Are you experiencing burnout?

A global study into how individuals are managing working from home has revealed nearly four in five Australians are suffering from burnout. The report, commissioned by work management app Asana*, found that of the 2,103 Australian and New Zealand workers surveyed, 77 percent suffered burnout, which was 6 percent above the global average.

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 can leave us feeling exhausted, empty and unable to cope with the demands of life. It can manifest in a variety of mental and physical symptoms and lead to mental health conditions such as anxiety and depression.

Here are some signs you could be suffering from burnout:

• Headaches
• Stomach aches
• Exhaustion
• Cynicism
• Emotional distancing or avoiding
• Reduced creativity
• Decrease in motivation and professional ability
• Reduced concentration

If you’re suffering from signs of burnout you can take proactive steps to manage your stress.

Here are five self-care strategies you can use to reduce the effects of burnout:

1. Mindfulness. Starting your day with a meditation or mindfulness exercise is proven to improve your mindset.
2. Nourish your body by eating healthy food and drinking plenty of water.
3. Movement is so important, even if it’s just a short walk around the block. I always say that two minutes of movement is better than no minutes.
4. Sleep. Prioritise getting good quality sleep by keeping a good sleep routine and taking the time to wind down before going to bed.
5. Pause. Schedule in time to pause in your day with a circuit breaker. A circuit breaker takes you out of fight or flight and reengages the parasympathetic or calming nervous system. They can be as simple as stopping to do a breathing exercise or doing ten sit-ups. These circuit breakers will be effective to help you to realign, open up your strategic mind, and help you get on with values-driven actions.

This blog was written by Dr Jodie Lowinger from The Anxiety Clinic. If you are experiencing burnout and having difficulty finding your way out, or suspect that you may be suffering from a mental health condition such as depression it is time to reach out for help. You can contact The Anxiety Clinic, reach out to your General Practitioner or other mental health professionals, or you can always call Lifeline on 13 11 14.

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