Feeling defeated, detached, helpless, hopeless, worthless, unappreciated by others, self-doubting, losing interest and motivation in about everything?

If ‘YES’, then you are probably experiencing a ‘Burn Out’. 

Refer below to learn more.

What is Burnout?

“Burnouts is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress” (Smith, Segal & Robinson 2023). It happens when you feel overworked, emotional drained, overwhelmed and can’t seem to meet constant demands around you. It diminishes your interest and motivation in doing things you once enjoyed. It also drains your energy, one may feel helpless, hopeless and resentful at times. One may start to feel empty and nothing more to offer. It starts to invade other domains of daily functioning including work, social life and employment. Prolonged burnout can also lead to one experiencing physiological symptoms such as colds and flu. Since it comes with several negative effects, it is CRUCIAL to deal with burnout as soon as possible.

How to cope with BURNOUT?

Use ‘3 R’ approach: 

Recognise- look out for warning signs

Reverse- seek support

Resilience- look after your physical and mental health

1. Don’t be afraid to reach out and seek support. It may be difficult to get started as you may not be used to of asking help from others or others may perceive you as somebody who will do ‘just fine’ on their own. Break this pact with yourself and reach out to someone you trust.

2. All of us have an activity or hobby in mind that we always wanted to do but never could due to some reasons. Maybe this is the time to practice it. Brainstorm a list of hobbies and give them a try. Make time for YOURSELF!!! It could be as simple as treating yourself with a cup of coffee, going out for a walk, getting nails done, getting a massage, calling a friend you have’t had conversation with for a long time, or just sitting back on couch and watching any random/ favourite movie. Make sure you set aside time for this.

3. Another thing one can try is physical activity. It gets thrown quite often but it makes a huge difference. Aim for at least 20 minutes of exercise in a day. 

4. Get plenty of sleep

5. Eat healthy meals throughout your day. Minimise refined carbs, fried food and sugars. Avoid fizzy drinks. It may be comfort food for us but it quickly leads to a crash in mood and energy. Avoid smoking and drink alcohol in moderation.

6. Practice mindfulness