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16 practical solutions to prevent burnout

Study guide

Have you ever felt so tired on a work day that you no longer want to continue working? Ever had to wake up one morning to go to work? If your answer is yes and you experience these situations a lot, then maybe you should be worried about burnout. In this article, we talk about preventing burnout. We will also review the symptoms, factors and how they occur.

What is burnout?

The famous American psychologist Herbert Freudenberger first used the term in the 1970s. In his view, burnout is a type of severe stress that leads to physical, mental and emotional fatigue in employees. The severity of fatigue caused by this complication is much more severe than the general perception of fatigue; In such a way that the person refrains from doing daily life and work.

People who suffer from this condition often feel that they no longer have the strength to continue and develop a negative attitude towards life mixed with despair. Importantly, burnout does not go away on its own and, if left untreated, can lead to depression, cardiovascular disease and diabetes.

Previously, this complication was thought to be limited to some high-profile professions and occupations, such as medicine and nursing; But further studies have shown that no one, in any job, is safe from the possibility of burnout. Age and gender also have no effect on the incidence. Even parents who quarrel with their children may show signs of this complication.

What are the symptoms of burnout?

Scientists have found the following signs and symptoms for this complication:

  • Isolation;
  • Temper tantrums;
  • Physical and mental fatigue;
  • Daydreaming about running away from work and heavy responsibilities;
  • Recurrent physical illnesses (such as colds) and mental illnesses (such as depression and anxiety).
A complete list of symptoms of burnout in the article «16 signs of burnout” read.

What causes burnout?

There are two categories of factors that increase the risk of developing this complication:

  1. Environmental factors;
  2. Individual factors.

1. Environmental factors

These types of factors are related to the work environment and people’s lives. Factors such as workload, neglect in work decisions, mismatch between workload and workload with salaries and benefits received, lack of transparency in job descriptions and ambiguity in responsibilities are among them.

۲. Individual factors

The effect of recognizing personality types in the incidence and prevention of burnout

In addition to environmental conditions, personality traits and personality types sometimes increase the likelihood of burnout; For example, perfectionists or those who Type A personality type They are more at risk. Also, those who live alone or, in addition to job responsibilities, face stressful challenges in their personal lives are more likely to develop this complication.

How to prevent burnout?

Various strategies have been proposed to deal with and prevent burnout. In the following, we will name and describe them:

1. Go on a trip and stay away from work completely

Traveling is one of the ways to prevent burnout

Traveling is always a good way to regain energy and reduce stress. It is better to travel with your loved ones and not reply to work messages for at least a few days. In fact, divert your thinking to good things in life.

۲. Change your job attitude

Our job forms part of our personality and plays an important role in determining the quality of our mood. If our attitude towards work is just a place to make money to meet basic needs, we may sooner or later feel frustrated and disrespectful of our job. Let’s look at jobs with this perspective: Your job is where you can help others. You create value for yourself and others by working. A sense of social worth, much of which comes from your job, plays an important role in preventing your emotional fatigue and helplessness.

How long can we work for the benefit of reason?
Work a little for the sake of love
Saeb Tabrizi

3. Know your tolerance

Sometimes it is impossible to quit. In such a situation, it is important to be aware of your own situation. Identify your tolerance and know when you are on the verge of burnout. When you reach the edge of the precipice, take a short break from work. Take a day off or spend a night with friends.

4. Spend your day doing what you love

We all love parts of our job more than anything else. By putting each person in the right place, burnout can be prevented. When we love what we do, we no longer get burnout. Business executives can delegate the tasks they like best to each individual, taking into account their preferences and interests.

5. In the calendar, consider free time for yourself

Take a day off from work to prevent burnout

Be sure to include time to rest in your work schedule; Even if the break is half an hour. It is important to stick to your schedule and not waste your free time on other things. On the plus side, it eliminates unhealthy sugary foods from one’s diet and, most likely, improves your job performance.

6. If possible, change your work environment

Changing the work environment is one of the best ways to prevent burnout. If possible, change your work environment; For example, go to another section or do telecommuting. Changing your work environment, in addition to changing your mood, also increases your creativity.

