“It is time to prioritise mental health in the workplace” – that’s the very pertinent theme of this year’s World Mental Health Day (on October 10). 

One in five of us have needed to take time off work due to stress in the past year, according to Mental Health UK’s findings in The Burnout Report 2024. So it’s clearly a sentiment that will strike a chord with many people.

A small amount of pressure can be a good motivator. But when the work stress becomes relentless, it can push you into a dark place.

“Prolonged exposure to stress or severe stress can result in a state of physical, mental and emotional exhaustion commonly referred to as ‘burnout’,” explains Yvette Greenway-Mansfield, CEO of suicide prevention charity SOS Silence of Suicide.  

What does burnout actually feel like?

People going through burnout typically:

• Feel drained of energy or exhausted
• Have increasing mental distance from their responsibilities, or feel cynical or negative about their usual tasks
• Are less productive in their professional and personal lives

It can leave you feeling like you’ve run out of steam with no resources within you to get you back on track. A drop in work standards can then cause more anxiety, leading to further exhaustion. And so the downwards spiral continues. 

If this describes you – or you’ve noticed a colleague struggling – remember that small steps are the best way to break the cycle.

Yvette says: “Stress and burnout may manifest in the workplace, but can occur not simply because of work, but because of heavy commitments in people’s private lives, meaning they are bringing it both into work and taking it back out into the personal lives.”

Recovering from severe burnout can take time, but here are three things you can do right now to prevent it and restore the balance.

1. Shift your perspective

When you’re feeling overwhelmed it can be difficult to rationalise the challenges you face. You end up drowning in a tsunami of negative emotions.

Step back from the situation – this might mean changing your environment by going for a walk, or simply stopping to enjoy a coffee and take a few deep breaths. Recognise and accept how you’re feeling. Then try to take a fresh view on your current situation, as if you’re an outsider looking in.

If you regard your situation as a problem that can be solved, instead of a threat, it can help you feel in control and lower your stress levels.

Ask yourself if you’ve been in a similar situation in the past. What path did you take back then? Can you learn anything from the outcome?

2. Create boundaries for better balance

Do you have an impulse to meet every demand? Do you check work emails outside of work hours? Perhaps you’re a people pleaser who hates to let others down? Being conscientious and agreeable to colleagues and bosses can be a sign that you have trouble advocating for yourself. This can then develop into an unhealthy pattern of self-neglect.

Boundaries are the guidelines and limitations that you set to protect your time and energy – and ultimately your mental health. They’re not selfish – they’re essential.

When you’re setting boundaries with others, it’s useful to remove emotion from the equation and take a purely pragmatic approach. Be professional and clear about your needs, whether that’s ignoring work communications once you’ve logged off and clocked out or having a discussion about unfeasible workload. If it’s the latter, ask your boss or supervisor what the priorities are and explain why you’ll need to say no to additional tasks unless you compromise on existing tasks.

Practice saying no in less intense situations, such as turning down a social invite because you’ve double-booked, or saying no to a sales rep before they even start on the niceties that draw you into a conversation.

Take a look at the limits you place on yourself, too. Maybe you set expectations for yourself without being asked and then chastise yourself when those goals aren’t met? Avoid putting pressure on yourself by first understanding the roots of your perfectionism. Listen to your inner critic and recognise when it’s demanding too much. Then recalibrate your goals so that self-care is your priority.

3.  Reach out to a trusted colleague or friend

The Burnout Report 2024 uncovered an enlightening statistic about people’s reluctance to seek help. 35% of respondents said they didn’t feel comfortable talking about mental health with their managers and senior leaders at work.

While you may not want to approach your line manage or boss, sharing your worries with a couple of colleagues that you trust and respect, or a close friend, can immediately ease some of the stress. A problem shared might not entirely result in a problem being halved, but trading experience and advice can help you feel less alone. Simply talking to someone else can also help you make sense of the situation.

A spot of brainstorming to pinpoint the issues and identify potential solutions can boost your sense of connection, strengthening your resilience. It can help you feel validated about your worries, too.

You could also try practicing a conversation with your boss on your colleague or friend.

Need more help?

SOS Silence of Suicide offers mental health learning courses to understand and prevent the risk of burnout. Find out more details about courses and how to book them here.