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Here's how you can manage burnout in your career.

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Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place. Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. The negative effects of burnout spill over into every area of life—including your home, work, and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, it's important to deal with burnout right away.

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Amanda Swarca

Gerente de Processos, Qualidade e Treinamento

1 Set Boundaries

In managing burnout, setting clear boundaries between work and personal life is crucial. You must delineate a time to stop work each day, ensuring that your career doesn't infringe on your personal time. This can mean turning off work notifications after hours or having a dedicated workspace that you leave at the end of the workday. By compartmentalizing your life, you safeguard your mental health and prevent work stress from permeating every aspect of your existence. Remember, it's not just about working hard but also about working smart, which includes giving yourself the time to recharge.

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Amanda Swarca

Gerente de Processos, Qualidade e Treinamento
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Fa?a a análise do seu estilo de gerenciamento do tempo. Aqui no Linkedin Learning tem um treinamento fantástico do @Dave Crenshaw sobre Estilos de Gerenciamento do Tempo, que eu super recomendo. Ajustar seu ritmo ao seu estilo de percep??o do tempo, sua percep??o de jornada e de sucesso, certamente v?o desenvolver sua carreira.

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2 Prioritize Tasks

Effective prioritization is essential for preventing burnout. Start by identifying the most critical tasks that need your immediate attention and focus on completing them first. This approach helps reduce the feeling of being overwhelmed by a never-ending to-do list. Learn to say no to tasks that are not essential or do not align with your primary objectives. By concentrating on what truly matters, you can maintain a clearer focus and a sense of accomplishment, which are key to staying motivated and avoiding burnout.

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3 Seek Support

It's important to have a support system when you're feeling burnt out. Whether it's colleagues who can help share the load or friends and family who offer emotional support, don't be afraid to reach out. A problem shared is a problem halved, and sometimes just talking about your stresses can lighten the load. Professional support from a career coach or a counselor can also provide strategies to manage your workload and cope with burnout. Remember, seeking help is a sign of strength, not weakness.

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Neusa Coelho

Mentora de Engenheiras | Diagnóstico, Planejamento e Transi??o de Carreira na Engenharia | Linkedin e Currículo | Entrevistas | Palestrante e Treinadora de Soft Skills | Nexialista e Futurista
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Falo com propriedade por que tive burnout. Ele n?o deve ser gerenciado, deve ser evitado. Considere aprimorar suas habilidades de comunica??o, aprendendo a estabelecer limites saudáveis e a dizer n?o quando necessário. Além disso, pratique técnicas de autogest?o do estresse, como mindfulness e medita??o, para ajudar a manter o equilíbrio emocional e mental. Explorar atividades que tragam prazer e relaxamento também pode ser benéfico, ajudando a revitalizar sua energia e reduzir os efeitos do burnout já nos primeiros sintomas.

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4 Self-Care Rituals

Integrating self-care into your daily routine can significantly combat burnout. This might include activities like exercise, meditation, or pursuing a hobby. Such rituals can act as a counterbalance to work-related stress and provide a sense of peace and personal accomplishment. Self-care is not selfish; it's an essential part of maintaining your well-being and ensuring that you have the energy and health to perform in your career.

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Amanda Swarca

Gerente de Processos, Qualidade e Treinamento
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Esta foi uma medida que me ajudou muito na 2a ocorrência de burnout. Já conseguindo perceber a exaust?o mental, fui incorporando novos hábitos e reduzindo o ritmo de trabalho, com encerramento de projetos que estavam se estendendo além da conta. A medita??o foi aumentando de frequência e tempo, a caminhada ao ar-livre também tornou-se mais prazerosa e pausas no meio do dia com maior qualidade e dura??o. Sono de qualidade, com certeza, até uso de óleos essenciais para trabalhar outros sentidos como tato e olfato me fizeram ajustar o sistema, Retornar a leitura matinal ou noturna e afastar-me dos eletr?nicos ajudaram muito na retomada do controle da performance e da carreira empreendedora.

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5 Reflect and Reassess

Take time regularly to reflect on your career path and reassess your goals. Burnout can often be a sign that you're not finding your work meaningful or fulfilling anymore. Perhaps it's time to consider a change in direction or to set new challenges that reignite your passion. Reflection allows you to make conscious decisions about your career trajectory, rather than simply going through the motions and risking further burnout.

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Amanda Swarca

Gerente de Processos, Qualidade e Treinamento
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Foi preciso reduzir o ritmo de trabalho para garantir a minha produtividade, com isso uma boa análise e algumas mentorias me ajudaram em pontos que eu insistia em negligenciar na 2o ocorrência. No intervalo de 4 anos entre um episódio e outro, eu consegui ampliar a percep??o sobre as minhas próprias necessidades, e ajustar meu relógio com meus clientes.

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6 Embrace Flexibility

In today's fast-paced work environment, flexibility can be a powerful tool in managing burnout. If possible, negotiate with your employer for flexible working hours or the option to work from home on certain days. Flexibility in how, when, and where you work can reduce stress and improve work-life balance, which is critical for long-term career sustainability and personal happiness.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Here's how you can manage burnout in your career.

1

2

3

4

5

6

7

1 Set Boundaries

2 Prioritize Tasks

3 Seek Support

4 Self-Care Rituals

5 Reflect and Reassess

6 Embrace Flexibility

7 Here’s what else to consider

Career Management

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Here's how you can manage burnout in your career.

1

2

3

4

5

6

7

1 Set Boundaries

2 Prioritize Tasks

3 Seek Support

4 Self-Care Rituals

5 Reflect and Reassess

6 Embrace Flexibility

7 Here’s what else to consider

Career Management

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