Sometimes it can feel like we are running on empty and it’s difficult to know how we can refuel ourselves and restore balance in our lives. Burnout is commonly associated with work-related stress; however, it can be felt by people encountering other life stressors and impact those undertaking unpaid home and care duties.
Burnout is generally viewed as a state of emotional, physical and mental exhaustion caused by excessive stress. When experiencing burnout, you might find it difficult to engage in activities you typically enjoy, or you may disconnect from the things that are important to you.
The symptoms of burnout can vary and may include:
While burnout can be overwhelming, it is manageable. There’s no one size fit all solution, however there are steps you can take to help. It’s important to find the strategies that you think will work best for you.
Take time to identify how you're feeling, why you're feeling that way, and what you can do to address those feelings in a healthy way. Journalling can be a useful tool to help clear the mind and understand how you’re feeling.
You can incorporate mindfulness into your daily routine, whether you’re walking, eating or listening to someone. Or you can try a mindfulness activity such as meditation, guided breathing exercises or yoga. Just a few minutes of daily practice can provide significant benefits.
These basic needs might be common sense but small improvements in these areas can make a big difference to your wellbeing. Choose one that needs focus and have a think about how you can make a change.
Stepping away from your digital devices can help alleviate stress and help prevent burnout. Short, regular screen breaks can make a difference. Setting a timer can be a helpful reminder.
Noise pollution can go unnoticed and can impact our wellbeing. It can be difficult to reduce exposure, however you can take steps to help minimize it. Turn off devices at nighttime to reduce interruptions, use noise-canceling headphones in the office or go for a walk without your phone.
Spending time in natural environments can have a rejuvenating impact on your overall wellbeing. You don’t need to go far to connect with nature, you can head to a local park or bushland reserve to feel the benefits.
It’s important to note that burnout can be differentiated from depression as it is more closely linked to structural issues, such as excessive workload and caregiving roles. Depression often relates to self-esteem and self-worth concerns.
If you are struggling to cope or having a tough time, you can speak with MS Plus on 1800 042 138. For 24-hour crisis support call Lifeline on 13 11 14.
More resources are available in our Carers, Family & Friends Toolkit.
Published December 2023
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