How to prevent burnout at work

How to prevent yourself from burnout syndrome at the workplace

Stay positive and don’t put too much weight on your shoulders

In a public statement, the World Health Organization makes it clear that burnout is not a medical condition in and of itself—but rather an “occupational phenomenon” affecting health. The symptoms of burnout result “from chronic workplace stress that has not been successfully managed” as stated in Forbes

If not managed and prevented, this syndrome can jeopardize your career and leave scars on your mental health and wellbeing. But what are the main pointers that you should never underestimate? ‘Physical and emotional fatigue, detachment, insomnia, lack of focus, and negative feelings like anger or cynicism’ are some of the most obvious ones. And according to the WHO, there are three alarming elements: exhaustion, engagement, and efficacy. Asking for support when you feel you are about to have burnout can help you avoid it and better understand the causes of your emotional distress. Here are some simple ways of how you can prevent yourself from it:

  • Start saying ‘No’ and lighten the workload

If you want to avoid burnout, the first rule is to say “no” to the excessive workload that can literally drain you. If you notice that your hours in the office get longer and longer and you start feeling depressed and lonely, slow down the pace. Everyone has difficult moments at work, and long working hours are not a surprise, but don’t create a vicious pattern. Start an open conversation with your boss and share with him or her your concerns, trying to find a good balance of your daily activities.        

  • Don’t isolate yourself and socialize with your peers

Avoid shutting down when you are going through a burnout moment. Keep yourself dynamic and open to a healthy dialogue at the workplace. There is almost a natural tendency of isolation, due to the exhaustion and lack of energy. Organize a regular coffee break where you can chat and relax a little bit.

  • Practice the sport you like and keep yourself fit

Keep doing the things you love and do not lose interest in your hobbies or passions. Start practicing a new sport that you’ve always wanted to try. Doing new things and trying different experiences can give you the right motivation and boost your creativity, helping you to overcome such a confusing moment

  • Be positive and always keep a smile on your face

The best thing to do during a burnout moment is to keep a positive approach and smile. Focus on little things that can help you go through the day. Don’t take on too difficult tasks or projects that you know you cannot deliver.