July 29

8 Early Signs You’re Going to Burnout & How to Prevent it

Stress and Anxiety


Stress… something we all struggle with now and then, but when it becomes a regular occurrence it can become dangerous to both your health and well-being. This is when you should seek some help. Help is okay. Finding that safe space where you can go to talk about your daily stress and pressure is great for both your mental and physical health. 

In this day and age, we are under constant pressure to fit in, look good and have a wealthy lifestyle. Stress is okay, but when it becomes too much, it’s time to step back and breathe. Allow time for yourself, delve into your favourite book or take a yoga class. 

8 Early Signs of Burnout 

Burnout is defined as “a physical or mental collapse caused by overwork or/and stress”. There are a few ways you can identify those early warning signs:

  1. No Breaks 
  2. Lack of Exercise 
  3. High Levels of Stress 
  4. High Level of Self-criticism 
  5. Lack of a Sleep Pattern
  6. Anti-social
  7. Lack of energy
  8. Physical Illness

Burnout At Work

How Can Exercise Help Me Beat Burnout? 

Exercise… something that not all of us enjoy, but is incredibly important for both our physical and mental health. When we take part in physical activity, hormones called endorphins are released by your body. These endorphins trigger a positive feeling in our brain, leaving you feeling happy and productive.  

Regular exercise has been proven to reduce stress, ward off anxiety, boost self-esteem and improve your sleep. There’s no need to join a gym, instead, you can grab your dog and go for a walk, or dust off your bike and take it for a spin. There are so many great ways to blow off some steam; biking, dancing, gardening, housework, jogging, tennis, swimming, walking, yoga. No matter what you decide to do, every little bit counts.  


The Importance of a Sleep Pattern

Did you know… We spend one-third of our lifetime sleeping? Now that’s incredible! 

Sleep is a crucial part of our daily routines. When we’re not getting enough sleep our bodies can react in many ways. We may find it harder to concentrate, retain information and adopt slow reaction times. All these can affect your day to day life, leading to even more stress and doubts. If you’re at this point or feel this is where you’re going, it’s time to put in place a sleep schedule. 

On average, an adult should be having at least eight-nine hours of restful sleep. The best way to ensure you’re getting the right amount of sleep is to count backwards. If you get up at 7:00 am every morning, count back eight hours. This time is the time you should be heading to bed to ensure you get a good night’s sleep. 

Burnout and failure at work

Top Tips for Getting a Better Night’s Sleep

  • Set a schedule → Wake up and go to sleep at the same time as often as possible.
  • Avoid caffeine and nicotine
  • Relax before bed → run yourself a nice warm bath and grab a book.
  • Avoid smart devices and bright screens 
  • If you can’t sleep, get up. → listen to music, read or do something until you feel tired


Reduce Stress and Boost Your Confidence 

Take daily me-time breaks, reduce time on social media and say no when necessary. Three simple ways to reduce stress. 

You want to impress your boss and prove your worth to the company but there is no need to take on more jobs when your hands are already full. Taking on too many tasks can cause unnecessary stress and bring your motivation down. Concentrate on those that bring you joy and a smile to your face, something to be proud of. 


If you’re interested in learning more, why not give us a call to discuss. Our bespoke services may be just what you require. Stress counselling is a great way to get everything out on the table and learn to deal with stress healthily.  Get in touch today on 01733 639 040 or fill in our contact form for counselling in Peterborough.


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