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Burnout: first steps back

Empty, cynical and getting less done at work? Small first steps to rest, tell someone and change what is wearing you out.

20 items · 5 sections · wellbeing, mental-health, work, health

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Is this burnout? (3)

  • Check the three signsThe WHO describes it as exhaustion, feeling distant or cynical about your job, and getting less done, from long-term stress at work.
  • Talk to a doctorWHO does not class burnout as a medical condition. Low mood, thyroid and other causes can feel the same and need different care.
  • If you feel hopeless or think about hurting yourself, reach out nowUS 988, India Tele-MANAS 14416, others at findahelpline.com.Open

This week: rest (5)

  • Take any leave or sick days you can, even one day
  • Stop checking work messages after a set hour
  • Go to bed and get up at regular times
  • Eat proper meals, and go outside once a day
  • Tell one person you trust how you really are

Next: find what wears you out (3)

  • Write down what drains you and what still gives you energy
  • Note what is in your control and what is not
  • Choose one thing to change first, and start small

Talk to work (4)

  • Book a private talk with your manager or HR
  • Ask what can be dropped, delayed or shared
  • Agree on clear hours and what counts as urgent
  • Ask about a phased return or counselling at work

Rebuild slowly (5)

  • Add back one thing you used to enjoy
  • Move a little each day, such as a 10-minute walk
  • Protect one work-free evening each week
  • Say no to one new request a week
  • Review in four weeks: is it better?If nothing can change at work, it is fair to look at other options, when you have the energy.

Written from www.who.int

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