Burnout: What Is And How To Prevent

You may have occupational burnout if you miss your energy; explore what it is and & how to identify, prevent, and avoid & its treatment

By Claudio Pires
Updated on March 30, 2024
Burnout: What Is And How To Prevent

You may have occupational burnout if you miss your energy or exhausted when thinking of going to work. Mentally distanced yourself from your work or felt cynical or pessimistic toward your job. Ineffective fillings, unsupported, or inefficient in your role. This article will explore burnout and how to identify, prevent, and avoid it & treatment.

If so, you’re not alone. A Gallup study of 7,500 workers concluded that 23% of employees reported feeling burned out at work very often or always, while 44% reported feeling burned out sometimes. So, that’s nearly two-thirds of the workforce.

What is burnout?

The psychologist Herbert Freudenberger coined the term in the 1970s. Burnout describes a severe stress condition that leads to severe physical, mental, and emotional exhaustion. Much worse than ordinary fatigue, burnout makes coping with stress and handling day-to-day responsibilities challenging.

People experiencing burnout often feel like they have nothing left to give. May dread getting out of bed each morning. They may even adopt a pessimistic outlook toward life and feel hopeless. Moreover, burnout doesn’t go away on its own, and if left untreated, it can lead to severe physical and psychological illnesses like depression, heart disease, and diabetes.

How to Avoid Burnout?

When feelings of burnout start to occur, many people focus on short-term solutions such as taking a vacation. While this can certainly help, the relief is often only temporary. It would help if you also focused on strategies that will profoundly impact and create lasting change. Let’s look at specific strategies that you can use to avoid burnout:

Find Your Purpose

Do you feel that your career has a deeper purpose than just earning a paycheck? Rediscovering your purpose can often go a long way toward helping you avoid burnout and keeping stress at bay. You may have occupational burnout if you miss your energy; explore what it is and & how to identify, prevent, and avoid & its treatment.

Look at the more profound impact of what you do every day; how does your work make life better for other people? How could you add more meaning to what you do every day? These are essential questions, so spend time thinking deeply about them. You could also use the PERMA Model to bring more meaning and happiness to your life. If you believe you’re in the wrong role or career, develop a career strategy to help you plan for a better career. Or, use job crafting to shape your role to fit you better.

Analyze Your Tasks To Prevent Burnout

When you experience work overload daily, you can feel like you’re on a treadmill and that you’ll never catch up. This is demoralizing and stressful and often leads to burnout. So you can clarify what’s expected of you and what isn’t. This tool will help you identify what’s truly important in your role so that you can cut out or delegate tasks that aren’t as essential.

If you feel your boss is assigning more work than you can handle, schedule a private meeting to discuss the issue. Let him or her know that your excessive workload is leading to burnout. Come prepared with some options that could be considered for shifting specific tasks or projects to someone else.

You can also make life easier by learning to manage conflicting priorities and deal with unreasonable demands. Moreover, one quick and easy way to add meaning to your career is to give to others or to help them in small ways. When you do this, it makes you feel good. Even the smallest act of kindness can re-energize you and help you find meaning in your work.

Exercise Regularly

Exercise can help alleviate stress and create a sense of well-being. Regular exercise also increases energy and productivity, and it helps you get a good night’s sleep. You may have occupational burnout if you miss your energy; explore what it is and & how to identify, prevent, and avoid & its treatment.

Take Control To Prevent Burnout

You can avoid or overcome burnout by finding ways to create more autonomy in your role. Try talking with your boss to see if he will give you more control over your tasks, projects, or deadlines.

If you manage your time effectively, you’ll also feel more in control of your work. Learn prioritization techniques and use To-Do Lists or an Action Program to take control of your day. Then, tie these in with daily, weekly, monthly, and yearly personal goals.

Please do not try to face things alone, talk to your family and most importantly, you doctor about it.

How to Identify and Treat Burnout

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress. Recognizing and addressing it early can prevent more severe health issues. Here’s how to identify and treat burnout:

Identifying Burnout:

  1. Exhaustion: Feeling physically and emotionally depleted, experiencing energy shortage.
  2. Cynicism: Developing a negative, indifferent, or overly critical attitude towards one’s job and responsibilities.
  3. Feeling Ineffective: Experiencing a sense of inadequacy and a lack of accomplishment or productivity.
  4. Changes in Behavior: Noticing alterations in eating or sleeping habits, withdrawal from social interactions, or increased reliance on substances like alcohol or caffeine.
  5. Reduced Performance: Difficulty concentrating, lowered productivity, and a decline in job satisfaction.

Treating Burnout:

  1. Seek Professional Help: A therapist or counselor can provide strategies to manage stress and address burnout.
  2. Establish Boundaries: Set clear limits on your work hours and responsibilities. Learn to say no to additional demands.
  3. Prioritize Self-Care: Engage in activities that replenish your energy and bring you joy. This includes exercise, hobbies, and adequate rest.
  4. Social Support: Share your feelings with friends, family, or colleagues. A support system can provide encouragement and perspective.
  5. Develop Relaxation Techniques: Incorporate mindfulness, meditation, deep breathing exercises, or yoga into your routine to reduce stress.
  6. Adjust Your Perspective: Reassess your goals and expectations. Try to find value and meaning in your work or seek changes that might reignite your passion.
  7. Take a Break: If possible, take time off to detach from work completely. Use this period to recharge and reflect on your priorities and goals.

Recognizing the signs of burnout and taking action early is crucial to prevent further deterioration of your health. Implementing these strategies can help you recover and find a healthier balance in your life and work.

Claudio Pires

Claudio Pires is the co-founder of Visualmodo, a renowned company in web development and design. With over 15 years of experience, Claudio has honed his skills in content creation, web development support, and senior web designer. A trilingual expert fluent in English, Portuguese, and Spanish, he brings a global perspective to his work. Beyond his professional endeavors, Claudio is an active YouTuber, sharing his insights and expertise with a broader audience. Based in Brazil, Claudio continues to push the boundaries of web design and digital content, making him a pivotal figure in the industry.