Here's how you can effectively cope with burnout.
Feeling overwhelmed and exhausted? You're not alone. Burnout can sneak up on you, especially when you're pushing hard in a culture that's always on the go. It's a state of emotional, physical, and mental exhaustion caused by prolonged stress. But fear not, there are ways to tackle it head-on. By understanding and implementing strategies to cope, you can regain your energy, find balance, and continue to thrive in your personal and professional life. Let's dive into some effective methods to combat burnout and keep your flames of passion and productivity burning bright.
-
Júlia Füredi dr.CHRO 25years/Voice of a New Era of Leaders/BoardMember/CEOandBoardAdvisory/…
-
Dr. Ronald Liteanu, M.D.Dr. Ronald Liteanu. M.D. Is an author and award-winning psychiatrist. Stress Expert Psychiatrist. Telehealth…
-
Nóra AradiExperienced supply chain leader in different industries of Emea
The first step to coping with burnout is to recognize the signs before they spiral out of control. You might notice constant fatigue, a dip in performance at work, or a pervasive sense of disillusionment. It's crucial to listen to your body and mind. When these symptoms appear, take them seriously. Acknowledge that what you're feeling is a natural response to prolonged stress and start considering strategies to address it.
-
Burnout is feeling depressed, without energy, worried about the future, without a solution... This can lead to denial, a tendency to drink, to smoke, or a psychomatic illness. Sometimes, the person moves, or looks for a new job. The main thing is to find a positive vision, to formulate a long-term objective, which requires inner peace. Asking for help is a first step.
-
Burnout is a manifestation of mental and even worse physical signs. However it is (partially) because of constant long-term negative emotions and feelings. First step is to be more self-aware and conscious about my feelings. If I have a negative feeling I have to make it knowledgeable to myself - it is an unpleasant feeling indeed. Why am I feeling this way? Immediatelly I used to search for a replacement: how can I transform it? How can I reframe it? Awareness can help to avoid long term impacts and burn-out also - as a plus redirects feelings to thinking part- this way decreases some other negative impact like anxiety.
To prevent burnout, it's essential to set clear boundaries between work and personal time. Start by defining work hours and sticking to them. If you're working from home, create a dedicated workspace and establish a routine that includes regular breaks. Remember, it's okay to say no to additional responsibilities that stretch your limits. Protecting your time is not selfish; it's necessary for your well-being.
-
I prefer the definition by Pines and Aronson that burnout is due to long-standing emotional stress that results in psychological, mental and physical exhaustion. The reason why I prefer this is because it doesn't say that burnout is directly related to the workplace. Because it is not. Going through a tough life situation such as divorce, IVF, unemployment, financial insecurity, isolation, chronic illness, menopause, mid-life crisis can all trigger such a hightened state of emotional stress that if not dealt with can all lead to burnout. Having said that, because we carry our -hopefully- on personality with all its emotions attached to work as well, it can take an effect on our work as well. It is about time to be clear about it!
Burnout can make you feel isolated, but you don't have to face it alone. Reach out to friends, family, or colleagues for support. Sometimes, just talking about your experiences can provide relief and perspective. If needed, don't hesitate to seek professional help from a therapist or counselor who can offer strategies tailored to your situation.
-
O acompanhamento de um profissional é essencial desde o início da identificação de sintomas, pois isso impedirá que a doença se agrave. Se possível, antes mesmo de qualquer sintoma, ao identificar que está passando por situações difíceis, tendo dificuldade para relaxar, se desligar e separar a vida profissional da pessoal, procure um terapeuta para te ajudar a lidar com isso antes de ter um Burnout.
Self-care is a powerful tool against burnout. It's more than just bubble baths and spa days; it's about taking care of your basic needs. This includes getting enough sleep, eating nutritious foods, staying hydrated, and engaging in physical activity. Additionally, make time for activities that bring you joy and relaxation. Prioritizing self-care helps recharge your batteries and builds resilience against stress.
Sometimes burnout stems from unrealistic expectations—either self-imposed or from external pressures. It's important to reassess your goals and the standards you hold yourself to. Aim for progress, not perfection. By setting achievable objectives and celebrating small victories, you can create a sense of accomplishment and avoid the trap of never feeling 'good enough'.
Lastly, coping with burnout may require embracing change in your life or work environment. This could mean delegating tasks, changing workflows, or even considering a career shift if your current path is unsustainable. Remember that change is often the catalyst for growth and renewal. By being open to new ways of doing things, you can find a better balance and reignite your passion.
-
Point 0, just because point 1 (Recognize signs) is obsolate, hence we have not recognized signs and we are in the burn-out situation. Not too frequent context switching helps prevent burn-out. I think of activities that yield success or joyful things like dance, music, etc.. For somebody it is a kind of sport, I have found learning also kind of an activity. I learn every morning with a goal to achieve some result, then stressful working day turns, in the end of the day sport or game.
Rate this article
More relevant reading
-
Employee RelationsYou’re experiencing burnout. What’s the best way to cope with it?
-
Job Search StrategiesWhat do you do if you're facing burnout as a consultant?
-
Stress ManagementWhat do you do if you're experiencing burnout and need to take action?
-
InterviewingWhat do you do if you're experiencing burnout and want to avoid it in the future?