According to Heltti’s 2023 Mental Health Report, reactions to severe stress have become significantly more common among knowledge workers. So how can you spot early signs of burnout and address it in time?

The Weight of It All – When Work and Life Blur Together

The daily life of a knowledge worker is often hectic. Tasks can be demanding, deadlines tight, and responsibilities overwhelming. Work easily follows you home, and even during your free time, your mind may be preoccupied with unresolved problems. On the other hand, challenges in your personal life can also impact your resilience at work. Burnout is often caused by mix of professional and personal life factors.

Signs of Burnout – When the Mind and Body Speak Up

The symptoms of burnout can be varied and easy to dismiss at first. Persistent fatigue, difficulty concentrating, irritability, and sleep disturbances are clear warning signs. Physical symptoms such as headaches, back pain, or digestive issues may also appear. According to Heltti’s occupational health data, anxiety, stress, and burnout are among the most common reasons for seeking professional help.

Early Intervention – Mental Well-being Practices and Short Therapy Can Help

Addressing burnout early is crucial. According to Heltti’s 2024 mental health data, specialists who seek help early often benefit significantly from brief therapy—just 4–5 sessions can provide substantial relief. Therapy helps individuals identify the causes of burnout, strengthen emotional skills, and develop strategies for setting boundaries and recovering effectively.

Workplace Support and Personal Responsibility

Burnout is never just an individual problem—it’s a workplace issue. Employers play a key role in preventing burnout by ensuring clear job responsibilities, realistic goals, opportunities for recovery, and an open work culture.

At the same time, individuals must take care of themselves outside of work. Sufficient sleep, exercise, a healthy diet, and enjoyable activities help maintain resilience. Learning to set boundaries and prioritize personal needs is also essential.

Remember:

• Burnout is not a sign of weakness—it’s a sign that your workload and recovery are out of balance.
• Work and personal life affect each other—holistic well-being matters.
• Seeking help early can prevent more serious problems.
• Don’t face burnout alone—reach out to a mental health professional if you need support or want to talk.

What Can You Do?

• Recognize the signs: Listen to your body and mind. Fatigue, irritability, and trouble focusing may be signs that it’s time to pause.
• Take a step back: Look at your work and life from a distance. What’s draining you? What brings you joy?
• Give yourself permission to rest: Prioritize sleep, exercise, and healthy eating. Don’t forget relaxation and activities that make you happy.
• Reflect on your values: What do you truly want from life? Is your work and daily routine aligned with your values?
• Change one thing: Choose one thing within your control that you can adjust and take action. Even a small step toward a more balanced life is valuable.

This article was written by Doctor of Psychology Katri Kanninen from Heltti.