How to Prevent Burnout and Improve Mental Wellness (Wellness Awareness)

Published by sentuh on March 13, 2025March 13, 2025

Burnout is real, especially in Southeast Asia, where kerja never stops, deadlines keep piling up, and work-life balance? Kadang-kadang macam tak wujud! Recent studies shows that 63% of employees in the region experience burnout, with the highest rates in the Philippines (70.71%) and Malaysia (58.13%). In Singapore, burnout levels are among the highest globally—tak surprise kan, dengan kerja culture yang hustle-hustle non-stop?

So, macam mana nak elak burnout? Here are some practical steps yang boleh kita amalkan:

1. Kenali Tanda-Tanda Burnout

Jangan ignore bila rasa lemas dengan kerja, badan cepat letih, atau susah nak tidur. Kalau selalu tension, sakit kepala, atau asyik rasa down, itu warning sign yang mental wellness kita tengah terjejas.

2. Set Clear Boundaries – Jangan Jadi Yes Man!

Work-life balance ni bukan luxury, it’s a necessity! Jangan rasa bersalah bila perlu take a break. Set clear boundaries—habis kerja, tutup laptop, off phone notifications. Jangan angkat call bos kalau dah lepas waktu kerja (kecuali emergency lah).

3. Cari Masa untuk Self-Care

Kadang-kadang, kita lupa nak jaga diri sendiri. Bersenam sikit, pergi urut, take a short getaway, or even lepak minum teh tarik dengan kawan-kawan pun boleh bantu relieve stress. Mental wellness starts with caring for yourself.

4. Amalkan Mindfulness & Deep Breathing

Try simple breathing exercises atau meditation sebelum tidur. Jangan underestimate kuasa solat, yoga, atau journaling—semua ni boleh bantu tenangkan fikiran dan kurangkan anxiety.

5. Ada Support System – Jangan Pendam Sorang-Sorang

Cuba talk to someone you trust—family, kawan baik, or even professional counselor. Kadang-kadang, kita cuma perlukan someone to listen. Jangan takut nak minta tolong kalau dah rasa overwhelmed.

6. Jangan Skip Makan & Tidur

Makan tak tentu, tidur tak cukup—confirm mental and physical health akan drop. Try eat clean (tapi sekali-sekala mamak pun okay lah 😜) and get at least 6-8 hours of sleep supaya badan boleh recharge.

7. Dapatkan Bantuan Profesional Jika Perlu

Kalau burnout dah sampai tahap breakdown, jangan takut jumpa professional. Therapy or counseling bukan untuk orang ‘weak’—it’s for those who want to heal.

At the end of the day, kesihatan mental sama penting dengan kesihatan fizikal. Jaga diri, listen to your body, and remember—it’s okay to take a break. 💙 #MentalWellness #WorkLifeBalance #BurnoutPrevention

https://www.linkedin.com/pulse/how-prevent-burnout-improve-mental-wellness-awareness-vaeyc