Feeling burned out? Recognize signs and recharge with these simple tips

Feeling exhausted, unmotivated for work and like you’ve hit your limit? It might be burnout. This happens when the demands of work (or life) outweigh the time and energy you have to give. Quitting isn’t an option for most, and vacations may not always be feasible, but there are ways to refresh your mind and body.

The World Health Organization (WHO) recognizes burnout as an occupational phenomenon in its International Classification of Diseases (ICD). While it’s not a medical condition, burnout often drives people to seek help due to its impact on physical and mental health.

The International Labour Organization (ILO) notes that stress and burnout in workplaces lead to significant productivity losses, with up to 23 per cent of workers globally reporting feelings of burnout.

In Kenya, the hustle culture pushes many workers to take on multiple jobs or long hours to make ends meet. However, this often leads to exhaustion. A study by the Africa Population Health Research Centre (APHRC) in 2023 revealed that only 35 per cent of Kenyans regularly take annual leave, leaving many without adequate rest.

While organizations are slowly adopting wellness programmes, much of the responsibility lies with individuals to prioritize self-care. A 2022 survey under the Kenya Mental Health Policy revealed that 40 per cent of Kenyan workers experience symptoms of burnout, particularly in high-pressure professions like healthcare, teaching and corporate roles.

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If you’re feeling burned out, the first step is recognizing the signs. From there, make time for rest, set boundaries and create moments of joy in your routine. Remember, you can’t pour from an empty cup; recharge, refresh and keep going.

Here are tips on how to recharge:

1. Switch off when you’re off. WHO advises maintaining strict boundaries between work and personal life to reduce burnout. Log off at the end of your workday, avoid after-hours emails, and prioritising family or personal time.
2. Take breaks, big and small. The Kenya Mental Health Policy emphasizes the importance of annual leave for recovery. Short breaks during the workday are also crucial, step away from your desk, stretch or have a quick chat with a colleague to reset your focus and energy.
3. Practice mindfulness. Techniques like meditation or deep-breathing exercises help reduce stress. The American Psychological Association (APA) recommends dedicating 5–10 minutes daily to mindfulness. Use mental health apps or guided YouTube videos as a starting point, especially in high-stress professions.
4. Get active. Physical activity is a natural stress reliever. The Centres for Disease Control and Prevention (CDC) suggests 30 minutes of moderate exercise most days, such as walking, yoga or cycling. Group activities like football or aerobics can also be fun ways to stay active.
5. Talk it out, don’t tough it out. Strong social connections can buffer against burnout. Sharing challenges with friends, family or support groups eases emotional stress. Community gatherings like chamas or faith-based groups may offer supportive spaces to share burdens.