How to avoid burnout fast – 7 Effective ways

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How to avoid burnout

In a market that values ​​high performance, it is common to find professionals making more and more commitments. When this habit extends over long periods, it can lead to a condition known as Burnout at work. How to avoid burnout? -might be your main question here…

Burn out is a syndrome that generates symptoms of physical and emotional exhaustion, compromising both the health of the individual and his performance in the exercise of different activities. That is why the fight against the problem must be constantly discussed, even in a pandemic scenario .

People need to learn to identify symptoms in order to reverse the condition and reduce possible damage. In fact, an interesting date to stimulate this type of reflection is World Labor Day, celebrated annually on May 1st.

How about taking the chance to do your part now? Read on and see 7 important actions to reduce burnout cases and maintain quality of life at work.

How to avoid burnout

How to avoid burnout

1. Pay attention to warning signs

Our bodies always finds a way to report that something is not right. This message can be discreet, so it is crucial to pay attention to any changes. In the case of Burnout syndrome , the most common symptoms involve:

  • insomnia– even feeling extreme tiredness, the individual cannot relax and have a good night’s sleep;
  • bad memory– forgetfulness becomes common in the routine and results from mental exhaustion;
  • low immunity– the weakened body has its defenses reduced and is more vulnerable to various types of diseases;
  • persistent fatigue– the feeling of discouragement and physical tiredness last for several days, weeks or even months;
  • irritability– anger or lack of patience to perform tasks becomes constant and causes discussions / disagreements;
  • anxiety– worry, nervousness and procrastination;
  • depression– sadness, apathy and hopelessness.

2. Understand that communication is essential

Those who face Burnout at work start to deal with chronic stress. Because of the symptoms, the person is no longer able to perform their tasks normally and may even feel that their effort will never be enough. Productivity falls and results are below expectations.

Often, the problem arises because the professional accumulates tasks and does not ask for help when he encounters difficulties. In an attempt to prove that he can handle it, he ends up keeping his anxieties to himself. In such moments, it is always best to expose the situation and ask for help from a colleague. With good communication, the quality of life at work increases for everyone.

3. Establish and organize your priorities

Planning is essential for anyone who wants to stay worry-free. And if overcommitment is one of the major causes of Burnout at work, it is worthwhile to set limits in relation to the number of daily tasks. A common problem during the pandemic has been the accumulation of functions, for example. Even more so when caring for the home and children enter this relationship.

Don’t make commitments without evaluating your schedule and availability. If there are several activities to do, categorize them according to urgency and level of importance. Solve priority jobs and gradually embrace the next tasks. This will avoid the accumulation of responsibilities and the unwanted effects of exhausting journeys, such as the anxiety crisis .

4. Understand the stress triggers

Some situations contribute to the worsening of the syndrome and should be avoided as much as possible. As stress plays a fundamental role in the situation, it is important to recognize the scenarios or actions that cause negative feelings.

Excessive charges, intense competition and lack of breaks are examples of conditions that generate stress in the work environment. It is important to think of ways to improve relationships in companies and other spaces dedicated to professional practice.

Whenever possible, take breaks between activities, take a deep breath and regain focus. Also avoid getting into frivolous discussions and act with sincerity when you realize that something is impairing your well-being.

5. Have a support network

It is much easier to take care of physical and mental health when we are surrounded by loved ones. It can be a family member, a friend or even a co-worker. The important thing is that you think of groups that you can count on during difficult times.

If the quality of life at work is no longer as good, report the situation to someone you trust. That person will listen and, based on the information presented, propose solutions that you might never have considered. Depending on the case, the simple reception of a third party will be sufficient to avoid discouragement and withdrawal.

6. Limit your working time

Low performance compromises productivity in any type of business. This means that the Burnout syndrome at work is harmful to both professionals and the companies where they perform their activities.

When the problem hits entire teams, few resources are able to reverse the damage. Even the use of smart drugs or the replacement of employees does not solve it. In this sense, it is crucial that organizations and their employees understand the importance of limiting the hours dedicated to work.

Only then will each party be able to play its role effectively and consistently. Setting adequate time for different needs also increases job satisfaction and avoids absenteeism.

7. Learn to say no -how to avoid burnout 

This practice should be exercised daily, regardless of the position you occupy. Many times, we feel that we must solve all the activities that arrive without giving an opinion. In this way, we accumulate tasks that, at the front, can demand much more time and effort than we imagined.

A good way to prevent anxiety or stress is to say no. It goes from denying a complex commitment to requesting changes to the delivery time of a service, for example. Understand that by acting in this way, you will not be evading your obligations, but avoiding delays and other problems resulting from excess.

Realize that Burnout at work has a great relationship with the increase in the workday, therefore, it demands changes in the way we perform different functions. I hope you’ve learnt a lot in my article on how to avoid burnout.

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2 thoughts on “How to avoid burnout fast – 7 Effective ways”

  1. This is a helpful post. Burnout is something that I have really struggled with because I really want to do my best but don’t know how to prioritize or say no. I never feel like I have done enough. I’ll definitely refer back to this post from time to time. Thanks.

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