Written by Evangelia Botsaki, CBT and Trauma Focused Therapist: March 20, 2025
Burnout: What It Is and How to Overcome It
According to the World Health Organisation (2022), burnout is defined as an occupational phenomenon, characterised by feeling emotionally drained, experiencing negative thoughts about work, or feeling disconnected or cynical, and a sense of ineffectiveness or lack of accomplishment. Along with these emotional challenges, burnout can bring physical symptoms like headaches, stomach discomfort, or trouble sleeping. These feelings can also impact your personal life, which is why recognizing the signs of burnout early and addressing its causes is essential.
Burnout among healthcare professionals is becoming increasingly common. The pressure of demanding roles, long hours, staff shortages, and the lack of support can be overwhelming. So, how can we overcome burnout?
The first step is recognising the personal factors contributing to burnout. It's important to identify your warning signs, triggers, and the root causes of your stress. Reflect on what good mental health looks like for you and think about the steps you can take if you notice you’re struggling.
Challenging Negative Thought Patterns
A helpful tool is to identify and challenge the negative thoughts we all have from time to time. For example, we might think, “I’ll never finish this in time. I’m always behind.” Thoughts like these only add to stress and frustration. Perfectionism also plays a role—when we set unrealistic expectations for ourselves and harshly criticise our work, burnout is more likely. Many of us have an “inner critic,” the voice inside that constantly points out what we’re doing wrong. It’s like having someone yelling at us, which can drain our energy.
The goal is to help us recognise these negative thoughts and challenge their validity. For example, when we might feel overwhelmed by our workload but realise that we've managed similar tasks before. A more balanced thought could be: “I may not finish everything right now, but I can prioritise the most important tasks and ask for help if needed.”
Developing Healthy Coping Strategies
To manage burnout, it’s important to engage in activities that bring us joy or a sense of accomplishment (Edu-Valsania et al., 2022). Taking short breaks during the day for mindfulness, engaging in a hobby outside of work, or doing activities that help us relax and connect with others can all be helpful.
Mindfulness is a powerful tool. It helps you stay aware of your thoughts and emotions, preventing them from becoming overwhelming. Mindfulness is about focusing on the present moment and observing your thoughts and feelings without judgment. Studies have shown that mindfulness can improve well-being and reduce anxiety (Hofmann and Gómez, 2017). Deep breathing exercises activate your body’s relaxation response and ease physical symptoms of stress. Progressive muscle relaxation is another technique, where you tense and relax muscle groups to release physical tension.
When you’re overworked, it’s easy to prioritise work over time with family and friends. But spending time with people you care about can improve your well-being. Human connection has a positive impact on both mental and physical health.
In addition, creative activities like art, music, or writing can help reduce stress. These activities provide an opportunity to focus on something other than work. Journaling is a simple and effective way to express yourself and explore the causes of your stress. Exercise is another excellent way to manage stress. Physical activity not only boosts your mood but also helps prevent conditions like depression, which can result from prolonged burnout. You don’t have to hit the gym—walking, yoga, or dancing can all help.
Improving Work-Life Balance
One of the most important steps in overcoming burnout is setting clear boundaries between work and personal time. This might mean saying no to extra shifts, prioritising personal time, or taking regular breaks and using annual leave. Setting small, achievable goals can help break the cycle of burnout and restore a sense of purpose in your life. Developing problem-solving skills—like better time management or learning to delegate tasks—can make it easier to handle workplace stress and improve your overall work-life balance.
Seeking Professional Help
If you’re struggling to overcome burnout on your own, therapy can be a valuable resource. Speaking with a therapist can help you understand the root causes of your burnout and develop personalised strategies to cope and recover. At the Edinburgh Counselling Practice, we provide a safe space to explore your experience of burnout. Together, we can find ways to help you regain balance and build a more fulfilling life that aligns with your needs.
Article References:
Edú-Valsania, S., Laguía, A., & Moriano, J. A. (2022). Burnout: A Review of Theory and Measurement. International journal of environmental research and public health, 19(3), 1780. https://doi.org/10.3390/ijerph19031780
Hofmann, S. G., & Gómez, A. F. (2017). Mindfulness-based interventions for anxiety and depression. Psychiatric Clinics of North America, 40(4), 739–749. https://doi.org/10.1016/j.psc.2017.08.008
World Health Organization. (2022). ICD-11: International classification of diseases (11th revision). https://icd.who.int/