How to avoid burning out. 4 Effective Steps to Prevent and Overcome Burnout: A Comprehensive Guide

What are the signs of burnout. How can you recognize burnout in its early stages. What strategies can help prevent burnout. How can you recover from burnout if you’re already experiencing it. What are the long-term consequences of untreated burnout.

Understanding Burnout: Definition and Key Components

Burnout is a complex psychological and physiological state that can have severe impacts on an individual’s personal and professional life. To effectively combat burnout, it’s crucial to understand its core components and how they manifest.

According to the widely accepted definition by Maslach, Jackson, & Leiter (1996), burnout is characterized by three main elements:

1. Emotional exhaustion
2. Depersonalization
3. Decreased sense of personal accomplishment

Emotional exhaustion refers to feeling depleted and overwhelmed by work-related demands. Depersonalization involves detachment from one’s work or treating others impersonally. A decreased sense of personal accomplishment manifests as feelings of incompetence or lack of achievement in one’s occupation.

Smith’s cognitive affective model (1986) suggests that burnout develops due to chronic stress resulting from a long-term perceived inability to meet situational demands. This perspective highlights the importance of addressing both external stressors and internal perceptions to prevent and manage burnout effectively.

Recognizing the Signs: Physical, Emotional, and Behavioral Indicators of Burnout

Identifying burnout early is crucial for prevention and intervention. The signs of burnout can manifest in various ways, affecting different aspects of an individual’s life:

Physical Signs

• Persistent fatigue
• Weakened immune system
• Frequent headaches, back pain, or muscle aches
• Changes in appetite or sleep patterns

Emotional Signs

• Increased self-doubt
• Feelings of helplessness and hopelessness
• Emotional detachment
• Decreased motivation
• Increasingly negative outlook
• Reduced sense of satisfaction and accomplishment

Behavioral Signs

• Withdrawing from responsibilities
• Social isolation
• Procrastination
• Using food, drugs, or alcohol as coping mechanisms
• Increased irritability and frustration towards others
• Absenteeism or tardiness in work or academic settings

How can you differentiate between normal stress and burnout? While stress and burnout share some similarities, burnout is characterized by a persistent feeling of being overwhelmed and unable to cope, often accompanied by a sense of cynicism or detachment from one’s work or responsibilities. If you’re experiencing multiple signs across these categories for an extended period, it may indicate burnout rather than temporary stress.

The Progression of Burnout: Understanding the Three Stages

Burnout typically develops in stages, with symptoms intensifying over time if left unaddressed. Recognizing these stages can help in early intervention and prevention of more severe consequences.

Stage One: Mild Symptoms

In this initial stage, individuals may experience:

• Mental fatigue at the end of the day
• Feelings of being unappreciated or frustrated
• Mild physical discomfort
• A sense of falling behind in work
• Dread about upcoming workdays

At this stage, symptoms are often manageable and may be mistaken for normal work-related stress. However, addressing these early signs can prevent progression to more severe stages of burnout.

Stage Two: Persistent Symptoms

As burnout progresses, symptoms become more challenging to reverse:

• Disillusionment about one’s job or studies
• Persistent feelings of boredom, apathy, or frustration
• Feeling overwhelmed by schedules and deadlines
• Intermittent psychological or physical symptoms that persist beyond the immediate stressor
• Increased irritability, anxiety, or depressive symptoms

At this stage, intervention becomes crucial to prevent further deterioration of mental and physical health.

Stage Three: Severe Burnout

If left untreated, burnout can progress to a severe stage characterized by:

• Chronic symptoms affecting multiple areas of life
• Development of psychiatric and physical health disorders
• Severe personal consequences, such as substance dependence or relationship problems
• Significantly reduced life satisfaction and potentially shortened life expectancy
• High job turnover or academic disengagement

How can you intervene if you recognize yourself or someone else in these later stages of burnout? Seeking professional help from a mental health provider or occupational health specialist is crucial at this point. They can provide targeted interventions and support to address the underlying causes and symptoms of severe burnout.

Consequences of Burnout: Impact on Academic and Professional Life

Burnout can have far-reaching consequences, particularly in academic and professional settings. Understanding these impacts can motivate individuals and organizations to take preventive measures and address burnout promptly.

