Here's how you can identify and tackle warning signs of burnout early on.

Recognizing the signs of burnout early is so essential to stopping it before it spreads. If we don’t learn to recognize it early, burnout spreads to other areas of life beyond the main source. An example of this I’ve seen was in my own life with one of my previous roles I was in. As I started to function in burnout mode, it started to spread to other areas of my life. My family relationships and friendships started to suffer because I was always on edge. My volunteering started to dry up because I was tired of everything I was doing. It took a long time for me to recover and find the true source of the burnout. Once I did, it was hard to reestablish healthy routines and everything. Recognizing early signs helps to prevent this.

Agree on recognising the signs. Personally for me I know I'm burn out when I started feeling listless, not wanting to get out of the bed and dreading the day. I may still go to work and do daily task but can feel the passion is not there anymore. Stressing and anxious about your work is not something great but at least is a good thing to know your limit. But with burnout you can just shut down and distancing yourself further from the environment and can lead to worsen health problems.

A few years ago, I was leading a particularly demanding project that consumed most of my time and energy. I started noticing that I was always exhausted, even after a full night's sleep, and my enthusiasm for work was dwindling. Recognizing these signs, I took a step back to evaluate my situation. I realized that I was on the brink of burnout. By acknowledging these early symptoms, I was able to take proactive measures to address them before they escalated. This experience taught me the importance of listening to my body and mind for early warning signs of burnout.

During a peak season at work, my responsibilities doubled, and I felt overwhelmed. I knew I couldn't sustain this pace without burning out. I decided to have an honest conversation with my supervisor about my workload. Together, we identified tasks that could be delegated or postponed. This adjustment not only alleviated my stress but also improved my productivity. Addressing my workload head-on prevented burnout and helped me maintain a healthier work-life balance. This taught me that open communication and realistic expectations are crucial in managing stress.

If you're close to burnout you are likely to have workload issues (not in all cases, but most). You're likely be in your stress response meaning you struggle to see how to fix it and say things like "there's too much to do but I'm the only one who can do it. There is no other way". Working with a coach, mentor, your manager or colleagues can help get some perspective on where you might be: - Taking on other people's work - Being a perfectionist - Distracted from your work making you inefficient and creating what appears to be too much work - Becoming inefficient due to exhaustion - And of course sometimes there simply is too much on your plate With this awareness you can find solutions to move forward.

I once found myself in a cycle of poor health due to constant work stress. I was neglecting my physical and mental well-being, which only exacerbated my stress levels. Realizing the impact on my overall health, I decided to cultivate wellness by incorporating regular exercise, a balanced diet, and mindfulness practices into my daily routine. These changes made a significant difference. I felt more energized, focused, and resilient. This experience underscored the importance of wellness in preventing burnout and maintaining a balanced lifestyle.

Easier said than done right?! When I was burned out I tried hobbies but was too frazzled to feel inspired, creative or energetic. REST!!! Explore Yoga Nidra and non-sleep deep rest (NSDR) in addition to ways to improve your sleep. And when you're ready start looking into healthier habits but habit change can be hard! I teach how to create a vision for our future self to inspire the change instead of committing and forcing habit-change (if you're close to burnout you really don't need yet another thing to beat yourself up over)!

Pausen sind sehr wichtig, auch um Wahrnzeichen zu erkennen. Ich verliere mich gelegentlich in Meinen Aufgaben, in kurzen Pausen merke ich dann, wann ich mich zu sehr reinhänge.

During a particularly intense project, I was working long hours without taking any breaks. I noticed my productivity was declining, and I felt constantly fatigued. I decided to implement regular breaks into my schedule, even if it was just for a few minutes. Taking short walks, stretching, or simply stepping away from my desk helped me recharge. This simple change improved my focus and efficiency. This experience taught me that regular breaks are essential for maintaining productivity and preventing burnout.

Here's what my client, Polly, had to say: "If you think you might be heading towards burnout. If you’re having issues with sleep, feeling anxious, feeling a sense of dread all the time. That’s not normal and it's not going to fix itself. In 5 sessions with Hannah it turned around completely for me. My only mistake was not doing this sooner" Seek support from whoever you feel comfortable talking to. Perhaps a colleague or friend. Perhaps HR. Perhaps someone who specialises in burnout. Burnout Isn't Necessary! And you don't need to do this on your own.

When I was going through a challenging period at work, I felt isolated and overwhelmed. I decided to reach out to a mentor who had previously faced similar challenges. Their guidance and support provided me with new perspectives and coping strategies. Additionally, talking to friends and family about my struggles helped alleviate some of the stress. Seeking support from others reminded me that I wasn't alone and that it's okay to ask for help. This experience highlighted the importance of building a support network to navigate tough times.

Take a moment to reflect on your current workload, responsibilities, and long-term objectives. Are you pushing yourself too hard to achieve unrealistic expectations? Are you neglecting self-care and personal time in pursuit of professional success? By reevaluating your goals and making necessary adjustments, you can prevent burnout before it takes a toll on your well-being. Create a list of your current goals and tasks. Prioritize your goals based on their importance and urgency. Delegate tasks that can be handled by others to reduce your workload. Set realistic expectations for yourself and avoid overcommitting.

After years of pushing myself to achieve ever-higher goals, I reached a point where I felt unfulfilled and exhausted. I realized it was time to reassess my personal and professional goals. I took time to reflect on what truly mattered to me and what I wanted to achieve in life. This introspection led to a shift in my career path towards a more balanced and fulfilling direction. By aligning my goals with my values, I found renewed motivation and energy. This experience taught me that regularly reassessing goals is vital for sustaining long-term happiness and preventing burnout.

Burnout is the end result of a chronic stress trajectory. It starts small and comes from the cumulative & unrelenting stressors that we don’t catch. They’ve been with us for so long, so we don’t identify them as stressors. I ask patients to recognize that physical symptoms call out early. Mid-afternoon cravings or crashes, dragging oneself out of bed, headaches from tension or dehydration, collapsing but not able to sleep - these are all screaming for a change. Change doesn’t have to be drastic, but it has to be committed. Maybe it’s “no” consistently to work after work, Maybe it’s “yes” consistently to baths. The committment IS the signal to your mind and body that you are listening - then you will be in sync to back away from burnout.

Identifying and Addressing Burnout • Recognize Signs: Pay attention to early indicators like chronic fatigue, irritability, and decreased productivity. • Address Workload: Evaluate tasks and responsibilities to identify areas for delegation or reduction. • Cultivate Wellness: Maintain a balanced diet, exercise regularly, and ensure adequate sleep. Incorporate mindfulness practices. • Take Breaks: Schedule regular short breaks to maintain focus and prevent mental exhaustion. • Seek Support: Reach out to colleagues, friends, or mental health professionals for support and advice. • Reassess Goals: Regularly review and adjust personal and professional goals to prevent overcommitting and maintain work-life balance.