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Managing Energy and Avoiding Burnout

Updated: Oct 6

In today’s demanding work culture, conversations around burnout are becoming more common. Burnout is more than just tiredness - it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. It can affect anyone, regardless of role or industry, and has a profound impact on wellbeing, performance, and workplace culture.


But here’s the good news: with the right strategies, we can protect our energy and reduce the risk of burnout.


Understanding Burnout

The World Health Organization defines burnout as an occupational phenomenon characterised by:


  • Persistent exhaustion

  • Increased mental distance or negativity towards one’s job

  • Reduced professional effectiveness

It often arises when we push ourselves to do more, without allowing enough time to recover and recharge.


Why Energy Management Matters

Time management has long been seen as the key to productivity. But increasingly, research shows that managing energy - not just time - is what truly sustains performance. Energy fuels focus, creativity, and resilience. When we don’t protect it, we risk running on empty.


Practical Strategies for Managing Energy

Here are some evidence-based practices to help maintain balance and prevent burnout:


  1. Prioritise rest and recoverySleep is not a luxury - it’s essential. Aim for consistent sleep routines and create boundaries that protect rest.

  2. Take regular breaksShort pauses during the day boost focus and prevent mental fatigue. Techniques like the “Pomodoro method” (25 minutes of focused work, 5 minutes rest) can help maintain productivity.

  3. Move your bodyPhysical activity, even a short walk, restores energy levels and reduces stress hormones.

  4. Nourish yourself wellBalanced meals and hydration keep both body and brain functioning at their best.

  5. Set clear boundariesLearn to say no to tasks that stretch you beyond capacity. Boundaries are not selfish - they’re necessary.

  6. Connect sociallySupportive relationships inside and outside of work help buffer stress and provide perspective.

  7. Engage in activities that replenish youHobbies, mindfulness, or time in nature all provide restoration and balance.


The Role of Organisations

Burnout is not only an individual responsibility - it’s also a workplace issue. Employers can help reduce burnout by:


  • Encouraging realistic workloads

  • Modelling healthy work-life boundaries

  • Offering flexibility where possible

  • Providing mental health support and resources


A Shift in Perspective

Ultimately, avoiding burnout requires a shift in how we view productivity. It’s not about pushing harder - it’s about working smarter and caring for the energy that sustains us.


 Takeaway: By managing our energy and prioritising recovery, we not only avoid burnout but also create the conditions for sustained performance, resilience, and wellbeing.



 
 
 

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