In academic contexts, burnout can lead to:

• Sleep deprivation, affecting cognitive function and learning capacity
• Changes in eating habits, potentially leading to nutritional deficiencies
• Increased susceptibility to illness due to a weakened immune system
• Difficulty concentrating and impaired memory and attention
• Reduced productivity and academic performance
• Avoidance of academic responsibilities
• Loss of enjoyment in learning and extracurricular activities

In professional settings, burnout can result in:

• Decreased job satisfaction and engagement
• Reduced work quality and productivity
• Increased absenteeism and turnover
• Strained professional relationships
• Negative impact on career progression and opportunities

How does burnout affect long-term career prospects and personal development? Chronic burnout can lead to a loss of passion for one’s chosen field, hindering professional growth and limiting career advancement opportunities. It may also contribute to a cycle of job dissatisfaction and frequent career changes, potentially impacting long-term financial stability and personal fulfillment.

Preventive Strategies: Building Resilience Against Burnout

Preventing burnout requires a multifaceted approach that addresses both individual and environmental factors. Here are some effective strategies to build resilience against burnout:

1. Self-Reflection and Awareness

Cultivate the ability to self-reflect and recognize early signs of burnout. Regularly assess your emotional and physical state, paying attention to changes in mood, energy levels, and work satisfaction. Be honest with yourself about your needs and limitations.

2. Goal Alignment and Expectation Management

Periodically reassess your goals and expectations. Ensure they align with your values, skills, and passions. Adjust unrealistic expectations and set achievable milestones to maintain a sense of progress and accomplishment.

3. Time Management and Prioritization

Evaluate your weekly schedule and eliminate unnecessary commitments. Prioritize tasks based on importance and urgency. Incorporate buffer time for unexpected challenges and personal downtime.

4. Self-Care Practices

Implement regular self-care routines, including:

• Regular exercise to boost mood and energy levels
• Balanced, nutritious diet to support physical and mental health
• Adequate sleep to promote cognitive function and emotional regulation
• Daily enjoyable activities, such as hobbies, meditation, or yoga

5. Building Support Systems

Develop strong professional and personal support networks. This can include:

• Regular interactions with mentors for guidance and perspective
• Dedicated family time to maintain work-life balance
• Peer support groups to share experiences and coping strategies

How can organizations contribute to burnout prevention? Organizations can play a crucial role by fostering a supportive work culture, providing resources for stress management, offering flexible work arrangements, and ensuring reasonable workloads. Regular check-ins, professional development opportunities, and clear communication about expectations can also help prevent burnout among employees or students.

Recovery Strategies: Overcoming Burnout and Restoring Balance

If you’re already experiencing burnout, recovery is possible with the right approach and support. Here are strategies to help overcome burnout and restore balance:

1. Acknowledge and Accept

The first step in recovery is acknowledging that you’re experiencing burnout. Accept that it’s a valid experience and not a personal failure. This acknowledgment can help reduce self-blame and open the door to seeking help.

2. Seek Professional Support

Consider consulting with a mental health professional, such as a therapist or counselor. They can provide targeted strategies to address burnout symptoms and underlying causes. In severe cases, they may recommend additional interventions or treatments.

3. Reassess and Restructure

Take time to reassess your current situation, including work or academic commitments, personal goals, and lifestyle factors. Look for areas where you can make changes to reduce stress and increase fulfillment. This might involve:

• Negotiating workload or academic commitments
• Setting clearer boundaries between work and personal life
• Exploring career or academic program changes if necessary

4. Practice Mindfulness and Stress Reduction

Incorporate mindfulness practices to help manage stress and improve emotional regulation. This can include:

• Meditation or deep breathing exercises
• Mindfulness-based stress reduction (MBSR) techniques
• Journaling to process thoughts and emotions

5. Gradual Reengagement

As you begin to recover, gradually reengage with work or studies in a structured manner. Set realistic goals and celebrate small accomplishments. Focus on aspects of your work or studies that align with your values and interests to reignite motivation.

How long does burnout recovery typically take? The recovery process varies for each individual and depends on factors such as the severity of burnout, available support systems, and personal resilience. While some may start feeling better within a few weeks of implementing recovery strategies, full recovery can take several months to a year. It’s important to be patient with yourself and focus on consistent progress rather than rapid results.

