BURNOUT: WHAT IT IS AND HOW TO OVERCOME IT
According to the World Health Organisation (2022), burnout is defined as an occupational phenomenon, characterised by feeling emotionally drained, experiencing negative thoughts about work, or feeling disconnected or cynical and a sense of ineffectiveness or lack of accomplishment.
By Evangelia Bostsaki A
long with these emotional challenges, burnout can bring physical symptoms like headaches, stomach discomfort, or
trouble sleeping. These feelings can also impact your personal life, which is why recognising the signs of burnout early and addressing its causes is essential.
Challenging Negative Thought Patterns The goal is to help us recognise these negative thoughts and challenge their validity. For example, when we might feel overwhelmed by our workload but realise that we’ve managed similar tasks before. A more balanced thought could be: “I may not finish everything right now, but I can prioritise the most important tasks and ask for help if needed.”
Developing Healthy Coping Strategies To manage burnout, it’s important to engage in activities that bring us joy or a sense of accomplishment (1)
day for mindfulness, engaging in a hobby outside of work, or doing activities that help us relax and connect with others can all be helpful.
Break the burnout cycle with pleasure and purpose: schedule brief mindfulness pauses at work and pursue hobbies or relaxing social activities that spark joy or a sense of achievement
• Practice mindfulness daily: stay present and observe thoughts/emotions without judgment to curb overwhelm; evidence shows this lifts wellbeing and lowers anxiety
• Breathing: slow, deepbelly breaths to trigger the body’s relaxation response
• Muscle relaxation: tense then release each muscle group to melt physical tension
• Lean on your people: regular time with supportive friends or family strengthens mental and physical health
• Tap into creativity: art, music, writing or journaling shift focus away from work, express feelings and uncover stress triggers
• Move your body: any enjoyable exercise - walking, yoga, dancing - boosts mood and guards against depression linked to prolonged burnout
. Taking short breaks during the
Improving Work-Life Balance One of the most important steps in overcoming burnout is setting clear boundaries between
work and personal time. This might mean saying no to extra shifts, prioritising personal time, or taking regular breaks and using annual leave. Setting small, achievable goals can help break the cycle of burnout and restore a sense of purpose in your life.
Seeking Professional Help Speaking with a therapist can help you understand the root causes of your burnout and develop personalised strategies to cope and recover.
The Edinburgh Counselling Practice provides a safe space to explore your experience of burnout (remote sessions are available). Together, we can find ways to help you regain balance and build a more fulfilling life that aligns with your needs.
References (1) Edú-Valsania, S., Laguía, A., & Moriano, J. A. (2022). Burnout: A Review of Theory and Measurement. International journal of environmental research and public health, 19(3), 1780.
https://doi.org/10.3390/ijerph19031780 Hofmann, S. G., & Gómez, A. F. (2017). Mindfulness-based interventions for anxiety and depression. Psychiatric Clinics of North America, 40(4), 739–749.
https://doi.org/10.1016/j.psc.2017.08.008 World Health Organization. (2022). ICD-11: International classification of diseases (11th revision).
https://icd.who.int/
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BREAK THE BURNOUT CYCLE WITH PLEASURE AND PURPOSE
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