Tired, irritable, constantly stressed, always have 10 things on your plate? Whether it’s work, hobbies, keeping up with friendships, a relationship, your own self care, you always end up feeling empty at the end of the day… Does this sound like you? In that case, you may be on the verge of a burn out. In this post, I highlight 5 major signs of burnout as well as 5 tips to cope and manage.

5 Signs you’re on the verge of a burnout

1. You’re highly irritable
2. You’re always fatigued and tired
3. You often get headaches
4. You hate your job/school work
5. You experience changes in your sleep and eating patterns

Whilst these are some indicators of burnout, there are many more signs that you can be on the lookout for, such as: anxiety, low mood, loss of purpose, gastrointestinal disorders and increased illnesses.

Now that we’ve gone over some of the signs of burnout, let’s go over some tips to cope and recover.

Tips to cope:

1. Talk to someone & seek support

Seeking support has never been easier now that we’re so very well connected online to search for resources. Finding the right support can be difficult but there’s lots of places to start, such as through your local distress lines, or simply through Psychology Today – which connects you with qualified professionals. Talking to friends and family can also be helpful but sometimes professional help is more impactful.

2. Take a break from work/school

If you can, try to use your sick days or vacation days to take a break from work. Or if you are in school, email your professors to see whether accommodations can be made. Most of the time, many workplaces offer short-long term leaves and in addition, most universities also offer accommodations to prioritize students’ mental health. Taking a break from work/school can help free up some more time in your schedule to allow for healing and growth.

3. Try to exercise or introduce some slow movements

We always hear how good exercise is for us, so why not give it a go! This doesn’t have to look like difficult work outs with heavy weights but can be as simple as some light stretches or walking. Exercising doesn’t have to be so challenging. Make the movements as easy as possible and see how that makes you feel. If it improves your mood even by 1% then it may be beneficial to try that every day.

4. Practice mindfulness and meditation

During times of burnout, mindfulness and meditation can be a very good way to redirect ourselves. Often we overthink our situations and really just need a few moments of deep breathing to recharge and feel centred again. Try meditating for 10-15 minutes daily and see the positive impact it will have on your life. Meditating can help to prevent further burnout symptoms.

5. Get outside in nature

Being outdoors in nature can really improve our mood and overall wellbeing. We definitely weren’t made to be staring at computers and cell phones all day. Being in nature can help you deepen your connection with yourself and the Earth. It can often help you to feel more relaxed and calm. Depending on where you live in the world, the winter can definitely make it more challenging to do this, but there are many ways to layer up and even enjoy the cold, so don’t let that stop you!

Comment below some of your own personal tips to avoid burnout!