Recognize Common Burnout Symptoms

Burnout goes beyond being tired. The accumulated stress affects you mentally, physically, and emotionally—eventually affecting your work performance and quality of life. Spot the signs, so you can take action.

Physical Symptoms

• Physical exhaustion: You feel drained and sluggish, even after rest.
• Body pains: You may have headaches, stomach problems, or muscle pain.
• Sleep problems: You struggle to fall asleep or wake up tired.
• Changes in eating habits: You either have no appetite or feel unusually hungry.

Emotional Symptoms

• Irritability or frustration: Small things upset you.
• Detachment: You feel emotionally drained, distant, or numb.
• Poor motivation: Tasks that used to excite you now feel like a chore.
• Low self-esteem: You doubt your abilities, even when you’re doing well.
• Cynicism: You feel “tired of everything” and lose hope that things can get better.

Mental Symptoms

• Poor concentration: Your mind feels foggy and slow.
• Forgetfulness: You struggle to remember important details.
• Decreased productivity: You accomplish less or make more mistakes.

Identify Your Causes of Burnout

The first step to beating it is to find out why you’re feeling this way, so you know what steps to take.

• Inefficient time management: You juggle multiple conflicting responsibilities like work and family, and lack clear priorities and goals.
• Poor stress management skills: You struggle with boundaries, take on too much at once, or can’t decompress after a long day.
• High-pressure work environment: You often do overtime to handle competing responsibilities, meet high expectations, or compensate for lack of resources.

These factors can lead to work overload, to the point that you neglect other areas of life.

Create Work-Life Balance Every Day

Work-life balance helps you see the big picture. You recognize other important needs and nurture what makes you feel happy—whether it’s spending time with friends or watching your favorite shows.

Here are some simple and practical ways to regain balance and improve your physical, emotional, and mental health.

Prevent Work from Creeping into Personal Time

Do you check emails or think about office problems even when you’re at home? Blurred work hours will tire you out and may cause sleeping problems. You need a “hard stop,” so you can also focus on rest, relationships, or activities you enjoy.

Struggling with boundary-setting? These tips can help.

1. Mute work apps after office hours.
   For iPhones, go to “Settings” and select “Focus.” Create a new Personal Focus mode and schedule (like 6 p.m. to 8 a.m.) Pick personal apps that can send notifications and exclude work apps like Microsoft Teams or Slack.

   
   

   For Android, go to “Settings” and tap “Digital Well Being.” From there, you can set modes and schedules.

   
   

2. Create cues for work and rest.
   Use routines like making coffee or wiping your keyboard to get your brain into “work mode.” Establish other routines to end your workday and transition to Me Time.

   
   

   Routines and sensory cues like playlists or dimming the lights create mental boundaries and prevent work-related thoughts during your downtime.

Work Smarter, Not Harder

Are you overwhelmed or easily distracted? These strategies can help you set clear goals and work more efficiently.

1. Use time-blocking.
   Dedicate chunks of time to specific tasks, including breaks and personal errands. You can also group similar activities like replying to emails and messages. This helps you set personal deadlines and prevent task-switching.

   
   

2. Try the Pomodoro technique.
   Mentally tired? Divide your day into Pomodoros, or 25 minutes of work followed by a five-minute break. To maximize your focus and efficiency within each period, you can check out how Parkinson’s Law works.

   
   

   Make it fun with the Forest app (available on the App Store and Google Play). When you start the timer, you plant a virtual tree that grows as you work. The tree withers if you leave the app to check social media or reply to messages.

   
   

   For every virtual tree you grow, Forest’s environmental partners will plant real trees—so you boost productivity and help the planet!

   
   

3. Follow the Two-Minute Rule.
   If a task takes two minutes or less, do it immediately. You prevent small tasks from piling up and can focus on important work.

   
   

4. Automate what you can.
   Use apps to reduce manual effort and free your time for more meaningful work. For example, set up email filters to organize your inbox, Zapier to save email attachments to Google Drive, or ChatGPT and Grammarly to write and proofread drafts.

   
   

5. Get more support at work.
   Overwhelmed by your tasks? Talk to your supervisor. You can clarify roles and responsibilities, set priorities, and brainstorm on how to make your tasks more manageable.

   
   

   Some companies also have work-life balance programs that include free counseling or mental health leaves. Ask HR about your employee benefits.

Prioritize Self-Care and Stress Relief

Healthy habits can help you manage stress, so you can stay positive and bounce back after a hard day.

1. Stay physically active.
   Physical activity reduces stress hormones like cortisol and releases endorphins for a natural mood boost. It also lets you step away from daily stressors, so your mind can recharge.

   
   

   Pick an activity you enjoy—it doesn’t even have to be a formal exercise! You can learn a sport with your family, play console games like Beat Saber or Ring Fit Adventure, or master BINI’s dance choreography.

   
   

2. Give yourself daily Me Time.
   Regular quiet time lets you break free from social pressures, clear your head, and tap into your thoughts and feelings.

   
   

   Create little pockets of Me Time every day. Listen to meditation and mindfulness apps like Calm or Headspace during your commute or do a quick yoga routine before sleep. Want to treat yourself to a daily back rub? Invest in a massage pillow for your work chair or car seat. Try the Okagawa Mobile Seat XE Mini, on sale for ₱9,594.

   
   

3. Find a creative hobby.
   Take a short break from adulting responsibilities and do something just because it’s fun. Don’t know where to start? Check this list of hobbies that promote well-being or online art classes that spark creativity.

Seek Social Support

Stressed out? Don’t bottle it up and say you’re fine. Reach out to friends, family, or trusted colleagues. Vent, seek advice, or straight-out ask for reassurance: “I feel insecure right now. Can you remind me of my strengths?”

Sharing your feelings can ease the weight on your shoulders and boost your confidence. If you prefer to keep your privacy, you can also call these free hotlines:

• National Center for Mental Health (NCMH): Call 1553 or (0917) 899 8727.
• Hopeline Philippines: Call 2919, (0917) 558 4673, or (02) 8804-4673. Free for Globe subscribers.
• Manila Lifeline Center: Call (0917) 854 9191 or (02) 896 9191.

Spot the Difference Between Burnout and Depression

Burnout and depression have similar symptoms—like sadness and mood swings, changes in sleep and diet patterns, low energy levels, and loss of interest in previously enjoyable activities.

But if feelings persist even after you rest or reduce stress, or if they affect your relationships or ability to function, talk to a mental health professional. Schedule an online appointment with KonsultaMD to get an initial assessment anytime.

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You can work smarter with productivity apps or destress with online classes and on-demand entertainment. Get tools, support, and stress relief wherever and whenever you need it.