Research has found that a staggering 88 percent of the UK workforce has experienced a degree of burnout since 2020. Burnout is a type of chronic, unmanaged stress that has significant consequences for our physical and mental health. It’s characterised by feeling exhausted all the time, with no energy for everyday tasks, and little enjoyment in everyday activities.
Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.
Today’s clip is from episode 329 of the podcast, which was a solo episode I recorded all about the rising issue of burnout. In that episode, I outlined the 7 signs that may indicate you are on the road to burnout and shared 10 practical tools to help.
In this clip, I walk you through 5 of those simple habits you can think about introducing into your life that can quickly start to help.
I truly hope you find this episode helpful and, of course, if you know someone in your life who could benefit from listening, please do share this episode with them.
PLEASE NOTE: the signs I mention in this episode are very common and are not exclusive to burnout. If you have the odd sign and it is short lived – please do not worry – we all will experience some of these signs from time to time. Just be mindful if these signs are becoming longstanding. Also, please note that some of these signs can also be found in a variety of other conditions, for example, depression. If you have any concerns, please seek advice from a qualified healthcare professional.
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Actionable Insights
1. Prioritize and Optimize Sleep
Aim for more sleep, even 15-20 minutes extra, understanding that sacrificing sleep negatively impacts creativity, energy, problem-solving, and empathy. Start by exposing yourself to natural light in the morning to set your circadian rhythm, limit caffeine to mornings, and begin winding down an hour before bed. Create a clear boundary by setting an evening alarm to stop work and choose uplifting content over negative news before sleep, ensuring your bedroom is not associated with work.
2. Master the Art of Saying No
Learn to decline requests that compromise your well-being, recognizing people-pleasing tendencies. When faced with a decision, weigh the consequences of saying yes (and what you’re saying no to) versus saying no. Make ’no’ your default for non-essential requests, and practice being clear, concise, and honest about your reasons without over-explaining.
3. Set Clear Work Boundaries
Define what ‘done’ means for your workday at the beginning of each day, whether it’s a specific time or a set number of critical tasks. This prevents endless work, sets essential boundaries, and ensures you prioritize your life rather than letting external demands dictate it.
4. Daily Dose of Pleasure
Dedicate at least five minutes daily to an activity you genuinely love, solely for your own enjoyment, such as reading, listening to music, or pursuing a hobby. This practice builds resilience to stress and helps you regain pleasure in everyday life, fostering greater engagement and well-being.
5. Daily Physical Movement
Incorporate daily physical movement into your routine, even if it’s just a 10-15 minute walk or short bursts of activity like skipping or jumping jacks. Movement is a guaranteed way to change your state, calm stress, and boost energy, combating the low motivation often associated with burnout.