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Exhausted again? 10 daily hacks to help you bounce back from burnout


A common problem for many office employees, burnout has been officially recognized as an occupational phenomenon by the World Health Organization. Jayne Morris, author of Burnout to Brilliance, has a plan on how to conquer burnout

New research has found working longer hours leads to a 20 per cent increased risk of suffering from atrial fibrillation (that means an irregular and abnormally fast heart rate) in your later years.

In the first ever, one of a kind study, researchers identified a specific link between burnout and atrial fibrillation. So what is this link I hear you ask?

A normal heart rate is between 60 and 100 beats per minute at rest. According to researchers at the University of Southern California, exhausted and stressed out workers have a greater chance of developing an irregular heart rate.

After 25 years, 11,000 participants with burn out were followed up. Those with the highest levels of burnout were noted to have a fifth higher risk of developing atrial fibrillation compared to those who didn’t feel exhausted or overworked.

It’s always safe to stay aware and keep track of your heartbeat by feeling the pulse in your neck or wrist especially at times of stress or ‘burnout’.

These two factors can have a devastating effect on the heart, making workers more susceptible to developing a stroke or heart attack.

So it’s official, burnout is an actual thing. Combined with this new research, The World Health Organization (WHO) also officially recognises workplace ‘burnout’ as an occupational phenomenon.

‘Burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed,’ says the WHO.

This chronic workplace stress can be triggered by having what is called ‘burnout’ which in turn leads to increased inflammation and the development of atrial fibrillation, as proven by the new research mentioned above.

Our society is constantly addicted to success and competitiveness; we’re encouraged to exceed expectations in every area of our lives. Laptops, smartphones and other handheld devices are blurring the boundaries between work and leisure. Being continuously connected to each other and to our work can result in connectivity overwhelm, unless we consciously choose to unplug.

Although employees are given vacation days, most do not use all of them; With the rise of new technology, employees are pressured into working outside of their normal 9-5 job. ‘Not having your phone is the new vacation,’ says Dan Schawbel, research director at HR advisory firm Future Workplace.

13 Ways to Bounce Back from Burnout, The high press of success, Healthista

Constantly checking your email and news feeds, whether political, health, sport or social media, exposes us to even more information and the feeling that we need to know what’s going on around us is addictive. This can affect our relationships.

Most of us will, at some stage, have broken the flow of conversation or not given a friend our full attention because we’ve been distracted by an email or Facebook notification. If we consume too much information, our brain continues to function in a hyper-alert state, making it hard to disconnect even after we detach ourselves from our electronic devices.

So the ‘burnout’ feeling strikes again, leaving us feeling helpless and triggering atrial fibrillation, which affects around 1 million people in the UK.

If you feel a fluttering or pounding sensation in your heart, or feel your heart racing at an irregular speed for a few seconds, especially if this persists for a few minutes, then this could be the first sign of atrial fibrillation.

It’s always safe to stay aware and keep track of your heartbeat by feeling the pulse in your neck or wrist especially at times of stress or ‘burnout’.

Don’t crash and burn

13 Ways to Bounce back from burnout, crashout, Healthista

Each person’s experience of burnout is unique to them. Some people completely crash, while others repeat patterns of self-destruction, continuously feeling run-down but never reaching breaking point.

Cut cords energetically to anyone or anyone or anything you feel negatively about

Our society is addicted to competitiveness and success; we’re encouraged to exceed expectations in every area of our lives. When your symptoms of stress go beyond occasional headaches, disturbed sleep or having difficulty concentrating and you need pills to treat prolonged complaints, it’s time to take stock.

Look after yourself

13 Ways to Bounce back from burnout,look after yourself , Healthista

10 ways to prevent burnout

1. Replenish exhausted adrenals with a combination of rest, good nutrition and gentle exercise.

2. Sleep is critical for rebuilding the body and recovering from burnout; an excellent burnout prevention and recovery tool; aim for eight to nine hours a night.Replenish,13 Ways to Bounce Back from Burnout, Healthista

3.Clear clutter from your home and office lots of clothes lying around waiting to be washed, piles of paperwork scattered on the floor or shoes strewn everywhere mean that your mind is constantly distracted by the chaos. Throw away, recycle, sell or rehome anything you don’t need, use or love.

4 Let go of resentment Suppressed feelings of anger and frustration can eat away at us and deplete our energy.  Cut cords energetically to anyone or anyone or anything you feel negatively about by writing a letter to help you express your emotions and then either send or burn it to enable you to release and heal.

5.Time is your most valuable asset learn to say no. Disconnect from people and commitments in your life that drain or deplete you

letting go,13 Ways to Bounce Back from Burnout healthista

6.Spend more time with positive people, they will help keep you motivated and uplifted on your journey through life.

7. Get creative  boost your energy by reigniting your creativity. You might not have played with coloured chalks or pastels since you were a child, but give yourself permission to doodle in any way you please and your energy will feel lifted as a result.

8. Alternate periods of activity with being still Meditation is attention to detail at all times. Find meditation techniques at Jayne Morris website

9. You have the right to request flexible working to help gain a better work-life balance.

get creative,13 Ways to Bounce Back from Burnout,healthista

10. Perfectionism contributes to burnout. Sometimes, accept that a task completed ‘well’ is ‘good enough’; it’s not possible to maintain a scrupulous attention to detail at all times.

11.  Switch off your smartphone or other devices at mealtimes and set a cut-off time in the evening.

et creative,13 Ways to Bounce Back from Burnout,healthista, listen to your bodyget creative,13 Ways to Bounce Back from Burnout, healthista

12. Listen to your body the mind and body are powerfully connected. Common signs of burnout are headache, backache, repetitive strain, IBS, excessive sweating, respiratory issues and skin conditions.  Instead of popping pills try exploring the root cause with a health coach.

13. Schedule renewal Book a weekend away of rest every few weeks to help balance periods of hard work with sufficient time out to relax and recharge.

Jayne morris book,13 Ways to Bounce Back from Burnout , healthistaJayne Morris is the author of Burnout to Brilliance: Strategies for Sustainable Success (Changemaker Books, Friday 27th March 2015).  She is resident life coach expert for NHS Online Health Sector, contributor to The Huffington Post and has been featured in leading publications. Jayne is a popular international speaker, workshop leader, radio and TV personality.

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