Episode 04 | How can I tell if I am at risk of burnout?

Episode Summary 

In this episode, Niamh Moynihan discusses her personal experiences with burnout and offers actionable insights to help you recognise the early signs and take steps to avoid it.

With practical advice on setting boundaries, taking breaks, and staying connected, Niamh provides a compassionate and proactive approach to managing stress and exhaustion in today’s fast-paced work environments.

Key Takeaways

Recognising the Signs of Burnout:

• Behavioural Indicators: Working excessive hours without meaningful output, cynicism, and loss of humour.
• Emotional Signals: Constant exhaustion and loss of joy, even in tasks you usually love.
• Physical Manifestations: Symptoms like headaches, muscle tension, or IBS can signal stress overload.
• Social Withdrawal: Canceling plans, isolating yourself from friends, family, or colleagues.

Why Burnout Happens:

• Unrealistic expectations, constant busyness, and lack of self-care can all contribute.
• Sometimes, others notice signs of burnout before you do—pay attention to their feedback.

Steps to Prevent Burnout:

• Self-Awareness: Keep a journal or log your feelings daily to spot patterns early.

• Set Boundaries:

  • Time: Be clear about your working hours and plan self-care around busy periods.

  • Location: Designate spaces where work doesn’t intrude.

  • Devices: Limit work apps on personal devices or have one device free of work-related apps.

  • Situations: Identify specific moments (e.g., with family or friends) where work is off-limits.

• Take Breaks: Proactively plan holidays and breaks to recharge before burnout hits.

Rest and Recovery:

• Regular breaks boost creativity, productivity, and overall well-being.
• Find what mindfulness or relaxation techniques work for you, for example meditation, running, or even folding laundry.

Avoiding the Burnout Cycle:

• Don’t fall into the trap of setting unrealistic expectations, overworking, and burning out repeatedly.
• Manage expectations and prioritise sustainable work habits.

Practical Tips from the Episode:

• Create a Burnout Checklist: Note your personal warning signs and revisit them regularly.
• Build Boundaries Gradually: Start small by setting one or two manageable boundaries this week.
• Lean on Your Network: Stay connected with peers, colleagues, and loved ones to maintain perspective.

Until next time, stay well and have a better workday.

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