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Overcoming Burnout

  • Focus on your daily care: making sure you eat well, stay hydrated, exercise, and get plenty of sleep is critical when you’re facing burnout. Also, remember doing something relaxing.
  • Do what you enjoy: to avoid resentment turning into burnout, it’s important to know what you care about most and schedule time for those activities.
  • Add something new: It’s a very counterintuitive idea, but adding something that recharges your energy and overall well-being in your schedule might save you from burnout.

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What burnout is

Burnout can be broken down into three parts:

  • Exhaustion: it could lead you to be easily upset, have trouble sleeping, get sick more often, and struggle to concentrate.
  • Cynicism: feeling alienated from the people you work with and lacking engagement in your work.
  • Inefficacy: it refers to a lack of belief in your ability to perform your job well and a decrease in achievement and productivity.

6 components of the workplace environment that can contribute to burnout:

  • Workload
  • Control
  • Reward
  • Community
  • Fairness
  • Values. 

We end up with burnout when one or more of these areas of our work don’t match our needs.

Chronic psychosocial stress that’s common in people suffering from burnout can impair personal and social functioning as well as overwhelming your cognitive skills and neuroendocrine systems. 

Over time the effects of burnout can lead to memory, attention, and emotional problems.

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To prevent a future burnout, when searching for a new position, consider the following:

  • Most countries have legal mechanisms that allow for at least unpaid leave.
  • Many companies have time-off policies for employees needing a mental health break.
  • Most interviewers are aware of their companies’ work-life balance and can inform you if it’s a good fit for your need for “offline” hours in which you’re unavailable for work issues.

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Rewiring your brain, new neural pathways are formed to replace old habits of thinking. This phase is critical, because thoughts lead to emotions, which lead to behavior. To do that:

  • Keep a daily journal or meditate. Notice the repeating thoughts, especially the ones that feel heavy and make you anxious.
  • Daily, at the end of the day, list 10 things you’re grateful for. Gratitude can quickly shift your internal world.
  • Let go of your victim story. Remind yourself that you no longer want to be a victim.
  • Choose and test your beliefs daily.
  • Believe in something bigger than yourself. Faith in a higher power can be the antidote to two symptoms of burnout — helplessness and hopelessness.

  • Be unreachable: the more available you are to requests, emails, and messages, the more likely you’ll be to give up on your resting time.
  • Focus on the important, yet non-urgent tasks on your list: things like exploring new skills, finishing side projects, or sharing your work and engaging with your community.
  • Connect with people you’ve been meaning to: a simple conversation with someone who makes you feel good can give you a cognitive boost you can carry with you.