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What do you do if you're experiencing burnout or work-related stress?

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Burnout and work-related stress are common challenges for many professionals, especially in the field of training and development. If you feel overwhelmed, exhausted, or frustrated by your work, you may be at risk of losing your motivation, creativity, and productivity. Fortunately, there are some strategies you can use to cope with burnout and work-related stress and restore your well-being and performance. In this article, we will explore some of the causes, signs, and effects of burnout and work-related stress, and share some tips on how to prevent and manage them.

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Faisal AlObaid, CCM

We provide targeted L&D to master change and innovation | Business Connector | Deputy GM of Gateway Consulting
Nureen Choudhary

Driven by Passion, Fueled by Purpose: Learning and Development Professional Committed to Empowering Growth and…
Daniela de Moura Rodrigues Araújo

Recursos Humanos | Mentora de Carreira | Consultora em RH | Headhunter | Palestrante | Escritora | LinkedIn Estratégico…

1 Identify the sources

The first step to deal with burnout and work-related stress is to identify the sources that trigger them. These can vary depending on your personality, work environment, and expectations, but some common ones are unrealistic or unclear goals and deadlines, lack of autonomy or control over your work, conflicting or changing demands and priorities, insufficient resources or support, poor communication or feedback, high workload or overtime, role ambiguity or conflict, low recognition or reward, and lack of balance between work and personal life. Once you have identified these sources, you can evaluate how they affect you and what measures you can take to reduce or eliminate them.

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Daniela de Moura Rodrigues Araújo

Recursos Humanos | Mentora de Carreira | Consultora em RH | Headhunter | Palestrante | Escritora | LinkedIn Estratégico | Business Partner | Treinamento | R&S | Transformando Talentos em Resultados!
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Analise as causas específicas do seu estresse ou burnout, identificando os fatores no trabalho, relacionamentos ou estilo de vida que contribuem para essa situa??o.

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2 Recognize the signs

The second step to deal with burnout and work-related stress is to recognize the signs that indicate you are experiencing them. These may take many forms, such as physical symptoms like fatigue, headaches, insomnia, and muscle tension; emotional symptoms including anxiety, irritability, anger, sadness, apathy, and cynicism; mental symptoms like difficulty concentrating, memory loss, poor judgment, and a lack of creativity; and behavioral symptoms including reduced performance, low quality output, procrastination, isolation, and absenteeism. By paying attention to these signals, you can monitor your level of burnout and work-related stress and take action before it becomes worse.

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Faisal AlObaid, CCM

We provide targeted L&D to master change and innovation | Business Connector | Deputy GM of Gateway Consulting
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Identifying burnout and work-related stress early is key to managing it effectively: Physical Symptoms: Look out for signs such as persistent fatigue, headaches, sleep disturbances, and muscle tension. Emotional Symptoms: Be aware of feelings of anxiety, irritability, sadness, or detachment that persist over time. Mental Symptoms: Notice any ongoing difficulties with concentration, memory issues, or a decline in problem-solving and creativity. Behavioral Symptoms: Observe changes in work performance, quality of output, procrastination, withdrawal from social interactions, or increased absenteeism.

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Nureen Choudhary

Driven by Passion, Fueled by Purpose: Learning and Development Professional Committed to Empowering Growth and Connection
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Understanding that burnout is an issue that goes beyond just workload is crucial for effectively addressing and preventing it. It requires a holistic approach that considers both work-related and personal factors, as well as individual differences and coping mechanisms. Some signs can be -Physical symptoms some of the can appetite issue , sleep issues, fluctuating energy levels, headaches -Emotional signs - emotionally drained and exhausted -Disconnected/ cynicism finding yourself becoming detached from people colleagues etc -Dissatisfaction for job, pushing yourself to work -Sleep difficulties - -Negative self talks -

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Daniela de Moura Rodrigues Araújo

Recursos Humanos | Mentora de Carreira | Consultora em RH | Headhunter | Palestrante | Escritora | LinkedIn Estratégico | Business Partner | Treinamento | R&S | Transformando Talentos em Resultados!
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Esteja atento aos sinais físicos, emocionais e comportamentais do burnout ou estresse, como exaust?o, irritabilidade, falta de motiva??o e problemas de sono.

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3 Practice self-care

The third step to deal with burnout and work-related stress is to practice self-care. Taking care of your physical, mental, and emotional health can be achieved by building healthy habits into your daily routine. This could include getting enough sleep and rest, eating well and staying hydrated, exercising regularly and stretching, meditating or doing relaxation techniques, seeking professional help if needed, and avoiding alcohol, tobacco, and drugs. Practicing self-care can help you to increase your energy levels, improve your mood, build resilience, and better manage the demands of your work.

