One of the most common causes of burnout is high work-related stress. This can occur when an individual works long hours, has a heavy workload, or deals with difficult staff or customers. When stress levels remain high for an extended period, the body and mind can become overwhelmed, leading to feelings of exhaustion and disengagement. Other common causes of burnout include lack of social support (e.g., ex-pats living away from family), poor work-life balance, and a lack of control over work-related decisions. A growing body of research suggests that personality traits can also play a significant role in an individual’s susceptibility to burnout. For example, highly conscientious, perfectionistic individuals with a strong sense of responsibility may be more likely to experience burnout, particularly if they work in demanding or high-pressure environments. Individuals who tend towards anxiety or depression may also be more vulnerable to burnout.

Changing your work environment and work-life balance is a crucial strategy for dealing with burnout. This can include taking breaks during the workday, delegating tasks to others, or reducing workload where possible. It may also be helpful to seek support from colleagues, friends, or family members to lessen your burden. However, this is often easier said than done and may require support from a therapist who can help you challenge some of your beliefs about your responsibilities, the value of achievement and status, or how to define your self-worth and identity. We all know the ‘wisdom’ of practising stress-reducing activities such as exercise, meditation, or yoga. We know that dealing with burnout requires us to focus more on self-care. But we may need support in addressing the psychological barriers to making time for rest and activities that bring us joy. With proper support and willingness, we can recognise how simple changes like prioritising sleep and nutrition, self-reflection, and taking time out can make a big difference.

One of the key challenges in dealing with burnout is finding the time and right support to make the necessary lifestyle and psychological adjustments. Online therapy can be helpful since it easily fits into a busy schedule. Psychologists can help you identify the underlying causes of your burnout and then guide you through practical steps to regain a healthier work-life balance. Psychologists might use different approaches to address burnout, including cognitive-behaviour therapy, psychodynamic therapy, and mindfulness-based therapy.

CBT would focus on changing the patterns of thought and behaviour that tend to reinforce burnout. Sometimes, we see the cause of our burnout as situational or beyond our control. In CBT, your psychologist would help you identify the underlying beliefs contributing to your burnout, such as the belief that you need to work long hours to succeed or that no one else will do the job if you do not, etc. Your psychologist can help you challenge these beliefs and develop more realistic and sustainable ways of approaching your home and work responsibilities.

Psychodynamic therapy explores unconscious thoughts and emotions that may contribute to your emotional or behavioural patterns. In the case of burnout, psychodynamic therapy can help you identify the deeper fears and emotional vulnerabilities underpinning how you cope with life’s demands. Although circumstances and environment play a significant role in burnout, it is important to identify if and how we unconsciously self-sabotage. For example, underlying anxieties about lacking self-worth or childhood messages about always pleasing authority figures may drive a person’s need to work long hours or take on an excessive workload.

Psychologists who use mindfulness-based therapy help you develop mindfulness skills, such as awareness and acceptance of your thoughts and emotions. You will learn to focus on the present moment without judgment. This can reduce feelings of anxiety, allowing you to become more intentional, logical, and resilient in your actions to make changes to your life. Mindfulness practice helps you attune to your physical sensations and recognise the early signs of burnout, letting you take proactive steps to prevent it.

Burnout is a serious issue that affects individuals in various professions, situations, and stages of life. If left unaddressed, it can negatively affect one’s overall health and well-being. Recognising the signs of burnout and taking proactive steps to prevent it is crucial for maintaining a healthy work-life balance and long-term success. By prioritising self-care, seeking support from loved ones and professionals, and making necessary changes to work and lifestyle habits, you can overcome burnout and cultivate a happier and healthier life.