How to prevent Burn-out

What is burn-out?

 “I’m just burnt-out.”

Is something you would hear from a friend about work as you nod in agreement.

 “Same here.”

Would escape your lips with a tight smile and a laugh.

But what exactly is Burn-out?


Burn-out is actually recognized by the World Health Organisation as a syndrome resulting from chronic work stress.

The symptoms of Burn-out syndrome are similar to that of depression. However, the difference is that someone with depression would have negative thoughts and emotions to every aspect of life, while someone who is burnt-out only has negative thoughts and emotions towards their job.


workplace stress   (source)


The symptoms of Burn-out syndrome are:

  1. feelings of energy depletion or exhaustion
  2. increased mental distance from one’s job
  3. feelings of negativism or cynicism related to one’s job
  4. reduced professional efficacy


Nonetheless, the individual who is experiencing Burn-out is still at a higher risk of developing depression.


Stress in the Workplace

There is ultimately healthy stress and unhealthy stress. Healthy stress is something that helps drive you in your work and gives you the motivation to do better and improve. It is usually short term and would dissipate after a deadline of sorts.

However unhealthy stress is something that is long term and would essentially wear you down. It can be derived from problems with colleagues or the company system as such.

No job is perfect and there is sure to be both, healthy and unhealthy stress and it is in our right to combat the unhealthy stress before it becomes chronic stress.

It is not easy to combat stress so here are some tips to help you along!


Man hand writing Helpful Tips on visual screen. (source)


Tips to prevent burn-out:

  1. Being physically healthy

When you start exercising regularly, your body will produce feel-good hormones such as endorphins and enkephalins which will make things feel more manageable. Exercise will also help in brain development as well as keep your focus off negativity.

Having better sleeping habits will give your mind and body enough rest. With an unhealthy sleeping habit, it can cause all kinds of physical and mental problems such as a lack of body coordination and poor memory.


  1. Communicate

Two-way communication is key in the workplace. When employees do not voice out issues that they are facing, their employers will not be able to help improve their situation and vice versa.

However, when employers do not make the effort to listen or create an open setting for their employees, it can make employees feel unappreciated and unheard.


“Employees whose manager is always willing to listen to their work-related problems are 62% less likely to be burned out.” – Gallup


  1. Stop being so critical

Sometimes pressure does not come from the people around you, but yourself. Being perfectionistic and overly critical towards yourself can cause mental exhaustion and doubt. This will turn into losing confidence in your work and hence affecting your work efficacy.


These tips are not a substitution for any medical help, if you need external help or are unsure if you are suffering from burn-out please seek the advice of your doctor or a qualified mental health professional.






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