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Flexible working in Dubai is on the rise, and for good reason – it can decrease stress and improve your productivity, among other benefits. If you’re able to work remotely,…
At some point in our careers, we’ve all felt the creeping exhaustion of burnout. It’s that overwhelming mental fatigue or a loss of motivation. But here’s the thing: burnout isn’t just something that happens. It’s crucial to recognise the early signs, and taking proactive steps can help you regain control before it takes over.
With the line between working and leisure hours becoming fuzzier every day, separating the two concepts is becoming harder than ever. With the risk of burnout only continuing to increase.
Below, we break down the key indicators of burnout and practical strategies to prevent it so you can stay energised, motivated, and in charge of your well-being.
Recognising the Early Signs of Burnout
Burnout doesn’t look the same for everyone; what overwhelms one person may not affect another. Physical exhaustion is one of the earliest red flags. Feeling drained no matter how much rest you get. Mood swings and irritability can creep in, making it harder to stay positive or engaged. You might also notice increased anxiety at work, constantly feeling on edge about deadlines, expectations, or routine tasks. Over time, a lack of enthusiasm for your job can set in, making once-exciting projects feel like a burden. Recognising these warning signs early is key to preventing burnout from taking a serious toll on your well-being. If you’re experiencing any early signs, follow the methods outlined below to help prevent burnout before it escalates.
Methods for Managing Burnout
1. Establish boundaries and manage expectations
Once your late-night email habits become the norm, others will expect this of you. Therefore, it’s time to rein it in, letting others know of your designated hours of availability. If you have a work phone, leave it in your bag and out of sight outside of those hours. If your phone also acts as your work phone, hide your email app at the very back of your collection, so it’s not front and centre every time you open your screen.
Setting boundaries at work isn’t always easy, especially if you’re driven to succeed and genuinely care about your job. However, without limits, your workload can quickly become unmanageable, leading to stress and burnout.
Establishing boundaries means defining what is sustainable for you, whether that’s setting firm start and finish times, managing workload expectations, or simply knowing when to say no. By prioritising balance, you’ll not only protect your well-being but also improve your productivity and job satisfaction in the long run.
Some examples of how you can do this are:
- Resist the urge to dive into work outside your core hours – Avoid checking emails first thing in the morning or late at night. This helps maintain a clear separation between personal and professional time.
- Protect your focus time – Block dedicated work sessions in your calendar to minimise interruptions and boost productivity. This ensures you’re focused and staying on track with what you need to get done without overworking yourself.
- Communicate boundaries firmly (but politely):
- With colleagues: “I’d love to help, but I have a full plate. Can we revisit this later?”
- With your manager: If you’re at capacity, say, “I want to deliver my best work, but I need to focus on my current priorities. Can we discuss what’s most urgent?”
- For work hours: “I’m available from 9 AM to 6 PM, but after that, I prioritise personal time.”
- Be consistent – Once you set a boundary, stick to it. If you make exceptions too often, colleagues may assume you’re always available.
By reinforcing these boundaries daily, you can create a healthier work-life balance, reduce stress, and stay in control of your workload.
2. Prioritise self-care
We often find ourselves constantly on the go, juggling multiple responsibilities and neglecting our need for rest and self-care. However, taking time for ourselves is crucial for managing stress, improving focus, and preventing burnout.
Burning the candle at both ends is the quickest route to complete mental collapse. Ensure you’re taking care of yourself by scheduling in self-care slots into your week – and not budging on them. Whether it’s going to the gym, running or yoga, practicing mindfulness or even spending a few hours on the couch with a new series will ensure that you are prioritising your needs, reducing your stress levels and giving yourself a much-needed mental refresh.
Incorporating physical activity into your daily routine is one of the most effective ways to combat stress and boost energy. Regular exercise releases endorphins, which not only improve mood but also enhance mental resilience, helping you navigate workplace pressures more effectively. Small movements throughout the day, such as stretching at your desk, taking quick walking breaks, or opting for the stairs instead of the lift, can go a long way in keeping your energy levels up and reducing mental fatigue.
3. Focus on your personal life
While you may not necessarily want to increase your commitments, finding something you love outside work will go a long way in helping reduce the extra hours you’re at work. Engage the creative side of your brain by booking language lessons or learning a new skill – is now the time to brush up on your calligraphy, knitting or wood-making skills? Instead of heading to drinks with friends after work, why not suggest a walk around the park or going to an interesting talk? You’ll be able to kill two birds with one stone by reducing your alcohol intake, increasing your chances of getting a better sleep while also doing something that’s physically or mentally stimulating.
5. Know when to ask for help
If you’re constantly exhausted, feeling alienated at work and feeling like you’re not performing at your best, then it’s time to seek help. There’s nothing wrong with scheduling a meeting with your boss or HR to discuss your workload and see if certain tasks can be delegated to other members of your team. In your personal life, consider outsourcing whatever you don’t have time to do – organise a food delivery box like Mindful Chef or Hello Fresh, find a cleaner or use a service like Airtasker or TaskRabbit to get those things you’ve been putting off done. With all of this off your plate, you’ll have time to focus on other, more important things.
6. Reverse Scheduling
Instead of planning your day around tasks and deadlines, try reverse scheduling. This approach starts by prioritising self-care activities such as relaxation, meals, and physical exercise and then fitting your work tasks around these commitments. By focusing on well-being first, you ensure that you don’t overextend yourself and that your mental and physical health remains a priority throughout your day.
7. The Pomodoro ‘Flow State’ Technique
A niche twist on the traditional Pomodoro Technique, the ‘Flow State’ method involves working in intervals that align with your natural energy peaks. By identifying when you’re most focused and productive, you can tailor your work blocks to these periods, maximising efficiency without pushing yourself to burnout. This strategy allows you to maintain a high level of performance while respecting your rhythms, ensuring you don’t overexert yourself and stay on track for long-term success.
Long-Term Strategies to Prevent Burnout
Prevention is about adopting long-term strategies that support resilience and balance over time. Building resilience through mindfulness and stress management techniques can significantly enhance emotional strength and improve how you handle workplace pressures. By taking a moment each day to focus on your mental and emotional well-being, you equip yourself with the tools to navigate stress more effectively.
What is equally as important is creating a balanced lifestyle that goes beyond work. Engaging in hobbies, creative pursuits, or social activities provides a much-needed break from professional demands and cultivates a sense of fulfilment and relaxation. These personal interests offer an opportunity to recharge, fostering a greater sense of joy and creativity that can carry over into your work life.
Finally, regularly assessing your job satisfaction and making necessary adjustments ensures that your career aligns with your values and long-term goals. It’s essential to check in with yourself and your work environment to ensure that it supports your well-being and growth. If you find yourself ready for a change of roles due to burnout, submit your CV, then browse our jobs to start your search.