Long-Term Strategies: Maintaining Well-being and Preventing Future Burnout

Recovering from burnout is not just about overcoming the immediate symptoms; it’s also about implementing long-term strategies to maintain well-being and prevent future occurrences. Here are some approaches to consider:

1. Regular Self-Assessment

Implement a routine of regular self-assessment to monitor your stress levels, job satisfaction, and overall well-being. This can help you catch early signs of burnout and take preventive action.

2. Continuous Skill Development

Invest in ongoing learning and skill development. This can increase your sense of competence and open up new opportunities, reducing the risk of feeling stuck or overwhelmed in your current role.

3. Work-Life Integration

Instead of striving for a perfect work-life balance, focus on work-life integration. Find ways to blend your personal interests and values with your professional life to increase overall satisfaction and reduce the sense of conflict between different life domains.

4. Cultivate Meaningful Relationships

Invest time and energy in building and maintaining meaningful relationships both in and outside of work. Strong social connections can provide emotional support, perspective, and a sense of belonging, all of which are protective factors against burnout.

5. Regular Physical Activity

Make physical activity a non-negotiable part of your routine. Regular exercise not only improves physical health but also boosts mood, reduces stress, and enhances cognitive function – all crucial for long-term burnout prevention.

How can you create a personalized burnout prevention plan? Start by identifying your unique stressors and early warning signs of burnout. Then, develop a tailored plan that incorporates strategies that resonate with you, such as specific self-care activities, boundary-setting practices, and regular check-ins with mentors or support systems. Regularly review and adjust this plan as your circumstances and needs change.

In conclusion, burnout is a serious condition that can have far-reaching impacts on personal and professional life. However, with early recognition, proper intervention, and the implementation of effective prevention and recovery strategies, it’s possible to overcome burnout and build resilience against future occurrences. Remember that seeking help is a sign of strength, not weakness, and that maintaining well-being is an ongoing process that requires attention and care.

Preventing Burnout – CALE Learning Enhancement

What is Burnout?

Burnout is characterized by the triad of emotional exhaustion, depersonalization, and a decreased sense of accomplishment in one’s occupation (Maslach, Jackson, & Leiter, 1996).

• Emotional exhaustion includes emotional depletion and work-related exhaustion.
• Depersonalization is the degree to which an individual is detached or the degree that an individual treats other with an impersonal response.
• Personal accomplishment is the feelings of achievement or competence related to one’s work.

According to Smith’s (1986) cognitive affective model, burnout develops as a result of chronic exposure to stress as a result of a long-term perceived inability to meet situational demands.

Consequences Associated with School Burnout (Gardner, 2014)

• sleep deprivation
• change in eating habits
• increased illness due to weakened immune system
• difficulty concentrating and poor memory/attention
• lack of productivity
• poor performance
• avoidance of responsibilities
• loss of enjoyment

Signs of Burnout

• Physical
  • Feeling tired most of the time
  • Lowered immunity
  • Frequent headaches, back pain, or muscle aches
  • Change in appetite or sleep habits
• Emotional
  • Self-doubt
  • Feeling helpless and hopeless
  • Detachment
  • Decreased motivation
  • Increasingly negative outlook
  • Decreased satisfaction and sense of accomplishment
• Behavior
  • Withdrawing from responsibilities
  • Isolation
  • Procrastination
  • Using food, drugs, or alcohol to cope
  • Taking out frustration on otheres
  • Skipping class – or coming in late or leaving early

Information adapted from helpguide. org/articles/stress/preventing-burnout.htm

Stages of Burnout (Szigethy, 2014)

• Stage One- Milder Symptoms
  • Mental fatigue at the end of the day
  • Feeling unappreciated, frustrated, or tense
  • Physical aches or pains
  • Feel like you are falling behind in work
  • Dread the next day
• Stage Two – Longer lasting symptoms
  • More challenging to reverse symptoms
  • Disillusionment about the job
  • Feeling bored, apathetic, or frustrated
  • Feel ruled by a schedule
  • Intermittent periods of psychological/physical symptoms that last even when the provoking situation subsides
  • Psychological symptoms
    • Irritability, aggression, anxiety, depression, substance abuse, and suicidal thoughts
• Stage Three – Severe
  • Chronic symptoms
  • If left untreated, can evolve into psychiatric and physical health disorders
  • Severe personal consequences
    • Substance dependence
    • Shorter life expectancy
    • Divorce
    • High job turnover

