time for breaks? Read our insights on setting boundaries for quiet quitting, what are workplace boundaries, and how to push back at work.Explore mindfulness and similar activities
Techniques like mindfulness, meditation, or deep breathing exercises can help to lower stress levels. Even five minutes of mindfulness each day can make a difference in your emotional resilience. If meditation isn’t for you, consider a creative outlet such as journaling, painting, or other activities such as walking that help you to disconnect and refocus.Reach out for support
Whether it’s colleagues, friends, or a mentor, reaching out for support when you need it can lighten the emotional load. A network of support can also help you put things into perspective and problem-solve more effectively. For women, it’s particularly valuable to have a strong support network that acknowledges the additional pressures you might face outside of work.Plan ahead for the festive season
The run-up to Christmas and other festivals and holidays can be a major source of stress. This year, try to take a proactive approach by spreading out the planning and preparation. Delegate tasks where possible, create realistic timelines and don’t feel pressured to make everything perfect. The holiday season is about connection, not perfection.
By recognising the signs early and taking proactive steps to maintain balance, you can protect your mental and physical health, ensuring you enter the festive season feeling more in control and less overwhelmed.
