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Burnout seems to be everywhere and is a real issue for those who have experienced it. It can be extremely overwhelming.

It is certainly not always easy to self-diagnose as you may end up saying things like “I’m just tired, or I feel off, or my energy is low.” This means you could easily end up ignoring the warning signs rather than looking at ways to prevent it.

If not treated properly, burnout can have a significant impact on your overall physical, mental, and emotional wellbeing.

Five emotional signs and symptoms of burnout:

>> Sense of failure and self-doubt.

>> Feeling helpless, trapped, and defeated.

>> Detachment, feeling alone in the world.

>> Loss of motivation. Increasingly cynical and negative outlook.

>> Decreased satisfaction and sense of accomplishment.

There are many different signs and symptoms of burnout, with a selection listed above. All of these can show up at any time, but they can also be prevented by prioritising your own wellbeing, mental, and emotional health. So how do we prevent burnout or get out of the burnout phase?

First of all, we need to debunk the myth that self-care is selfish. It’s not. Self-care is life-affirming and life-supporting. Secondly, you need to put boundaries in place for yourself, at work and home, as both areas can significantly contribute to burnout. Thirdly, you need to cultivate a healthy lifestyle routine, one that allows you to be compassionate and kind to yourself.

Below I’ve included suggestions around how you can prevent burnout and regain a healthier state of mind, body, and spirit:

1. Sleep

Sleeping is a great healer. It’s important that you get a good 7-8 hours of undisturbed sleep each night. Ideally, you should get to bed by 10:00 p.m. and wake at 6/6:30 a.m. every morning.

When we sleep, our body heals itself; it builds our immune system and our resilience. As we move through the hours of sleep, it will help us detox from the stress of the strains of the day and will release any negative energy or toxins that have attached themselves to us throughout the day. Sleep is a priority, so start to train your brain, and train yourself into a healthier sleep pattern.

2. Mindful movement

Exercise or mindful movement each day when you get out of bed is essential. I encourage you to take 10 minutes to stretch or to participate in yoga, or even go out for a walk. The main thing is to do something that is mindful and gentle.

Burnout is susceptible to high octane, high intensity exercise, so weightlifting, running, spinning…all of these activities are going to increase the stress on your body, your mind, and your emotions. It will produce excess adrenaline that is not required when trying to overcome burnout, so focus on mindful movements and be gentle with yourself.

3. Meditation

Meditation does not need to be difficult; it is a mindful practice of trying to quieten the mind and be in the present moment. Meditation requires you to connect with your breath, sit still, and enable you to connect with yourself, moving you from activity into silence. Meditation is a practice, and it requires practice and commitment. All you need to do is to meditate daily, imagine 5 to 20 minutes per day; your mind will steady and slow down. It will help you reduce overanalysing and help you relax, refocus, and get the pause for breath that you really do need.

4. Connection

When in burnout, you want to shut down; most want to hide away from the world and their network. Connection is important; you need to reach out to a trusted friend or a family member and have a cup of tea and share how you’re feeling. Burnout drives us to be isolated, but what we need most in burnout or facing burnout is a friend, someone who can be supportive and listen, and one whom we can remain connected to. This will help ground us and help us to feel part of something bigger than ourselves. Maintaining these connections will prevent burnout from taking hold.

5. Nutrition

Burnout entices us toward comfort, alcohol, smoking, and excess eating as a way to find comfort, but it’s essential that you don’t reach for that extra glass of wine, more beers, or shots as they may give you that quick fix; it may make you feel momentarily happier or energised, but it won’t help in the long run.

Alongside the steps above, eating healthy and stopping drinking alcohol can help to prevent burnout from taking hold. Alcohol has been proven to be a depressant and anxiety-inducing. The same applies to food. When you eat foods that only give you a quick fix such as chocolates, cookies, and sugary treats, you might think they’re helping you, but it will only keep your hormonal system in high alert.

The best thing to do is eat three meals a day, reduce alcohol or have no alcohol at all, and supplement sweet or sugary treats with more natural sweet flavours such as melon, mango, passionfruit, apples, and oranges. A healthy diet will give you a healthy mind, and in burnout, a healthy mind is essential

If you follow these five steps regularly, incorporate them into your daily routine, and you commit yourself to helping yourself heal, you will see impressive results in a short period of time.

Remember, you are the priority. Your health, your emotions, and your mindset need to be rebalanced and realigned. You deserve to live a healthy, vibrant, and happy life, free from burnout.

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