Preventing Burnout

• Early recognition of burnout and related risks
  • self-denial can occur
• Cultivate ability to self-reflect
  • attend to your own needs
  • realign goals and expectations for yourself
  • Evaluate a typical weekly schedule and reduce or eliminate unnecessary items
• Complete a periodic assessment and realignment of goals, skills, and work passions
• Exercise regularly
• Eat a well-balanced, healthy diet
• Get enough sleep
• Include daily enjoyable “timeouts”, such as yoga, a hobby, or meditation
• Build up your professional and personal support system
  • Dedicated family time
  • Meeting with mentors to discuss setbacks, time management strategies, and other perceived barriers
• Develop resilience!

Articles on Burnout

• Burnout Is Real: How To Identify and Address Your Burnout Problem
• Dealing with Study Burnout
• How to Avoid Burnout in College

Burnout Videos

How to Avoid Burnout at Work and Beyond

A vacation will not prevent—or cure—burnout. Many people believe taking time off will help them quickly bounce back from impending, brewing, or full-on burnout. But a few days off isn’t enough to keep the tide from coming in or to turn it back around.

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That’s because burnout isn’t only about the hours you’re putting in. It’s also a function of the stories you tell yourself and how you approach what you do—at work and at home.

At its core, burnout is a symptom of capitalism. We imagine we’d feel much less overwhelmed if our health insurance, retirement plans, and ability to pay for our rent, mortgage, and any future children’s education didn’t rely solely on our ability to work as many hours as we possibly can for the highest hourly wage because these are our income-generating years (deep breath!).

And just as the benefits of capitalism tend to accrue unevenly along lines of income level, gender, and race, so too does the burden of burnout. The stresses of working a minimum-wage job and living paycheck-to-paycheck are extreme causes of burnout. Unsurprisingly, women and people of color are much more likely to experience burnout than their white, male counterparts. 

We’ve been there. After writing and launching our first book, The Wall Street Journal bestseller No Hard Feelings: The Secret Power of Embracing Emotions at Work, and while writing our new book, Big Feelings: How to Be Okay When Things Are Not Okay, we each experienced burnout firsthand. We share four tips below about how to prevent burnout.

One of the most dangerous aspects of burnout is that it impacts self-awareness. When you’re in it, you’re running on adrenaline, and the momentum feels so exhilarating that you end up adding more and more to your plate. But once burnout hits, it can take months to overcome. So what early signs should you look out for? Here are some of the subtle cues that you might need to reassess how much you’re taking on:

• Basic activities like going to the grocery store feel overstimulating.
• You feel so overwhelmed you’ve started to cut activities you know are good for you (e.g., exercise or alone time).
• You’re saying “yes” even though you’re already at capacity.
• You find everyone and everything irritating.
• Getting sick and being forced to shut down for a bit sounds kind of nice.
• You’re all too familiar with “revenge bedtime procrastination,” when you stubbornly stay up late because you didn’t get any time to yourself during the day.

We’re quick to ignore these signs, but they’re important alarm bells. As Naveed Ahmad, the founder of Flourish, a company that helps people combat burnout, told us: “Sometimes life taps you on the shoulder with a feather, sometimes it hits you with a brick, and sometimes it runs you over with a bus. Learn to listen when it’s just a feather.”

The word “burnout” has become an umbrella term. It’s useful to understand exactly what you’re feeling so you can get the specific support that will be most helpful. If you feel fried because you’re pulling long hours, that has different implications than if you work from 9 to 5 but are depressed because you find your role meaningless.

The Maslach Burnout Inventory (MBI), the first clinically based measure of burnout created by psychologist Christina Maslach, looks at three dimensions of burnout:

1. Exhaustion: You feel constantly depleted.
2. Cynicism: You feel detached from your job and the people around you.
3. Ineffectiveness: You feel that you’re never able to do a good enough job.

