Anyone in any stage of their life can sometimes feel a sense of burnout fatigue, exhaustion and restlessness caused by excessive and prolonged stress. Before we begin, let’s get this out of the way – feeling burnt out is normal and just because you are burnt out does not mean you’re “weak”. Instead, it means that your body is telling you that you need to take a break. Burnout occurs when you feel overwhelmed and emotionally drained.

Imagine you’re an elastic band. The longer and wider you stretch it, there is a good chance that it will eventually break into two pieces. If you stretch your body and mind just like an elastic band, you will eventually see negative signs in your body that ultimately may lead to serious mental health issues. 

Mental health has been a huge topic, especially since COVID-19. Recent studies showed that 52% of all workers are feeling a sense of burnout, up 9% from a pre-COVID survey. To prevent job burnout, here are some of the signs you may want to watch out for and ways to help you prevent them. 

Signs of Burnout 

You Feel Restless All the Time 

The first sign of job burnout is when you feel exhausted and mentally drained all the time. Job burnout is a gradual process and if left ignored, it will cause a huge toll on your mental health. 

You Feel Everything that You Do is Useless or Left Underappreciated

One of the hallmark signs of job burnout is that you may think that the quality of your work is not up to standard. No matter how hard you try, you still feel like your work is not bringing value to your team or company. Feeling underappreciated is one of the major signs of job burnout.

You Doubt Yourself & Feel Unmotivated 

You may pick up signs on whether or not you’re doing the right thing at work. You may notice that someone else on your team is performing better than you. When you start doubting yourself and your ability, you want to do better but still feel unmotivated to do so. 

If you’re feeling the way we just listed, then it is time for a break.

How to Deal with Burnout 

Three “R” Approach 

Mental health professionals suggested the three “R” approaches to deal with burnout. 


Recognize: Watch out for signs and signals of burnout.

Reverse: Try to undo the damage by seeking help and support.

Resilience: Build resilience to stress by taking care of your body (physically and mentally). 


Reach out to people who are close to you 

If you’re exhausted and overwhelmed, you need people. Reach out to people you’re close with and share your thoughts and emotions with them. Sometimes people may relate to you and want to share their story as well. Make a connection and create a support system. 


Look at work differently 

To improve your state of mind, consider reframing how you view your work by recognizing your successes and achievements. Try focusing on certain tasks that give you joy and feel accomplished. It is important to remember that your job isn’t your life, and finding the true value of fulfillment comes from within. 


Set appropriate boundaries 

No matter whether it is work, school, or family, setting boundaries can help prevent you from experiencing job burnout. It is important to recognize your boundaries and make sure you stick to a routine to avoid getting overwhelmed and drained. 


Pay attention to your diet 

A healthy and well-balanced diet is linked to better mental health as it helps us think clearly and feel more alert. Sugar and processed foods can lead to inflammation throughout the body and brain, which may contribute to mood disorders, including burnout. Processed foods and unhealthy junk food may lead to poor gut health while affecting your energy level. 


Last message: You’re doing great!

You’ve made it to the end of the blog and great job for making the first step towards taking care of yourself! I hope you find these tips helpful and don’t forget to pay attention to your mental health!

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Rene Cheng