What is Burnout?
Definition (WHO 2019): “Burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”
Since then, global events like the pandemic, wars, and financial crises have added new stressors. It’s important to consider all factors that can lead to burnout, not just work-related issues.
Mental Health MOTs are crucial for wellbeing. When people are mentally healthy:
- Performance improves
- Absenteeism and presenteeism decrease
- Morale rises
- Work/life balance strengthens
Recognising the early signs of burnout can prevent complete breakdown.
🔥 10 Phases of Burnout
1. The Compulsion to Prove Yourself
Signs:
- Saying “yes” to everything
- Overworking without breaks
How to Change This:
- Trust in your skills and passion
- Set daily realistic goals, such as scheduling in movement breaks into your calendar regularly.
- Learn to say “no”
- Avoid multitasking
- Support and check in with your team
- Maintain healthy boundaries
2. Working Harder and Longer (Not Smarter)
Signs:
- 35-hour week turns into 50+
- Always feeling “on”
Solutions:
- Honour your working boundaries
- Schedule “Movement Snacks” during the day
- Use the Pomodoro Method: 25 min work + 5 min break
Brain Effects of No Breaks:
- Reduced focus
- Poor decision-making
- Increased mistakes and stress
Benefits of Proper Breaks:
- Boosts energy, focus, and creativity
- Strengthens memory
- Lowers stress
3. Neglecting Your Needs
Signs:
- Skipping exercise, hobbies, social events
- Unhealthy eating and drinking habits
- Poor sleep
Action Plan:
- Do one thing daily for yourself
- Add it to your calendar like a work task
4. Conflict with Others
Signs:
- Increased irritation and mood swings
- Fragile relationships
Solutions:
- Avoid multitasking
- Use an “Achievement List” with 5 work and 5 personal tasks
- Address underlying resentments
5. Denial
Signs:
- Cynicism and intolerance
- Viewing coworkers negatively
- Feeling constant time pressure
Advice:
- Consider a Mental Health MOT
- Develop personalised coping strategies
6. Obvious Behaviour Changes
Signs:
- Tiredness, mistakes, lateness
- Noticeable performance drops
Solutions:
- Ask for help and accept support
- Set and maintain healthy boundaries
7. Feeling of Emptiness
Signs:
- Numbness
- Binge activities (eating, alcohol, etc.)
Solutions:
- Self-reflection
- Pursue meaningful activities
- Seek accountability partners
8. Withdrawal
Signs:
- Isolation from social life
- Feelings of worthlessness
Solutions:
- Set achievable goals
- Celebrate small wins
- Support others with active listening and encouragement
9. Depression
Signs:
- Exhaustion, panic, bleak outlook
Solutions:
- Prioritise short walks and small activities
- Seek professional support if needed
- Talk therapy or medication can help
10. Complete Breakdown
Personal Story:
- Panic attacks, physical collapse
- Hospitalisation with no physical cause
- Recovery took patience, small steps, and support
Key Takeaways:
- Recovery is possible
- Small goals lead to rebuilding confidence
- Celebrate each win, no matter how small
📈 Final Thoughts
- Early recognition of burnout signs saves careers and lives
- Micro-breaks boost productivity and mood
- Prioritising mental health is crucial for long-term success
Stay strong, stay resilient — and remember, you’re never alone on this journey.