The MBI is often misinterpreted (and we understand why—it’s complicated!). People tend to focus solely on the exhaustion dimension. To help you better understand what you’re feeling, you can take our burnout profile assessment, which is a modified version of the MBI. The assessment will share suggestions for you based on your profile.

When we ricochet from one thing to the next, we accumulate stress in our bodies. In their book Burnout: The Secret to Unlocking the Stress Cycle, Drs. Emily and Amelia Nagoski write that when our ancestors were faced with a predator, they would work with others to slay the beast or flee: the fight or flight response. Doing so required them to draw on what’s called surge capacity: the set of adaptive systems (think a rush of adrenaline or a pounding heartbeat) humans rely on to react to an emergency. But surge capacity only lasts so long, and our ancestors only used it in short bursts to escape death. When they successfully survived, they felt exhilarated and could then relax again. And so the stress cycle would be completed.

In the modern world, we operate on surge capacity all the time because we never complete the stress cycle. If you’re stuck in traffic for hours, you won’t immediately feel better as you walk through your front door. Your body will still be in the middle of a stress response. And if you haven’t made it a habit to wind down, you’ll continue to produce the stress hormone cortisol for the rest of the evening. Eventually, all that accumulated stress will catch up to you and you’ll crash.

Here are the seven ways to complete the stress cycle:

1. Cry
2. Take slow, deep breaths
3. Do a physical activity
4. Laugh
5. Hang out with friends
6. Do something creative, like writing or drawing
7. Engage in physical affection, like asking for a hug

Here’s a secret of adulthood: No one else is going to draw your lines for you. You may sometimes wonder: Why don’t the people who love me help me not overdo it? Often, it’s because they want you to be successful! And a marker of success in our society is being busy. They may be just as busy as you. Or they may not even know what your boundaries are. “People don’t know what you want. It’s your job to make it clear. Clarity saves relationships,” Nedra Glover Tawwab, a therapist and relationship expert, writes in Set Boundaries, Find Peace: A Guide to Reclaiming Yourself.

It takes courage to say no and stick to it without feeling guilty. The next time you’re on the brink of saying yes to something you’re not excited about, pause and ask yourself:

• If I say yes, what do I gain?
• If I do this, what will I not be able to do instead?
• If I say no, what’s the worst thing that would happen?

For example, Liz struggled with saying no until she created a set of rules she can reference. Now she’ll say, “I have a rule that I don’t book social events on Thursday nights. ” She’s found that people tend to take a “no” less personally when it’s tied to a rule. “[People] accept that it’s not you rejecting the offer, request, demand, or opportunity, but the rule allows you no choice,” writes author Ryan Holiday.

Your capacity is also going to be different from everyone else’s. Your friends, coworkers, and even partner may not share your burnout triggers. For example, if you’re an introvert and your partner is an extrovert, they may see you in a slump and encourage you to schedule dinner with friends or go to a show. That’s what they would do to feel better. But that might be the exact opposite of what restores you. Remember that behind every no is a deeper yes, even if that yes is just to yourself.

Burnout is your body and soul forcing you to pay attention to them. Avoiding burnout—and healing from it—involves learning what your own innate pace of life is, and then inhabiting that pace.

Adapted from Big Feelings: How to Be Okay When Things Are Not Okay by Liz Fosslien and Mollie West Duffy, in agreement with Portfolio, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © Liz Fosslien and Mollie West Duffy, 2022.

Liz Fosslien and Mollie West Duffy are the authors of No Hard Feelings: The Secret Power of Embracing Emotions at Work and Big Feelings: How to Be Okay When Things Are Not Okay. For more of their hilariously accurate cartoons, follow them on Instagram and subscribe to their monthly newsletter.

More from Liz Fosslien and Mollie West Duffy

How to avoid emotional burnout – Career on vc.ru

Evelina Levy

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Syndrome of emotional burnout (English burnout) became known to science in 1974, and in 2019 was included in the official list of diseases by the World Health Organization. This is a condition in which there is emotional and physical exhaustion and a decrease in mental abilities. Occurs due to constant exposure to stress of low and medium intensity. That is why it is so easy not to notice and miss it: we react instantly to strong stress, but we get used to a little. However, its impact is devastating.

