Burnout: Coping mechanisms

Researchers listed fifteen different coping strategies commonly used by people experiencing burnout. Not all coping mechanisms are constructive.

  1. Social support
  2. Humour
  3. Better planning of workload
  4. Restraint
  5. Focus on solving the problem
  6. Personal growth
  7. Positive reinterpreting of your challenges
  8. Distracting activities
  9. Religion
  10. Acceptance
  11. Substance abuse
  12. Behavioural disengagement
  13. Venting of emotions
  14. Denying the situation
  15. Cognitive avoidance

Regardless of the coping strategies you use, try not to push through burnout. Attempt to get support, take a break, and make space for self-reflection.

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The traditional definition of burnout

Burnout can be defined as a combination of exhaustion, cynicism, and inefficiency. People who feel burned out may experience a lack of emotional energy to attend to their work, withdraw from colleagues and customers, and may feel incompetent as a result.

But not everyone experiences burnout in the same way. A better framework can help to understand the many subtypes of burnout.

  • The frenetic worker. Despite feeling overloaded and overwhelmed with work, you work increasingly harder, ignoring your own needs to the point of exhaustion.
  • The under-challenged worker. You have to cope with monotonous conditions that fail to provide satisfaction. You feel that your work lacks opportunities to develop your abilities.
  • The worn-out worker. You are mentally, physically, and emotionally exhausted. You become passive and unmotivated.

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The Relationship Between Goals And Burning Out

Effective goal-setting underlies the fundamental aspect of your motivation and keeps stressful situations at bay.

If you don’t set goals in positive, attainable ways, you may fall into a cycle of stress and negative emotions, hindering your decision-making, breeding a lack of creativity, and eventually making you feel mentally exhausted and burnt out.

The ultimate psychological guide to burnout recovery

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Prevent burnout working from home
  1. Share responsibilities: Discuss work responsibilities & decide how household work will be shared evenly between partners.
  2. Schedule: Take breaks, keep regular work schedule, intentionally end the workday & disengage.
  3. Exercise: Move regularly, stretch every hour, go for a walk, schedule regular exercise.
  4. Sleep: Aim for quality sleep, follow sleep hygiene.
  5. Socialize: Reach out to friends & colleagues regularly even if on Zoom. It boosts motivation, stimulation, & relaxation.

Recovering From Job Burnout: 31 Ways to Foster Work–Life Balance

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Burnout

According to the World Health Organization (WHO), Burnout is a syndrome resulting from chronic workplace stress that one has failed to manage.

We may think that burnout, due to work or even otherwise, is something that only happens to others. Studies show that the burnout prevalence rates are 69 percent in the workforce which includes teachers and medical interns.

Burnout in Software Development Demystified

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