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Are you experiencing burnout? Can you recognise the symptoms?

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A 2024 Global Wellbeing Report released by the Lululemon corporation identified Australia as having the highest (1 in2 people) level of burnout globally.  Being well is a priority for many, however, it was identified that the more we try to de-stress the more stuck and burnt out many of us have felt.  To make a difference in our lives and to improve our wellbeing, we need to identify what burnout looks like.


What is Burnout?

The experience of complete mental, physical and emotional exhaustion, a sense of hopelessness, pessimism and ineffectiveness. It is caused by the build-up of chronic stress and excessive workload and responsibilities, feelings of pressure, high expectations and demands in life within work, study and personal situations.


What Causes Burnout?

Perfectionism – the difficulty of letting go high expectations and over performance.

Lack of autonomy and boredom - being underchallenged, unappreciated, worn-out, and or having no sense of control over work and or life.

People pleasing and a lack of boundaries - placing needs of others before your own.

Technology and social media -  can increase stress and may undermine face to face communication and connections.


What does burnout feel like?

Awful! It makes you feel like you have lost purpose, that it is difficult to engage in activities normally enjoyed and meaningful to you. You may find you have difficulty completing tasks as everything feels too hard. You feel exhausted, disconnected and ineffective. The fatigue alone can be debilitating.


Signs and Symptoms of Burnout

Cognitive signs may be - Increased irritability, difficulty focusing and concentrating, poor memory and negative attitude. 

Emotional signs may be - Fatigued and or ongoing feelings of tiredness, feeling a sense of hopelessness or apathy, feeling guilt when resting, loss of motivation, increased anxiousness, and depression.

Behavioural signs may be - Difficulty getting to sleep and also getting out of bed, retreating from commitments, networks and work and consuming comfort foods, sugar, drugs and or alcohol.

Physiological signs may be - Mental, emotional and physical exhaustion, lowered immunity, dizziness and nausea, and or experiencing stomach pains, headaches, tiredness and muscle tension.


Strategies Helping to Reduce Burnout

  • Recognising the early warning signs and their source.

  • Set more realistic goals in all areas of your life.

  • Introduce work life balance - take regular breaks and time out in all areas of your life.

  • Prioritise yourself, identify what is important to you, put you first for a change.

  • Introduce selfcare approaches that work for you.

  • Learn to set and maintain healthy boundaries - learn to say no if feeling overwhelmed.

  • Digital minimalism - identify activities online that support what you value – be selective.

  • Do something different - an activity or sport or something creative.

  • Accepting of things that are not in your control.

  • Ask for help when you need it.

  • Seek professional support.


How to Manage Burnout

  • Look after yourself - your mental, emotional and physical wellbeing. (Rest, move, eat healthy and say no appropriately)

  • Quieting the noise in your life - maintain a calm mindset through mindfulness activities, journaling, watch for unhelpful thinking styles. Practice breath work and self-compassion. 

  • Connect and reflect – staying connected with others is important, as is taking the time to introduce balance in all areas.

  • Seek professional support when needed.


Need professional support? Book a free 15min discovery call now: https://www.chibalanceholisticwellness.com/practitionerservices


References

Australian Government. (2023). Strategies to help minimise the surprising causes of burnout. Australian Public Service Commission. Viewed 1 February 2025. https://www.apsc.gov.au/initiatives-and-programs/aps-professional-streams/aps-human-resources-hr-profession/aps-hr-professional-news/strategies-help-minimise-surprising-causes-burnout


Lululemon Corp. (2024). Lululemon’s Global Wellbeing Report Shows the Pressure to Keep Up with Wellbeing is Making People Feel Unwell. Global Wellbeing Report. https://corporate.lululemon.com/media/press-releases/2024/09-23-2024-120019912 


Scanlan, R., (2024). Australians suffer ‘burnout’ more than any other nation, new data shows. Viewed 1/2/2025. https://www.news.com.au/lifestyle/health/health-problems/australians-suffer-burnout-more-than-any-other-nation-new-data-shows/news-story/7ff147c4dae1c842531f95347462114b


The Australian Psychological Society., (2025). How to prevent and overcome burnout. Community Resource Information sheet. Viewed 2 February 2025 https://psychology.org.au/for-the-public/psychology-topics/burnout 

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