Recognising Burnout
| Dimension | Signs |
|---|---|
| Exhaustion | Persistent fatigue not relieved by rest, feeling depleted |
| Cynicism/detachment | Increasing negativity or emotional distance from work |
| Reduced efficacy | Feeling less effective or accomplished, despite effort |
Managing Sedentary Work
- Stand up and move for a few minutes every 30-60 minutes
- Consider a standing desk or regular position changes
- Walking meetings where possible
- Take stairs instead of lifts when feasible
- Use breaks for brief physical activity rather than more screen time
Ergonomic Basics for Desk Work
| Element | Guidance |
|---|---|
| Screen height | Top of screen at eye level |
| Chair | Feet flat on floor, knees at hip height, lower back supported |
| Keyboard/mouse | Elbows at roughly 90 degrees, wrists neutral |
| Breaks | Every 20-30 minutes, look away from screen (20-20-20 rule: every 20 min, look at something 20 feet away for 20 seconds) |
Address Burnout EarlyBurnout develops gradually and is easier to address in its early stages — if you notice persistent exhaustion, cynicism about work, or declining sense of accomplishment, seek support (occupational health, GP, or workplace resources) before it becomes severe.
Is burnout the same as depression?
They can overlap and share some features, but burnout is specifically linked to chronic workplace stress, while depression is a broader mental health condition that can occur independent of work — professional assessment can help distinguish and address both appropriately.
How much movement do I need if I have a desk job?
Beyond meeting general exercise guidelines (150 min/week moderate activity), breaking up prolonged sitting with brief movement every 30-60 minutes provides additional metabolic and musculoskeletal benefits.
Medical Disclaimer: This page is for general education only and does not replace professional medical advice. Always consult a qualified healthcare provider.