Here's how you can prevent burnout and recognize its signs.

Burnout can be dangerous if not managed timely. It can have serious adverse affect on your health both physcially and emotionally. Identifying signs of burnout is the first step towards finding your peace. Here are a few things you should be aware of. Headaches, constantly feeling low and tired, irritable, constantly angry, procrastination, Lack of motivation towards everything, wanting to be alone, Falling sick often, Feeling as if the world is conspiring against you. If you have been feeling these then maybe its time for you to take a step back, maybe take some time out to recharge and relax before it is too late.

While many won't admit it, burnout can bring with it thoughts of 'I could do with a few days in hospital just to get a break', or 'if I had a minor accident taking a break would be more accepted'. Having these types of thoughts doesn't necessarily mean a person wants to become sick or injured, but speaks to the way their mind is trying to solve the problem of exhaustion and the desperate need for rest. Tuning into our thinking and recognising these thoughts and others where the 'problem solving' mind is at work is critical. They're red flags way down the road to burnout.

Symptoms and signs to be wary of: -sleep disruptions (more than usual, change of pattern) -difficulty making decisions -canceling plans because you're exhausted (sometimes this is obviously ok, but sometimes it's a flag when these plans bring you joy and it's become routine for you to back out) -'burning brain' (your head can literally feel like it's on fire when it comes to workload, decision making, task management) -muscular pain -digestive issues -agitation (are you frustrated by things that usually don't frustrate you?) Sometimes these symptoms build over a long period of time, it's a good idea to keep track to notice when things slip out of balance.

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.

Burnout is characterized by emotional exhaustion, reduced performance, and feelings of cynicism or detachment from work. Common signs include chronic fatigue, irritability, frequent illnesses, difficulty concentrating, and a lack of satisfaction or accomplishment. One effective tip to catch burnout early is to regularly self-assess your mental and physical well-being. Schedule weekly check-ins to evaluate stress levels, energy, and mood. If you notice persistent negative patterns, take proactive steps such as delegating tasks, seeking support, or incorporating relaxation techniques to prevent burnout from escalating.

Setting boundaries, such as specific times for meetings, checking emails, and ending work, is essential to prevent burnout. These boundaries create a structured routine, ensuring dedicated periods for focused work, rest, and personal time. They help maintain a healthy work-life balance, reducing stress and overwork. One tip to catch yourself when your energy battery is half full, not completely empty, is to monitor your energy levels throughout the day. Use a journal or app to log when you feel energized versus fatigued, and adjust your activities accordingly to include breaks and self-care before reaching complete exhaustion.

Boundaries are only as effective as our ability to hold them firmly when challenged. Managers and colleagues may well challenge our boundaries, but we can also compromise them by the way we think. Thoughts that can contribute to burnout include 'I just don't have time right now to take a break' or 'I'll get more sleep when this is finished' or 'I can't stop, I actually need to work harder'. Mental and physical breaks, held by the boundaries we set, boost our creativity, our productivity and accuracy. They're an investment in the outcome, not a detractor.

As an Executive Health & Performance coach working with high performers, I emphasize the importance of taking breaks to prevent burnout. Short daily breaks, such as 10-20 minute walks, and longer weekends away, provide essential mental and physical rest, boosting productivity and creativity. These pauses allow high performers to recharge, maintain focus, and sustain high levels of performance. Time in nature, especially near blue spaces like oceans, lakes, and rivers, significantly lowers stress by calming the mind, reducing cortisol levels, and promoting a sense of well-being, ultimately enhancing overall health and performance.

To prevent burnout, prioritize regular self-care practices. This includes eating as many natural, nutritious foods as possible, ensuring adequate sleep, and engaging in regular physical activity. That way, you can better manage stress and maintain a healthy, balanced life. Sel-care is not a luxury but a necessity for sustaining long-term well-being and productivity.

To prevent burnout, practice self-care by setting boundaries, taking breaks, and engaging in activities you enjoy. Recognise signs like fatigue, irritability, and loss of interest. Prioritise sleep, healthy eating, and exercise. Make time for relaxation and seek support when needed. Self-care is key to maintaining balance and well-being.

It's crucial to keep self-care top of mind, especially during these difficult periods. In our productivity-focused society, people often skip vacations and work long hours, believing constant productivity is essential. However, taking time for self-care can relieve everyday pressures and help you reset, ultimately making you more productive. Engaging in a self-care routine has been clinically proven to reduce anxiety, depression, and stress, improve concentration and energy levels, and increase overall happiness. Physically, it can lower the risk of heart disease, stroke, and cancer. Spiritually, self-care helps you stay connected to your higher power and discover your life's purpose.

When you're under stress for a long time, it can trigger your body's stress response too often. This ongoing stress can lead to various health problems, including issues with your body's metabolism, chronic fatigue syndrome (CFS), a drop in brain function, and many other long-term illnesses.

In my opinion, to prevent burnout and recognize its signs, look out for chronic fatigue, emotional exhaustion, and behavioral changes such as isolation and procrastination. Manage your workload wisely, set firm boundaries between work and personal life, and practice self-care. Seek vibrant social support and maintain a wonderfully balanced lifestyle. Regular reflection and healthy coping mechanisms can also help keep burnout at bay.