Here's how you can effectively cope with burnout.

Burnout doesn't happen overnight. It's a slow progression that comes on with a vengeance. This is why I believe people don't recognize the signs. We as people rarely take time for introspection because we are constantly on the go. We don't take inventory on our life and burnout comes upon us. This is why it is important to recognize the signs of burnout. Asking yourself some questions may help you recognize burnout in your life: 1. Have you lost joy in your work? 2. Do you find it difficult to wake up and get to work? 3. Do you find it hard to focus on your job? 4. Do you find yourself more irratible while at work? 5. Do you find your confidence weakening? 6. Are you experiencing physical issues? (Headaches, stomach issues, etc.)

I've often pushed myself to the limits to achieve my goals. About a year ago, shortly after moving to Dubai, I began feeling a sense of detachment from my work. The passion that once fueled my creativity seemed to fade, and tasks that used to bring me joy became burdensome. I started experiencing frequent headaches and struggled with maintaining a regular sleep schedule. It wasn’t until I acknowledged these signs of burnout that I realized I needed to make a change. Understanding that burnout is a common response to prolonged stress, I felt less isolated and more determined to seek solutions. By recognizing these symptoms, I took the first step towards recovery, allowing me to regain my enthusiasm and focus on my passion projects.

Is it surprising that most people don't even know when they're burning out. They always say, I'll be fine it's just a slight headache until they're eventually admitted at the hospital. Know yourself enough to know when you need a break and love yourself enough to take that break

Coping with burnout effectively involves recognizing its symptoms and prioritizing self-care, including adequate sleep, nutrition, and exercise. Setting clear work-life boundaries, managing stress through relaxation techniques, and seeking professional support are crucial. Optimize your work environment and connect with supportive colleagues and loved ones. Regularly evaluate your workload and engage in reflective practices to maintain a balanced and fulfilling life.

One thing I've found helpful is task Prioritization. It's okay not to multitask if you're not good at it. Handle the urgent and important tasks first and others follow. Also follow the 2 minute rule of getting the smaller tasks out of the way so you could focus on the larger and time consuming ones. Practice saying NO. You don't have to accept all requests for help. If you can't handle extra, say so politely. And yes you also don't have to do everything by yourself so sek help when you need to

As someone who juggles multiple roles, setting boundaries became a critical step in preventing burnout. I often found myself working late into the night, constantly checking notifications, and taking on more responsibilities than I could handle. This relentless pace took a toll on my well-being and creativity. Realizing the need for change, I started turning off work-related notifications after hours and learned to say no to tasks that exceeded my bandwidth. By respecting these boundaries, I could prioritize my personal time and focus on what truly mattered to me. Establishing these limits created a healthier work-life balance and served as a buffer against the stressors that once overwhelmed me.

Saying NO to excessive workload is essential. Atimes employers assign much work to that employee who appears more 'loyal' just to ensure deadlines are met. However, boundaries must be clearly set to prevent burn outs.

I initially underestimated the importance of self-care in my daily routine. The demands of my job, coupled with my personal projects, often left me feeling drained and overwhelmed. However, I soon realized that neglecting my well-being was not sustainable. I began prioritizing self-care by ensuring I got adequate sleep, eating nutritious meals, and incorporating regular physical activity, such as running sessions, into my routine. I also made time for relaxation and hobbies that brought me joy. This shift in perspective helped me understand that self-care isn't selfish. By viewing self-care as a non-negotiable part of my daily life, I regained a sense of control over my stress levels and improved my overall well-being.

It’s well-known nutritious food, rest and wellness practices contribute to self-care. What I see less emphasized is subtracting negative lifestyle behaviors. From a holistic perspective, adding positive behaviors and nutrition will do little to nothing to enhance health if still supporting habits that destroy health. What good is a nutritious meal if the same person eats and drinks poison shortly after? How is obesity continuing to rise in the U.S. with all of the knowledge available about exercise, mindset and food? One reason is a do-it-all, sacrifice-nothing philosophy. To experience flourishing energy, you have to be willing to increase healthy nutrition and practices AND delete the toxic nutrition and practices.

I always promote Self Care as a core habit to develop if you want be your best self. Self-care is not as complicated as people think it is, it’s the simple habit of prioritizing yourself above else, it’s a daily routine not something that happens one special day a week. Self care is eating healthy and happy, getting enough sleep, watch a movie, binging a book series, getting your hair done, etc. In my opinion doing something that makes you happy atleast once a day can significantly reduce you being burnt out and even help manage the situation.

I've come to appreciate the vital role of social support in combating burnout. Moving to Dubai and diving into a demanding role, I initially felt overwhelmed by the challenges. However, I found solace in leaning on my social support network—whether it was sharing my experiences with friends, seeking advice from family, or discussing challenges with colleagues. These interactions provided emotional support and offered fresh perspectives on my situation.

The central place played by social support cannot be overemphasized. Personally, my husband is my strongest support and I'm so grateful for his help at all times. Maintaining a healthy relationship with family and friends provides a safe haven when the workplace gets toxic.

There have been moments when the demands of my role felt overwhelming, and I struggled to find meaning in my work. However, I discovered that shifting my attitude towards my tasks—finding value in how my efforts contribute to my projects and community—helped reignite my passion and motivation. Additionally, seeking new challenges or exploring different aspects of my role provided a fresh outlook and renewed energy. By embracing these changes, I realized that my perception of the situation greatly influenced my emotional well-being.