If you or are suffering from burn out then it’s time to sit down and negotiate some changes – otherwise you’ll soon be looking for a new job. Here are the early-warning signs.

1. chronic fatigue - exhaustion, tiredness, a sense of being physically run down
2. anger at those making demands
3. self-criticism for putting up with the demands
4. cynicism, negativity, and irritability
5. a sense of being besieged
6. exploding easily at seemingly inconsequential things
7. frequent headaches and gastrointestinal disturbances
8. weight loss or gain
9. sleeplessness and depression
10. shortness of breath
11. suspiciousness
12. feelings of helplessness
13. increased degree of risk taking

How to move up the career ladder
We tend to accept inequality at work as a fact of life, and however much legislation is passed, until grass-roots attitudes change, it’s up to us to fight to get ahead.
Men still earn more money than women doing the same job and more men are in management positions than women. “I already know that”, you are probably thinking. But what can we do about it?

Behavioural changes can work wonders
Little girls are taught to be sweet and non-aggressive - traits that are reinforced throughout their lifetimes, and these traits are positive not negative. Play up your nurturing, accommodating qualities and your ability to listen, whilst adding some complementary behaviours.

One common mistake women make is disguising statements as questions. By doing so, women hand over the power of decision-making to someone else, like the boss.
Instead of saying "Would it be all right if . . .," why not start with, "I just want to let you know ..." or "I've got this great idea that I'd like to move forward with"?
Women also tend to react more quickly than men, so instead of jumping in take some time to think about how to best handle a situation. If you feel upset, take an hour or even a day to work out the best response is to attaining your goal. If you just react, you may do or say something you regret.
Women have become increasingly more assertive in the workplace, but are generally still more non-assertive then men.

Strategies to help you get ahead
Don't explain ad nauseam
Women look for clues like "mmm hmm" and nodding heads to ensure their messages are getting through. When women don't get that reinforcement, make your point, make it again, and make it again," The more words you use, the more you soften a message.

Don't use minimising words If someone compliments you on a job well done, steer clear of saying, "It was nothing," or "I was really lucky." Instead say, "Thank you, I'm proud of what I achieved."

Do go to meetings Women often think that meetings are a waste of time, and skip them to do more productive tasks. Instead, meetings should be seen as a place to network and build relationships that can benefit you in the future.

Don't apologise for other people's mistakes or misdirection The boss gives you inadequate instructions for a project, and when you've completed it, says the result isn't what he had in mind, instead of saying, "I'm sorry," and minimising your position, say, "Well, the instructions weren't clear to me. Tell me how you want it."

Get involved in office politics Replace the word "politics" with "relationships," - that's what politics is - it's about building a relationship before you need it."
Put aside 10 minutes every day to have a personal conversation with a colleague.

Make requests A big problem for both men and women is being too afraid to make a request. Many have a predetermined notion that they'll get shot down, before they even try asking.

Body language Remember the potential negative impact of non-verbal body language - crossing your arms, rolling your eyes, putting your hands on your hips or rocking back on your heels.
Women should also be aware of the level of professionalism their manner of dress projects. Think about the level of professionalism associated with a top with a low neckline versus a blouse with a scarf.

Effective management strategies
Managers can be more assertive by giving employees specific feedback on how to improve work behaviours. For example: Telling a worker, "You're being rude to clients," leaves too much up to interpretation. Try: "You need to look up and say 'Good morning.' "
Managers are increasingly recognising the value of integrating traits into their management style typically viewed as feminine: being empathetic and supportive, listening effectively and coaching workers.