The combination of stress and workplace anxiety could result in burnout

Feeling worn out, unproductive, and stressed? If so, you may be one of the many UK workers experiencing work burnout. According to a 2022 study, “almost 46% of UK workers are close to burnout.” That means millions of you are on the edge. If your professional life is taking its toll on your mental health and well-being, it's time to take action. So how to overcome burnout? Read on to find out…

What is work burnout?

If you haven't heard of work burnout, let's go over the basics. According to the World Health Organisation (WHO), burnout is characterised as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed.”

It includes the following:

  1. Lacking in energy and feeling exhausted

  2. Feelings of negativity and distancing from your job

  3. A reduction in productivity and workplace efficiency

Spotting burnout symptoms

Of course, it's normal to feel tired after a long day's work, or to feel a moderate level of stress if you have an important project or meeting coming up. So how do you know when the stress or fatigue you're feeling has crossed that threshold, and how to overcome burnout?

If you're experiencing any of the following symptoms, you're likely to be suffering from it:

  • Constant feelings of exhaustion beyond simply feeling tired

  • Your productivity levels have dropped

  • You've distanced yourself from your colleagues

  • You're easily irritated at work, and lack concentration

  • You've fallen out of love with your job

  • Your physical health is being compromised, for example, you may be experiencing headaches, insomnia, muscle pain, or extreme fatigue

How to overcome burnout – 5 strategies

Now that you've got an idea of what work burnout is, how to overcome burnout is what you need to consider. What are the coping strategies for burnout and how to beat burnout without quitting your job? 

It's important to remember that everyone is different. Some people will experience light symptoms, whilst in others these symptoms might be more prevalent. If you're really suffering, you may want to speak to a doctor or a mental health professional about your condition.

In the meantime, here are some of the ways in which you can deal with burnout:

1. Pay attention to the signs

Finding the way out of burnout entails recognising it in the first place – this is the most important step in fixing this problem. Don't let your burnout get so bad that it starts to affect all areas of your life. When you start to notice feelings of exhaustion, stress, or anxiety, stop what you're doing. Take a walk. Get a coffee. Call a friend.

Whatever your method, find a way to remove yourself physically and mentally from the task at hand, and take a moment to mentally regroup. If you try to push through, you'll only end up feeling more burnt out, and might even end up quitting.

2. Stop saying “yes” when you should be saying “no”

This is a trap that many of us fall into. Colleagues, managers, and friends all ask for a hand every now and then – tasks, functions, lunch meetings, errands, favours ‒ you name it. And before you've even had a chance to think about it, you've already agreed to do it.

Stop.

Saying “yes” to things you don't really need or want to do will only send you another step closer to burnout.

Top tip: Next time you're asked to do something, count to 10 in your head before responding. This will give you a few precious moments to consider whether it's something you should actually add to your to-do list.

3. Adjust your workload

Burnout is often linked to being overworked. If you're starting to feel the signs of burnout, take a look at your workload and see how you can manage it better. This might mean having a serious conversation with your manager about their expectations, asking a colleague to assist with a project, or declining invites to Zoom meetings you don't really need to attend.

If you feel like you need to get away from the noise for a while, block out productive periods. If you have a big project looming, turning off your email for a short time could help.

Top tip: Let your boss and colleagues know that you plan to do this. Mark your calendar so that nobody else can schedule a meeting with you for a couple of hours. That way, you'll have the time and space to get some serious work done without being interrupted.

4. Take a mental health day

In a growing trend, several companies now offer a mental health day as part of employee benefits. This means employees can take a leave day when they're feeling particularly stressed, overwhelmed, or simply need some time to switch off – without cutting into their annual sick leave.

But even if your company doesn't offer a mental health day, there are still plenty of reasons why it's OK to take a day off to cater to your mental health. When you're feeling burnt out, your productivity drops, you achieve less, and it impacts your overall well-being. That's a recipe for disaster. Make the smart decision to book a day off and focus on yourself.

5. Talk about it

It doesn't help anyone to bottle up feelings. There's a real stigma surrounding mental health, and most people don't like talking about it, particularly at work. However, feelings of anxiety, stress, and mental exhaustion are commonly found in high-stress, fast-paced work environments.

Top tip: Open up! Start a dialogue by talking to a colleague or a supervisor about how you're feeling. It's likely that if you're feeling overwhelmed or overworked during this period, those around you might also be feeling the same, so being honest can help a lot of your colleagues as well.

Take back control

Work burnout is real, but it's also conquerable. If work is making you feel anxious, stressed, exhausted, or like you've got far too much to do in a day, it's time to take a step back and try out our suggested strategies on how to overcome burnout. You'll only be as productive as you feel, so give yourself the time you need to focus on your well-being, and avoid spiralling into the cycle of workplace burnout.

If the stress of your current role is too much to handle, perhaps it's time to find yourself a healthier environment where you can flourish. Kick-start your job search with our free CV review and get ahead of the pack.

This article was originally written by Rikki Wimmer and has been updated by Elizabeth Openshaw.

Recommended reading:

Related Articles: