WHEN IT’S BURNOUT – AND WHAT TO DO ABOUT IT

Burnout is listed by the World Health Organisation as a real medical diagnosis. It is more than just being overstressed and can go unnoticed until it is happening.

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Many professionals, especially millennials, feel they won’t be successful unless they work almost non-stop. Tech and connectivity makes this only too easy, and group pressure adds to the problem.

If you’re very ambitious or a real crowd-pleaser, you’re even more at risk of trying to do too much. Before it starts wearing down your body as well, take action.

THE SYMPTOMS
One of the body’s reactions to high stress is releasing hormones such as cortisol, adrenaline, epinephrine and norepinephrine. These give you energy to get through tough situations, but if their levels stay up for too long, almost all your body's processes can be disrupted. That increases the risk of serious conditions such as anxiety, depression, heart disease, high blood pressure and a weakened immune system.

Related article: Know the effects of stress on your body

Here are five common signals that you should see a doctor:

• Overwhelming exhaustion is a symptom of many ailments but now it is constant and takes over. In extreme cases, you may even have suicidal thoughts.
• Isolating yourself. When you're dodging phone calls and texts and pretending you’re out when someone knocks, you need help.
• Escape fantasies are harmless, but not if they include extreme, harmful options. Wanting to get away through drugs or alcohol is also a danger sign.
• Irritability. No matter where you go or what you do, you are just distracted and annoyed by even the smallest thing.
• Getting sick all the time means that your immune system is struggling to do its job.

The WHO hasn't yet suggested a treatment for burnout, but there are sensible things that may help you.

Related article: 13 warning signs you’re heading for a burnout

DON'T IGNORE IT
According to the American Medical Association, stress can lead to burnout even when you’re not feeling the strain. Working more hours than you can handle makes your stress less noticeable over time. Don’t ignore the stress, even if you can take it.



TAKE SHORT BREAKS
Research suggests that doing something every day to help you recover has more value than leaving it for the weekend or a holiday. A recent study has shown that breaks throughout the day can increase mental well-being and productivity.

LOOSEN THE TIES
Disconnect from office apps and work e-mail inboxes when you get home. Also stay away from news about your industry or the economy in general. There’s bound to be a message or news that will keep you up.

Related article: 7 ways to disconnect from work and why it’s important

RE-EVALUATE YOUR JOB
Changing jobs is stressful and there may be few opportunities, but that doesn’t mean you just have to keep grinding and be grateful you get paid. Go to your supervisor with a realistic proposal that can change expectations or lighten your load. Frame it as a way to be more productive.

PRIORITISE AND DELEGATE
Decide which tasks are less important and set them aside. You don't have to score all the points yourself to be considered a valued team member. Pass on chores to someone you trust.



TRY A RELAXING ACTIVITY
Think of things that bring you joy. Find time for them and keep up the habit even when you’re better.

Yes, everybody goes on about mindfulness. But try it once. Sit quietly and undisturbed, focus on your breathing and pay attention to what you sense and feel without judging or interpreting. It’s about letting it flow without getting sucked in by every detail.

Related article: 4 sports psychology tips to help you with everyday life