Constant fatigue, anxiety, depression? Here's how to prevent burnout, combat mental exhaustion

If you're consistently feeling overwhelmed, reassess your workload or responsibilities. (Image: Canva)

Burnout is a serious issue that can affect anyone, no matter how strong or resilient you think you are. It is a state of emotional, physical, and mental exhaustion, often caused by prolonged stress or overwork. It expresses itself in various ways, including fatigue, decreased productivity, and a lack of motivation. If you're feeling overwhelmed or burnt out, it's important to take steps to address the issue before it escalates.

Signs of burnout

Physical symptoms: Constant fatigue, frequent illness, headaches, or digestive problems.

Emotional symptoms: Irritability, anxiety, depression, or feelings of hopelessness.

Behavioural symptoms: Decreased productivity, difficulty concentrating, or substance abuse.

Coping with burnout

Self-care: Make time for activities that help you relax and recharge. This could include exercise, meditation, hobbies, or spending time in nature.

Set boundaries: Learn to say "no" to additional responsibilities. It's important to prioritise your well-being over others' expectations.

Handling stress: Practice stress-reduction techniques like deep breathing, progressive muscle relaxation, or mindfulness.

Support: Talk to friends, family, or a mental health professional about how you're feeling.

Take breaks: Even short breaks throughout the day help prevent burnout. Step away from your work, go for a walk, or simply close your eyes and take a few deep breaths.

Review your workload: If you're consistently feeling overwhelmed, reassess your workload or responsibilities. Talk to your supervisor or manager about potential adjustments.

Healthy lifestyle: A balanced diet, regular exercise, and sufficient sleep are essential.

Practice gratitude: Focus on the positive aspects of your life. Keeping a gratitude journal can help shift your perspective and reduce stress.

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Preventing burnout

Set realistic goals: Avoid overly ambitious targets that can lead to stress and frustration.

Time management: Learn time management techniques and avoid procrastination.

Delegate tasks: Don't be afraid to ask others to do tasks if possible. This can help reduce your workload and prevent burnout.

Take vacations: Regular breaks from work are essential. Plan vacations and time off to rest and recharge.

Note: If you're experiencing severe burnout, it may be helpful to seek professional help. A therapist can provide guidance and support to address underlying causes and develop coping strategies.