Signs You Are Burning Out and What You Can Do to Avoid It

In Singapore, burnout is a common challenge many of us face. With work deadlines, family commitments, and the pressure to succeed, it’s easy to overlook your mental well-being. Burnout doesn’t happen overnight – it creeps up on you. Knowing the signs and how to avoid it is essential for maintaining both mental and physical health. If you see these signs in yourself, or in your loved ones, take the time to learn and share what can be done to prevent burnout.

What is burnout – really?

Effectively, the majority of us want to feel like we are contributing, being recognised for that contribution and we want to be spending our limited time available on the things that provide the biggest contribution satisfaction. So, when we have to produce that PowerPoint which took a week to gather all the details and make pretty only for no one to read it or, when you spend all day fighting fires, only for the same fires to spring up a couple of weeks later or, when things are outside of our control; for example, when you put in a lot of time teaching something, and you then you end up dealing with the fall out because your teachings were ignored; these “failed” efforts compound overtime and causes one to feel like progress is being stifled or not being made at all – ultimately leading to a feeling of hopelessness. 

Once we start feeling this hopelessness, every related action becomes ten times more difficult. Not only are we putting in energy to carry out the action, but we are also expending a ton of extra energy trying to motivate ourselves to actually do the task, feeling like “what’s the point” or “should I just do the absolute minimum” – then feeling guilty (maybe) that the quality is not up to your own standards. Add to this, times when you are stretched and being pulled in multiple directions, diluting your efforts across everything you are doing, we suddenly have a situation where you are judging the quality of your own actions as sub-optimal, feeling unhappy with your own efforts and wishing you didn’t have so much on your plate.

It all goes back to wanting your efforts to be valued. If not for anyone else, for yourself; and you can’t value your efforts highly if the output of those efforts isn’t what is needed, even when it’s outside of your control.

Put Simply:

We flourish when our actions are progressive, moving us, and those around us in a positive forward direction; We falter and begin burning out when our actions do not result in progress, more so when they have a negative outcome. Think of the old adage – “one step forward, two steps back”

Signs You Are Burning Out

Constant Exhaustion

Feeling tired after a busy day is normal, but if you’re always fatigued, even after resting, it might be more than just a busy week. Burnout can cause mental, physical, and emotional exhaustion, leaving you drained no matter how much sleep you get. – You are mentally exhausted, feeling hopeless and struggling to find the will to take action

Reduced Productivity

If tasks that used to be easy now seem overwhelming, or you’re having trouble concentrating, it could be a sign of burnout. You may find yourself procrastinating more, making more mistakes, or feeling unable to focus for long periods. – You are expending extra energy trying to motivate yourself to overcome the sense of hopelessness. 

Cynicism and Detachment

Have you started feeling detached from your work or personal life? When burnout strikes, it can make everything seem meaningless. You might become cynical or disengaged, leading to decreased motivation and passion. – That feeling of “what’s the point!” is setting in strong

Physical Symptoms

Burnout often manifests physically as well. Headaches, muscle tension, and stomach issues can be stress-related symptoms. If you’re constantly experiencing these without a clear cause, it’s time to listen to your body. – Mental health directly impacts you physically and visa-versa

Mood Swings

Irritability, frustration, and feelings of hopelessness are emotional signs of burnout. If small things are making you unusually upset or anxious, your mental reserves may be depleted. – Those small things are overwhelming, the amount of extra energy you are expending on them just to try and stay motivated compounds a simple task into an overwhelming burden. 

How to Avoid Burnout

Burnout is preventable, but it requires active effort to maintain your well-being. Here are a few ways to avoid reaching that point:

Now that you understand the underlying reasons behind burnout, you can start to address them through small but effective steps. The number one thing to do, if you are already experiencing burnout, is to recognise that those small tasks are just that, small tasks. The next important thing to do is to reduce the number of tasks you have on your plate, so you aren’t diluted and you can produce good results against the effort you are putting in. This can be hard for many, especially for those with a demanding boss or spouse, but below we share some basic tips to get you there.

Prioritize Self-Care

Setting time aside for self-care is crucial, whether it’s a skincare routine, reading a book, or simply resting. Self-care can include small rituals like taking an extra few minutes with your skin care routine at the end of the day to rejuvenate your skin while you relax. Don’t underestimate the impact of small moments of calm.

Set Boundaries – This is Critical

It’s easy to overcommit, especially when work and life merge. To prevent burnout, it’s important to set boundaries. This could mean leaving work on time, saying no to additional responsibilities, or reserving weekends for relaxation. Don’t forget to protect your personal time.

Incorporate Relaxation Rituals

Taking time to relax is essential for mental recovery. You might try aromatherapy to soothe your senses and reduce stress levels. Our Citrus Petal Reed Diffuser offers a light, floral scent that can uplift your mood and create a peaceful environment in your home or workspace. Find out about incorporating holistic health into your routine

Stay Active

Physical activity is a great way to release stress. Whether it’s a short walk during your lunch break or a yoga session, getting your body moving can help improve both your mental and physical health. Regular movement, even for a few minutes each day, can refresh your mind and keep burnout at bay. Even if it’s a two-minute set of jumping jacks every morning before you head out, it can make a huge difference.

Nourish Your Skin, Calm Your Mind

Sometimes a soothing skincare routine can be the perfect way to relax after a long day. Our calming Bakuchiol Serum, which helps repair and revitalize your skin, can also offer a moment of quiet mindfulness during application. Focus on gentle movements and deep breathing as you care for your skin – it’s a simple way to unwind and give back to yourself.

Recognize the Need for Help

If burnout feels like it’s creeping up on you, don’t hesitate to seek support. Whether it’s talking to a friend or seeking professional help, acknowledging your feelings can make a big difference. CocosBotanica also offers gift cards as a thoughtful way to encourage loved ones to take a break and indulge in some much-needed self-care. Read our interview with clinical psychologist Jerlyn Ang from Better Life Psychological Medicine Clinic to understand more about the intricate play between mental health and overall skin health.

Don’t Forget

Burnout can happen to anyone, but by recognizing the signs early and taking active steps to care for yourself or identifying these in someone you love, you can help avoid the worst of it. Prioritizing your mental well-being isn’t just good for you – it makes you more productive, happier, and healthier. Remember, you deserve to feel your best, and taking time for yourself, setting boundaries and seeking help where needed will make a long-term positive difference to your life.

Writing from experience: Dayyan James!