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What do you do if burnout is taking a toll on your career?

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Burnout is a state of physical, mental and emotional exhaustion caused by chronic stress at work. It can affect your productivity, performance, motivation, health and happiness. If you feel burned out, you may experience symptoms such as fatigue, irritability, cynicism, detachment, low self-esteem, anxiety, depression, insomnia, headaches, or even burnout syndrome. Burnout can take a toll on your career and your personal life, so it's important to recognize it and take action to prevent it from worsening or becoming chronic. Here are some steps you can take to cope with burnout and regain your balance.

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1 Identify the sources of stress

The first step to deal with burnout is to identify what is causing you stress at work. Is it the workload, the deadlines, the expectations, the communication, the relationships, the environment, the values, the rewards, or something else? Try to be specific and honest about what triggers your stress and how it affects you. You can use a journal, a tracker, or a simple list to record your stressors and your reactions. This will help you gain more clarity and awareness about your situation and your needs.

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Ziya Altug

PT, DPT, MS, DipACLM, OCS, CSCS | Certified Health and Well-being Coach | Physical Therapist specializing in lifestyle medicine | ACLM Certified Lifestyle Medicine Professional | Author of The Lifestyle Medicine Toolbox
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Burnout Prevention and Reversal Consider the following to help with burnout prevention and reversal (Smith and Rayburn, 2021): ? Identify stressors ? Eat a healthy diet ? Engage in physical exercise ? Get restful sleep every night ? Engage in fun hobbies ? Take regular vacations ? Seek skilled counseling Source: Smith RP, Rayburn WF. Burnout in Obstetricians-Gynecologists: Its prevalence, identification, prevention, and reversal. Obstet Gynecol Clin North Am. 2021;48(1):231-245.

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Aria Johnson

?? Speaker: Peak Performance, minus the burnout ??? Podcast Host: Behind The Glitz ?? Best Selling Author ?? TV Personality: Beverly Hills Pawn (62 episodes)
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If burnout is impacting your career, the first step is to identify the sources of stress. Understand the specific aspects of your job or personal life contributing to your feelings of burnout. Once these factors are identified, you can begin to address them. Consider speaking with a supervisor about altering your workload or responsibilities if they are factors. It's also crucial to establish boundaries between work and personal time to ensure you can recharge. Invest in self-care practices that promote well-being, such as exercise, hobbies, or relaxation techniques. If necessary, seek support from a mental health professional to develop coping strategies.

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2 Set boundaries and prioritize

The second step to deal with burnout is to set boundaries and prioritize your tasks. You can't do everything at once, and you can't please everyone all the time. You need to learn to say no to unreasonable demands, delegate or outsource tasks that are not essential or aligned with your goals, and ask for help or support when you need it. You also need to prioritize your tasks based on their urgency and importance, and focus on the ones that are most meaningful and rewarding for you. You can use tools like the Eisenhower matrix, the Pareto principle, or the SMART criteria to help you prioritize effectively.

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3 Take care of yourself

The third step to deal with burnout is to take care of yourself physically, mentally and emotionally. You need to replenish your energy and resilience by getting enough sleep, eating well, exercising regularly, and avoiding substances that can worsen your stress, such as alcohol, caffeine, or nicotine. You also need to nurture your mental and emotional well-being by practicing relaxation techniques, such as meditation, breathing exercises, yoga, or mindfulness, engaging in hobbies or activities that bring you joy and fulfillment, such as reading, writing, gardening, or playing music, and expressing your feelings and thoughts to someone you trust, such as a friend, a family member, a therapist, or a coach.

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Dr Noopur Surti

Asst. Prof. at Narayana Business School
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A good way of doing this is to know your own limits. Be aware of your energy levels and do not feel guilty about taking breaks to recharge yourself. We often wait to take a break till our energy levels are down to zero and that is when we become more prone to burnout.

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Joseph O.

I help brands create more value for their Customers | Business Development | Public Speaking Coach | Data Analysis
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you have to fill your cup before filling people's cups, having a health practice of self care is important to get you to be your best self, having an accountability system or partner to help you prioritize this in a balanced way can be helpful

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4 Seek meaning and purpose

The fourth step to deal with burnout is to seek meaning and purpose in your work and your life. You need to reconnect with your values, passions, strengths, and goals, and align them with your work and your actions. You need to find ways to make a positive impact, contribute to a greater cause, or create something valuable or useful for yourself or others. You need to celebrate your achievements, appreciate your progress, and reward yourself for your efforts. You also need to cultivate a growth mindset, a sense of curiosity, and a willingness to learn and improve.

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Joseph O.

I help brands create more value for their Customers | Business Development | Public Speaking Coach | Data Analysis
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How I practice this Evening Reflection Questions: Having Time to reflect daily at the end of the day, what was focus for me, how did I show up? what am I most grateful for and why? Morning Reflection question: What personal values do I want to embody that will influence how I show up today?

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5 Build positive relationships

The fifth step to deal with burnout is to build positive relationships with your colleagues, your managers, your clients, and your network. You need to communicate effectively, respectfully, and assertively, and avoid conflicts, misunderstandings, or gossip. You need to seek feedback, guidance, and recognition, and offer the same to others. You need to collaborate, cooperate, and support each other, and create a culture of trust, respect, and appreciation. You also need to socialize, network, and connect with people who share your interests, values, and goals, and who can inspire, motivate, and challenge you.

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6 Seek professional help

The sixth step to deal with burnout is to seek professional help if you feel overwhelmed, hopeless, or suicidal. Burnout can be a serious condition that can affect your mental and physical health, and sometimes you may need more than self-care or coping strategies to overcome it. You may need to consult a doctor, a psychologist, a counselor, or a coach who can help you diagnose your condition, treat your symptoms, and guide you through your recovery. You may also need to consider changing your job, your career, or your lifestyle if they are the main sources of your stress and dissatisfaction.

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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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Erena DiGonis, LCSW-R, CHC, SIFI

?? Continuing Education | Psychotherapist | Anxiety & Complex Trauma Specialist | NBCC, ASWB ACE and NYS Social Work, LMHC, LMFT CE Provider | Certified Brainspotting and EMDR Therapist | Licensed in NY and FL ??
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It's important to remember that you have choices. Your well-being matters, and it's essential to ensure that your work environment aligns with your personal values. Take a step back, assess what's important to you, and don't hesitate to make changes that prioritize your happiness and fulfillment. Your mental health is non-negotiable. Remember, it's okay to prioritize yourself.

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What do you do if burnout is taking a toll on your career?

1

2

3

4

5

6

7

1 Identify the sources of stress

2 Set boundaries and prioritize

3 Take care of yourself

4 Seek meaning and purpose

5 Build positive relationships

6 Seek professional help

7 Here’s what else to consider

Stress Management

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What do you do if burnout is taking a toll on your career?

1

2

3

4

5

6

7

1 Identify the sources of stress

2 Set boundaries and prioritize

3 Take care of yourself

4 Seek meaning and purpose

5 Build positive relationships

6 Seek professional help

7 Here’s what else to consider

Stress Management

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