Burnout doesn’t always hit all at once. For many professionals, it builds quietly — a missed lunch here, a late evening there, the creeping feeling that no matter how much you do, it’s never quite enough.

As we mark Mental Health Awareness Month, it’s important to pause, check in with yourself, and take steps to protect your wellbeing.

Recognising the Signs of Burnout

Burnout is more than just stress — it’s a state of emotional, mental, and physical exhaustion that can leave you feeling drained, demotivated, and disconnected from your work.

Common signs include:

• Constant fatigue, even after rest
• Difficulty concentrating or making decisions
• Feeling detached or cynical about your work
• A drop in productivity or motivation
• Physical symptoms like headaches, stomach issues, or sleep problems

If this sounds familiar, you’re not alone — and there are steps you can take to regain control.

Quick Check-In: How Are You Really Doing?

Take a moment to ask yourself:

• Do I feel excited about work, or am I just pushing through?
• Am I working long hours at the expense of rest or personal time?
• Do I feel supported by my manager or team?
• When was the last time I truly switched off?

If your answers raise red flags, it may be time to reset — and that’s okay.

Taking Action: Practical Ways to Manage Stress

You can’t eliminate all stress — but you can build healthy habits and boundaries that protect your mental wellbeing. Start small, stay consistent, and remember: even small changes can make a big impact.

Here are some practical, work-focused strategies to help manage stress and prevent burnout:

1. Set Clear Work Boundaries

• Define your start and finish times — and stick to them.
• Avoid checking emails after hours or on weekends where possible.
• Block time in your calendar for deep focus, breaks, and non-meeting work.

2. Take Breaks and Step Away

• Try the Pomodoro Technique: 25 minutes of focused work followed by a 5-minute break.
• Step away from your screen for a walk, stretch, or short mental reset.
• Don’t skip lunch — use the time to recharge, not catch up.

3. Prioritise Sleep, Movement & Nutrition

• Aim for 7–9 hours of quality sleep each night.
• Fit movement into your day — even 15 minutes can make a difference.
• Stay hydrated and fuel your body with nourishing foods for sustained energy.

4. Practice Saying “No” and Protecting Your Capacity

• You don’t need to say yes to everything — assess priorities realistically.
• Set boundaries with clarity and professionalism.
• Saying “no” (or “not right now”) protects your time and energy for what matters most.

5. Delegate and Ask for Help

• You don’t have to do it all. If your workload feels unmanageable, speak to your manager.
• Delegate where appropriate — collaboration strengthens teams.
• Asking for support is a strength, not a weakness.

6. Manage Workload with Realistic Planning

• Break tasks into smaller, manageable steps to avoid overwhelm.
• Use to-do lists or project management tools to keep track and stay organised.
• Communicate proactively if deadlines feel unachievable — early is always better than last-minute.

7. Talk to Someone You Trust

• Speak to a friend, colleague, mentor or manager about how you're feeling.
• Sometimes simply sharing can help ease the weight.
• If work pressures are mounting, raise concerns early with your team or HR.

8. Use Support Tools and Apps

• Try mindfulness or breathing apps like Calm, Headspace, or Insight Timer.
• Use wellbeing tools like mood trackers or gratitude journals to reflect and decompress.
• Consider blocking distracting apps or websites during focus periods.

9. Use Your Workplace Supports

• Explore any mental health initiatives or Employee Assistance Programmes (EAPs) your company may offer.
• Ask about flexibility, wellness resources, or workload reviews if you’re struggling.
• Remember: employers want their people to thrive — not burn out.

10. Schedule Rest and Recovery Time

• Take regular annual leave — even a few days can make a difference.
• Plan activities you enjoy outside of work: hobbies, downtime, or social time.
• Rest isn’t laziness — it’s essential to showing up as your best self.

When to Seek Additional Support

If your stress levels feel unmanageable or your mental health is affecting your daily life, professional help is available — and encouraged. In Ireland, there are resources like:

• Employee Assistance Programmes (EAPs) if your company offers one
• Mental Health Ireland and Aware.ie for guidance and peer support
• Your GP for referrals to counselling or other services

Asking for help isn’t a weakness — it’s a smart, proactive choice.

Your Health Is Your Foundation

You can’t pour from an empty cup. Taking care of your mental health isn’t just good for you — it’s essential for your performance, your relationships, and your long-term happiness. Whether you’re feeling the early signs of burnout or already deep in it, remember: you have options, support, and the power to change course.

This Mental Health Awareness Month, put your wellbeing first — you deserve it.