The effect of emotional burnout can be compared to medieval torture, when water was dripped on the top of a person’s head, and after a while he went crazy. A drop of water began to feel like a sledgehammer.

As a rule, burnout is associated with the performance of professional duties: deadlines, the need to quickly respond to changes, pressure from management often cause emotional exhaustion. It is especially susceptible to people whose work is associated with regular communication with other people, empathy, great responsibility (medical staff, teachers, sales managers, etc.), as well as mothers who constantly take care of children without outside help.

However, burnout can be caused not only by work problems, but also by difficult personal life circumstances: long-term care for a sick or elderly relative, damaging relationships, and even divorce.

PHASES and symptoms of burnout

1. Tension

A person feels inexplicable irritation and fatigue already in the morning, doing the usual things. As if driven into a cage, enslaved by duties. And as a result, directs resources to combat these feelings. The result is emotional stupor, anxiety, depression and frustration.

2. Resistance

The person tries to resist the accumulated stress, actually ignoring his condition. Psychological defense works to the limit, and a person no longer catches the difference between an economical manifestation of emotions and an inadequate response. Loses the ability to empathize, because in conditions of scarcity of resources it becomes more important to protect psychological integrity.

Burnout spreads to the family as well – when a person comes home from work, he closes himself or vents his fatigue on his loved ones, thus trying to lighten his load.

3. Exhaustion

The most severe reaction of the body: there is no energy, the nervous system is exhausted to the limit. Nothing pleases a person – no purchases, no gifts, no travel. Becomes like a zombie.

Such a burnout is very dangerous, it leads to severe psychological trauma, neuroses, depression, suicidal thoughts, as well as psychosomatic diseases (exacerbation of chronic diseases, pain in the heart, problems with blood vessels, etc.).

But there is good news: emotional burnout is reversible. You can solve the problem, familiar to most residents of megacities around the world, without resorting to medicines, if you change your lifestyle.

HOW to avoid burnout?

1. Normalize sleep

Due to lack of sleep, the body cannot function normally, cognitive skills and the ability to make rational decisions are reduced. Regular lack of sleep, even an hour, provokes the release of stress hormones and blocks the appearance of happiness hormones.

2. Eliminate or Minimize Sources of Stress

It is important to understand what causes stress and burnout. If the reason is work, you should seek support within the company or go on vacation to rest, restore strength, emotional and physical stability. If burnout is caused by personal problems, contact a psychologist, a hotline for help. Do not be afraid to ask for support from relatives and friends, do not be silent.

3. Take breaks from work

Taking breaks from work makes us more productive and resilient to stress. If you distance yourself from work tasks from time to time, this helps to recover faster and leads to increased productivity. Use as a “switch” exercise, walking and hobbies that are not related to the main activity.

4. Look for positive moments

At the end of the working day, try not to focus on the bad (criticism of the authorities, irritation with colleagues), but to look for positive moments. For example, how does your work help others? If it does not bring obvious benefits to society, you are working for the good of the family anyway. Understanding the contribution and significance is an excellent protection against burnout and one of the conditions for happiness.

5. Give up coffee and sweets

Caffeine helps you wake up in the morning, but increases levels of the stress hormone cortisol. When you drink coffee during the day, you constantly whip up the nervous system, become twitchy and anxious.

Sugar, chocolate, fast food and alcohol also “accelerate” the nervous system, disrupting the natural cycle and preventing proper rest. All this contributes to emotional burnout.

Try to cut down on coffee, sugar and other stimulants. Instead, include sports and outdoor activities in your routine.

6. Practice meditation or breathing exercises

Mindful breathing can significantly reduce stress and reduce anxiety in just a few minutes. Deep belly breaths and long exhalations allow you to relax, slow your heart rate and lower your blood pressure.

7. Do regular “self-audit”

Analyze relationships and situations that cause stress. This will reveal the causes of internal stress.

8. Stand up for boundaries

Don’t be afraid to say no when you feel tired. Prioritize your schedule, avoid multitasking and perfectionism.

9. Replenish your positive emotions

Favorite movie and shopping, time with family or friends, massage or spa – choose a pastime that brings pleasure and do not forget to regularly replenish the positive emotions.

