What Leads to Burnout? How to Recover from Burnout

7 Ways To Overcoming Burnout at Work

Frustration. Exhaustion. Lack of motivation. If these sentiments resonate with you, you might be experiencing burnout at work. A phenomenon not uncommon in today's fast-paced work environments, burnout has been further exacerbated by the challenges presented by the global pandemic. As noted by the World Health Organization (WHO), many workers continue to feel an overwhelming sense of strain and disengagement.

Workplace burnout is often the cumulative effect of prolonged stress or frustration resulting from an array of factors. These can include feeling unappreciated, shouldering a workload beyond your capacity, enduring extended working hours, or feeling a lack of control over your schedule. These factors can, over time, lead to a state of emotional, physical, and mental exhaustion, characterized by a decrease in performance and a loss of motivation.

Understanding and acknowledging this state is the first critical step toward recovery. In the face of burnout, it's essential to introduce self-care strategies into your routine. This may involve setting boundaries, prioritizing rest, seeking support, and taking time to engage in activities that you enjoy and that replenish your energy. Remember, it's not just about surviving in this constant state of high demand but about thriving despite it.

What Causes Burnout?

As discussed, burnout can stem from a variety of factors. However, it's worth noting that the nature of work itself can be a primary driver. A study conducted by Gallup found that employees who work more than 50 hours per week are significantly more likely to experience burnout due to job demands and pressure. Additionally, many workers feel unsupported or unappreciated by their employers, leading to a sense of disillusionment and disengagement. A lack of control over one's schedule can also contribute to feelings of burnout, as the constant juggling of work and personal responsibilities can become overwhelming.

How to Recover From Burnout

Fortunately, the effects of burnout can be reversed with proper self-care and support.

1. Think Before You Act

Before taking on a new task, pause and consider its necessity and value. This means evaluating the task's urgency, its relevance to your overall goals, and the potential consequences of not completing it. Reflecting on these factors can aid in prioritizing tasks effectively, reduce the risk of overcommitment, and help to prevent feelings of being overwhelmed, which are common precursors to burnout.

2. Take a Break Every 2 Hours

Regular breaks are crucial in maintaining productivity and preventing burnout. Try implementing a routine where you take a short break every two hours. This could be as simple as standing up and stretching, taking a short walk, or engaging in a brief mindfulness exercise. Regular breaks can serve to replenish mental resources, foster creativity, and enhance focus, thereby reducing the likelihood of feeling overwhelmed or burned out.

3. Focus on One Task

Multitasking can often lead to feelings of stress and inefficiency, which can contribute to burnout. Instead, try focusing on one task at a time. This will allow you to give the task your full attention, leading to higher-quality work and a greater sense of accomplishment upon completion. Not only does this strategy improve productivity, but it also helps cultivate a more balanced and sustainable approach to work, helping to ward off feelings of burnout.

4. Meet With Co-Workers In Real Life (IRL)

One of the most effective strategies to combat burnout is to foster social connections by meeting with co-workers in real life. During these interactions, you can communicate openly about your experiences and feelings, offering each other mutual support and understanding. This not only helps to alleviate feelings of isolation that often accompany burnout but also encourages the creation of a supportive work environment.

5. Lofi Music in the Background

Fighting burnout isn't just about what you do, but also the environment you create for yourself. Playing Lofi music in the background while working can have a soothing influence, reducing stress levels and contributing to a calm and focused mindset. Characterized by its relaxed beats and instrumental nature, Lofi music can serve as a perfect backdrop for concentration and productivity. Unlike songs with catchy lyrics or intricate melodies that might distract you, the repetitive and simplistic nature of Lofi music helps to create a rhythm that may enhance your workflow and minimize feelings of burnout at work.

6. Phone a Friend or Colleague

Reaching out to a friend or a colleague is another effective strategy to combat burnout. Often, burnout is accompanied by feelings of isolation or being misunderstood. Having a conversation with a trusted friend or colleague can provide a sense of relief and understanding. Sharing your thoughts, concerns, and experiences can help to reduce feelings of being overwhelmed. Moreover, they may offer fresh perspectives or coping strategies that you hadn't considered. Remember, it's okay to seek help and lean on your support system when you're feeling the effects of burnout.

7. Remember Your Achievements

Burnout can often cause one to question their skills and value, leading to a decrease in self-esteem and motivation. To counter this, make a habit of recalling and acknowledging your achievements. Revisit past projects you're proud of, praise you've received, or challenges you've successfully overcome. This conscious reminder of your skills and capabilities can help boost your confidence, reaffirm your worth, and reignite your motivation to push through tough times. Remember, everyone experiences periods of struggle, and it's your resilience and tenacity that defines you, not your moments of burnout.

Final Thoughts

Burnout at work is a serious issue that can impact not only your professional life but also your personal well-being. It's important to remember that you're not alone in this struggle and that it's perfectly okay to ask for help. Implementing these strategies can help you regain your balance, enthusiasm, and productivity.

Remember to prioritize self-care, maintain social connections, take regular breaks, focus on one task at a time, and create a calming work environment. Also, don't forget to recognize your achievements and continually remind yourself of your value and capability.

Burnout might be a part of your journey, but it doesn't define your worth or the ultimate trajectory of your career. With the right strategies in place and a supportive network around you, you can successfully navigate through burnout and emerge even stronger on the other side.