7. Look for your favorite job

One of the main factors influencing burnout is choosing a business that is not in line with people’s mood and personality. Try to find a job that suits your mood. Do not assume that if you do something for yourself, things will go according to plan. Conversely, the more your business grows, the busier you become. So pursuing what you truly love is important in preventing burnout.

8. Take a short nap

Instead of an extra cup of coffee, take a 20-minute nap. This small task is very useful in rebuilding your energy.

9. exercise

You may think that exercising makes you more tired; But light exercise is good for both the health of your body and the health of your soul, and it refreshes your spirit. If you include daily or weekly exercise in your routine, you will take an important step in preventing burnout.

10. Live with a conscious mind

Mindfulness is a way to prevent burnout

Mindfulness means being aware of one’s moods and moods at different times. To prevent burnout, be aware of your physical and mental condition and find things to do to reduce your daily stress. Some relieve stress with yoga and some with exercise. You also need to find small things that reduce your stress and do them during your short breaks.

۱۱. Find a hobby

One of the best ways to prevent burnout is to entertain yourself with an activity that will immerse you deeply for hours. These hobbies can be anything; Just have fun.

۱۲. Gather a great team around you

If you are a business owner or company manager, you feel more responsible. Your workload is heavier and you are more likely to have this complication. Having a good and strong team will help you a lot to cope with the pressure of your work. The better your teammates are, the more confident you feel and the less stress you have; So be careful in choosing your employees and team.

13. Use meditation techniques

Some meditation techniques are very simple but effective; For example, 10 minutes of deep breathing calms your mind and relaxes your body.

۱۴. Get a proper diet

Getting a healthy and balanced diet is not only essential for your overall health, it is also effective in preventing burnout. Eating foods rich in omega-3s, as an antidepressant, plays an important role in maintaining your mood.

۱۵. sleep well

Adequate sleep is the solution to prevent burnout

Our body needs 7 hours of sleep a night to be able to function normally during the day. Avoiding cell phones in the late hours of the night, not drinking tea and coffee before bed and sleeping regularly and on a regular basis will increase the quality of our night’s sleep.

۱۶. Ask others for help

Sometimes you need help from other colleagues or friends. If you find it difficult to do something, do not be ashamed to seek help from others.

12 stages of burnout

This complication does not happen overnight. It’s not like you wake up in the morning and feel like you have this condition. Freudenberger and his colleague Gill North have listed 12 steps to get it:

  1. Excessive ambitionWhen a person starts a new business, he may have a lot of ambition.
  2. Push yourself to work harder: This ambition makes a person put more pressure on himself and work harder.
  3. Ignoring your needsAs workload increases, a person gradually stops caring for their biological needs such as sleep and food.
  4. ProjectionInstead of admitting that he is hurting himself, he puts the blame on the boss or working conditions and co-workers and other problems.
  5. Withdrawal from non-work-related activitiesGradually, as one becomes immersed in work, one distances oneself from social activities such as being with family and friends and other activities that are not related to one’s work.
  6. DenialInstead of paying attention to the protests of others, one blames others and finds others lazy, irresponsible and intolerant.
  7. Isolation: The person gradually withdraws from all social activities and becomes a kind of physical isolation. He does not go to parties, and even if he participates in expensive programs, instead of enjoying it, it becomes unbearable for him.
  8. Behavior change: Those who are on the verge of burnout experience changes such as times, bitterness and aggression with others for no particular reason.
  9. Decline in personality: At this stage, the person feels left out of life and has no control over it.
  10. Feelings of emptiness and anxiety: The person feels empty from the inside and may resort to drugs or overeating to relieve his anxiety.
  11. Depression: Life becomes meaningless and aimless for a person.
  12. Physical or mental breakdown: At this stage, the person is completely immersed in the whirlpool of burnout and needs medical intervention.

Knowing these steps will help you recognize burnout, even in the early stages, and prevent further progression and injury.

You say

Have you ever experienced burnout? What did you feel at that time? What methods do you use in your work to deal with this complication? Share your experiences with us in the comments section.






16 practical solutions to prevent burnout


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