10. Communicate with colleagues

Connecting with others can be just as energizing as running. Communication on work issues will not help the case: you will not change the situation and only aggravate the condition. But if you go to a restaurant with colleagues and spend the evening having a pleasant conversation, it will help you get distracted and have a good time.

Avoiding Burnout: A Step-by-Step Guide

We are obsessed with personal success and performance. We are constantly trying to get promoted and make more money. This belief in a bright future makes us give up our personal lives and spend whole days at computers, gritting our teeth and convincing ourselves that it’s worth it.

However, an ever-growing list of tasks and responsibilities works against us. And no matter how useful and successful we feel, over-focusing on work leads to the opposite – we begin to feel stressed, tired and dissatisfied with ourselves.

According to sociological surveys for 2016, in the United States, 50% of workers in various fields, from the commercial sector to medicine, constantly feel tired. Over the past 20 years, this figure has increased by 32%. Emotional burnout affects many professions and all levels of the corporate hierarchy – from assistants to managers.

Workaholism doubles the risk of depression and anxiety, leads to sleep problems and impaired concentration

Workaholism not only doubles the risk of depression and anxiety, but also leads to sleep problems and impaired concentration. Thus, workaholic employees are not beneficial, first of all, to the employers themselves, because burnout eventually leads to an unhealthy atmosphere in the team, accidents, absenteeism, high staff turnover, reduced productivity and increased medical costs.

Therefore, many corporations spend money on special courses to train employees in mindfulness practices, competent time management and stress management. What is taught in such courses can be summarized in five simple steps that will help you avoid professional burnout.

1. Take breaks at work

Pauses in the work process make us more productive. Research by Sabine Sonnentag, a professor of psychology at the University of Mannheim in Germany, has shown that people who are unable to distract themselves from work are less resilient in the face of stressful situations. The ability to distance yourself, even for a short time, allows you to recover faster and leads to increased productivity.

The best way to switch from work problems is exercise, nature walks and hobbies that are not related to your main activity. This could be, for example, archery, wood carving, or attending a cooking class.

2. Think positively

At the end of the day, try not to scold your boss or colleagues, but think about the positive aspects of work, in particular, about how it helps other people or makes the world a better place.

If you really save lives (for example, you are a fireman or a nurse), it is easy to do so. If your work does not bring obvious benefits to society, consider that you are working for the benefit of your family. Research proves that awareness of the social importance of one’s actions helps a person become happier.

3. Avoid stimulants

Addiction to coffee and sweets is a serious problem. For example, caffeine raises levels of cortisol (the stress hormone) above normal levels. Cortisol is necessary for the body: it is he who helps to wake up in the morning and energizes. But, constantly raising it to an unnaturally high level with the help of coffee, we overload the nervous system, become twitchy and anxious.

Some who do not have a craving for coffee become addicted to sugar, chocolate, fast food, or alcohol, and then take sleeping pills or sedatives to help them sleep. Either accelerating or slowing down the work of the nervous system, we deplete it. And as a result, we still burn out.

Try to cut down on coffee, sugar and other stimulants. Avoid pills and chemical additives. Better learn how to manage energy through sports, yoga, meditation and walking. So, intensive boxing training will help to throw out resentment or anger, and a calm practice of tai chi or yoga will teach you to concentrate.

4. Learn to Breathe

Research involving military veterans has proven that mindful breathing can significantly reduce stress and reduce anxiety in just a few minutes. Take deep breaths into your belly and gradually lengthen your exhalations. The longer they are, the more you relax, the pulse slows down and blood pressure decreases. Practice this exercise several times a day, and it will come to your rescue in a difficult moment.

5. Communicate with colleagues

Team relationships built on mutual assistance, support, respect and honesty increase work efficiency. Try to maintain contact with colleagues, appreciate the warm and trusting relationship with them.

Research shows that empathy alone can counter burnout and fatigue. Be sure to celebrate personal holidays (such as birthdays) and collective successes. The pleasure of informal communication is short-lived, but it creates a sense of unity and involvement in a common cause.

About the author

Emma M. Seppälä is a psychologist and director of the Compassion and Altruism Research Center at Stanford University and author of The Happiness Track: How to Apply the Science of Happiness. to Accelerate Your Success”, HarperOne, 2016).

Text: Nina Nabokova Photo Source: Getty Images

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