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Nureen Choudhary

Driven by Passion, Fueled by Purpose: Learning and Development Professional Committed to Empowering Growth and Connection
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Self-care practices that can help to deal with burnout: -regular breaks, -prioritizing sleep, -staying active, -practicing mindfulness, -setting boundaries, -connecting with others, -engaging in hobbies, -practicing self-compassion, -limiting screen time, and seeking professional help or counseling is also a healthy practice.

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Daniela de Moura Rodrigues Araújo

Recursos Humanos | Mentora de Carreira | Consultora em RH | Headhunter | Palestrante | Escritora | LinkedIn Estratégico | Business Partner | Treinamento | R&S | Transformando Talentos em Resultados!
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Dedique tempo para cuidar de si mesmo, priorizando atividades que promovam o bem-estar físico e mental, como exercícios físicos regulares, medita??o, hobbies relaxantes e tempo de qualidade com amigos e familiares.

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4 Set boundaries

The fourth step to deal with burnout and work-related stress is to set boundaries, which means you must define and communicate your limits, preferences, and needs to yourself and others. This includes saying no to requests or tasks that are too much for you, negotiating realistic goals and deadlines, asking for help or delegating when necessary, expressing your opinions or concerns assertively, disconnecting from work during your breaks and off hours, and prioritizing your personal life and interests. By setting boundaries, you can protect your time, energy, and well-being while avoiding overcommitting or underdelivering.

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Daniela de Moura Rodrigues Araújo

Recursos Humanos | Mentora de Carreira | Consultora em RH | Headhunter | Palestrante | Escritora | LinkedIn Estratégico | Business Partner | Treinamento | R&S | Transformando Talentos em Resultados!
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Defina limites claros entre o trabalho e a vida pessoal, evitando sobrecarregar-se com excesso de trabalho e reservando momentos para descanso e lazer.

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5 Seek support

The fifth step to address burnout and work-related stress is to seek support. This involves reaching out to people who can provide guidance, assistance, or encouragement. For example, your manager or supervisor can help you with your work-related issues such as workload, expectations, resources, and feedback. Your colleagues or peers can offer their experiences, insights, or tips, and collaborate with you on projects or tasks. Your friends or family can provide emotional support, comfort, or distraction and remind you of your strengths and values. A mentor or coach can advise you on career development, goals, or challenges and help you improve your skills or performance. Additionally, a therapist or counselor can assist with mental or emotional health such as anxiety, depression, or trauma. By seeking support, you can reduce your isolation, stress, and frustration while increasing your confidence, motivation, and satisfaction.

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Daniela de Moura Rodrigues Araújo

Recursos Humanos | Mentora de Carreira | Consultora em RH | Headhunter | Palestrante | Escritora | LinkedIn Estratégico | Business Partner | Treinamento | R&S | Transformando Talentos em Resultados!
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N?o hesite em buscar apoio de colegas, amigos, familiares ou profissionais de saúde mental, compartilhando suas preocupa??es e buscando orienta??o para lidar com o estresse.

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6 Learn and grow

The sixth step to deal with burnout and work-related stress is to learn and grow. This involves taking advantage of the opportunities and challenges that your work offers you to develop your knowledge, skills, and competencies. You can do this by taking courses or workshops, reading books or articles, joining communities or networks, seeking feedback or evaluation, trying new methods or tools, and exploring new roles or projects. By learning and growing, you can renew your passion for your work and achieve your personal and professional goals.

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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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HarshpalSingh Jadeja

Senior Human Resources Professional
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My experience has been that people are not conscious about these situations and thus the first step is being mindful of oneself and their surroundings. Then follow what is mentioned in the abvoe points. In spite of knowing various aspects things people fail to work on this because of lack of discipline and support from the near and dear ones. So start with small target to reach an easy goal first

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What do you do if you're experiencing burnout or work-related stress?

1

2

3

4

5

6

7

1 Identify the sources

2 Recognize the signs

3 Practice self-care

4 Set boundaries

5 Seek support

6 Learn and grow

7 Here’s what else to consider

Training & Development

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What do you do if you're experiencing burnout or work-related stress?

1

2

3

4

5

6

7

1 Identify the sources

2 Recognize the signs

3 Practice self-care

4 Set boundaries

5 Seek support

6 Learn and grow

7 Here’s what else to consider

Training & Development

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感谢您的反馈

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