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The Ultimate Guide To Prevent Burnout

Health & Wellness
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min read
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Mar 22, 2022
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Written By:
Patricia Opsima

Has burnout been a problem for you, and you'd like to learn how to avoid it in the future while still managing to stay efficient in your 20s?

Burnout is defined as a state of mental, emotional, and physical weariness that happens due to prolonged periods of stress. It is easy to become burned out when you feel overloaded and depleted, making it challenging to operate well in your daily responsibilities.

Burnout can manifest itself in a variety of ways, including but not limited to:

  • Being suffocated, lethargic, or hopeless
  • Shutting out those you care about
  • Recurrent sense of exhaustion and weariness
  • Changes in eating patterns or mood

Burnouts can cause mental exhaustion to anyone who has large workloads, which can take a toll on your physical and mental health. According to Christine Maslach, a professor of psychology at the University of California, Berkeley, burnout is an occupational phenomenon wherein it is a normal stress response to a stressful situation.

According to Maslach, burnout is a three-prolonged experience which are:

  • Chronic Exhaustion involves dissatisfaction with one's job and cynicism.
  • A strong dislike of what you're doing, the individuals you're doing it with, and everything else related to it.
  • Third, a feeling of personal and professional inefficiency.

According to the World Health Organization (WHO), depression and anxiety damage the global economy by $1 trillion a year in lost productivity. The emotional toll of the coronavirus pandemic will almost certainly increase that cost by orders of magnitude in the coming years if the pandemic doesn't come to a complete halt. An emotional burnout can take a toll on your health, as well as your performance and productivity. A person's ability to perform is impaired by burnout, which results in diminished work performance, decreased dedication to the company, a disturbance to the workforce, and, eventually, a decrease in sales.

Another factor adding to job burnout is the assumption that you are constantly accessible and capable of taking on additional job responsibilities because you are working from home. Some people are feeling overworked as a result of the increased workload and absence of relaxation. Providing people with flexible work schedules, open communication avenues, and honest dialogues about regulating workloads when working from home are ways businesses may help their workforce avoid burnout.

Here are some ways you can try to avoid the feeling of being burned out:

Get Your Day Off To A Good Start

It is possible that you will be astonished by how much you are influenced by workplace tension when you experience a tough morning. Starting your day with preparation, appropriate nourishment, and a happy mindset, you may find that the stress of your job is less difficult to bear in the long run.

When you wake up in the morning, do some exercise or some meditation to kick off your day. If you have kids, it can be stressful to get them up and going. Starting your day right and making sure that your kids are prepared to go to school will have a great impact on your work flow of the day. However, if you start it by waking up stressed, screaming at your kids to get ready, and panicking about your kids’ lunch it will most likely affect your work day and can dampen your mood.

What you can do is have a schedule wherein you allot a time for you even for just about 10-minutes of your day to meditate and write your affirmations for the day. This will guide you throughout the day and can keep you motivated. Make sure that you can keep your kids in line and ready before they go to school.


Self-care is not something to be guilty of; instead, we do it to be fully engaged in our jobs and with others we care about. When we are psychologically and physically weary, we do not perform at our highest levels. It is critical to recharge and refocus if we want to perform at our highest level in whatever we are trying to accomplish.

By prioritizing appropriate sleeping patterns, diet, fitness, social connection, and activities that foster serenity and well-being, such as meditating and spending time outdoors, you may refill your physiological and psychological vitality while also increasing your ability to concentrate. If you're having difficulty fitting such things into your already-crammed schedule, allow yourself a week to reflect on your total well-being.

Regular exercise, such as walking, yoga, or kickboxing, are all wonderful ways to take our minds off of work by releasing endorphins, which have been shown to lower stress levels in people. Implementing meditation or contemplation exercises for three to five minutes throughout the day is another way to minimize the clutter in our minds and help us focus on the present now.

Making time for ourselves is entirely up to us - no one can establish your limitations or convince you that you are important enough to be at the top of your list of priorities. Self-care is something we do so that we may be fully engaged for whoever it is that we are caring for. If we lose ourselves, we will be of no use to anyone – whether it is to our patients or clients, our employees, our parents, our children, etc. But if we lose ourselves, we will be of no service to anyone. Self-care is our responsibility, and we are deserving of it!

Time Management

When it comes to workaholics, there can be an unhealthy obsession with accomplishing tasks before deadlines. Elon Musk has popularized this thing called time blocking. Time blocking is a time management strategy in which you set aside a defined amount of time for a given task. For example, instead of checking your phone constantly when you receive an email or a social media alert, you might do so at predetermined times each day. How you want to block out your day is really up to you.

Pay serious attention to whatever you have to do daily. Even though everything appears to be necessary, the reality is that you are devoting a significant amount of time and energy to the wrong areas. Because of this, you end up concentrating on things that are laborious or unimportant.

When you have the most motivation, you should devote the majority of your time to your most critical or demanding responsibilities. During periods of low energy, take a break or devote your focus to less important tasks. The strategy of doing your most essential tasks is more efficient when you are not struggling against yourself and when you are at your best. Have you ever tried to work while you're completely exhausted? It takes more time, and you make more mistakes as a result.

This is why time management is so important because when you are bombarded with a lot of tasks, you can delegate a time for each task rather than overlapping them.

Workplace Stressors Should Be Greatly Reduced

Resetting expectations with colleagues, clients, and even relatives about what and how much you're ready to take on, as well as establishing rules and boundaries for collaborating alongside, is essential to achieving success. It is possible that you will face criticism. However, those who are skeptical must understand that you are implementing these adjustments in order to increase your long-term efficiency while also safeguarding your wellbeing.

A stressful work environment can lead to health problems such as migraines, stomach problems, sleep disruptions, irritability, and difficulty in focusing, among other things. Interpersonal tension has a negative impact on both your physical and emotional well-being. Working in a stressful environment with coworkers can be challenging. It is best to avoid conflict as much as possible while at your job.

Learn How To Control Stress

Stress is inevitable.

Write down your thoughts and feelings in a journal for a week or two to figure out which events cause you the most distress and how you react to them. You can develop a healthy response to control your stress. Make healthy choices when you notice your stress levels rising rather than resorting to junk food or alcohol as a stress-relieving strategy. Make time for your interests and preferred pastimes as well.

Rise above your stress, and think about it as another obstacle that you can push through during the day.

It is possible to improve your ability to manage stress by acknowledging assistance from dependable friends and family members. Stress management services may also be made accessible to you by your employer through an employee assistance program, which may include information online, available therapy, and recommendations to psychiatrists, if necessary. As long as you are feeling stressed about your job, you should consult with a psychologist who can assist you in better coping with stress and changing destructive habits. There’s nothing to be ashamed of for seeking help. It can make you have a better perspective and a good mindset.

To understand more about how you can avoid occupational burnout listen to the following podcasts from experts and CEO Naby Mariyam and how she dealt with Occupational Burnout.

Patricia Opsima

SEO Specialist
Health & Wellness

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