HOW TO MANAGE BURNOUT PROPERLY

Administrator


Have you been experiencing an unusual amount of stress lately? Are you so stressed that, by the end of the day, you find yourself drained and exhausted? Has it become difficult to get up in the morning and report for work? 

If you’re experiencing these problems most days of the week, then you’re probably going through what is called burnout. 

According to the World Health Organization (WHO), burnout is a health problem caused by unmanaged, chronic workplace stress.  If it is not addressed properly, burnout can make living difficult for the person suffering from it. 

What are the symptoms of burnout? 

If you answer yes to most of these questions, then you might be experiencing burnout. 

  • Do you often feel fatigued? 
  • Do you experience headaches, hypertension, digestive problems, and colds regularly?  
  • Do you have trouble sleeping well at night? 
  • Do you have a hard time going to work every day? 
  • Do you often feel angry or irritated at work? 
  • Do you find it hard to focus on your work? 
  • Do you feel depressed about your work situation? 
  • Do you feel detached from your coworkers? 


What causes burnout? 

While working too hard and too long is perhaps the most common cause of burnout, there are other situations that may cause this problem as well: 

  • Work-life imbalance. If you feel like you’re spending more time at work than with family and friends, you may be in danger of burnout. 
  • An unhealthy workplace environment. Office politics, toxic co-workers and poor working conditions can affect your mental and emotional health. 
  • Unreasonable pressure at work. Tight deadlines, multitasking and carrying heavy workloads can cause undue stress. 
  • Unclear job expectations. Stress may occur when your responsibilities at work always changing, when you are taking on more than you can handle, or when you feel you have no control over what you can and cannot do. 
  • Boring, monotonous work. It’s hard to be excited when your job is unchallenging. This may cause a drop in your energy and motivation. 
  • Poor communication and support. Do you get timely and proper feedback from your supervisors? Do you feel alone when the work becomes tough and overwhelming? Lack of support from your company can lead to loss of morale and energy. 


What are the effects of burnout on health? 

If you do not take the time to address burnout, you may experience serious physical, mental and emotional health problems, including: 

  • Excessive stress 
  • Weakened immune system 
  • Extreme fatigue 
  • Sadness, anger or irritability 
  • Alcohol or drug abuse 
  • Insomnia 
  • Diabetes 
  • Hypertension 
  • Heart disease 


How can I properly manage burnout? 

  • Take a breather or two. Never underestimate the power of small breaks. Go outside, talk a walk! 
  • Take a nap. During lunch breaks, set aside time to sleep a little. This frees your mind from the grind of work and provides a bit of energy when you wake up.  
  • Practice breath control. If you can, find a quiet, comfortable place to sit or lie down. When you inhale, breathe in slowly through your nose, allowing your chest and abdomen to expand fully. Then, exhale slowly through your mouth. 
  • Consider relaxing activities. After work, try attending classes on yoga, meditation or tai chi. 
  • Improve your fitness. More than just engaging in regular exercise, you may want to change your daily diet and attend fitness classes to enhance overall health. 
  • Initiate dialogues with your supervisor. Sometimes, you need to make the first move if you want changes done in the workplace. Offer solutions and compromises. Don’t forget to be reasonable in your requests. 
  • Get support from others. Just like everything else in life, you don’t have to face your problems alone. Talking to a sibling, a good friend or even your parents can boost your morale when you need it most! 


To help reduce stress at work and incidence of burnout, it’s highly recommended that you supplement your diet with vitamin B Complex every day. It has essential nutrients needed for the health of the brain, muscles, and the nervous system. 


Stress will always be a part of life. Burnout, on the other hand, doesn’t have to be. So, pick yourself up, take a deep breath, and smile! 


References: 

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642 

https://www.who.int/mental_health/evidence/burn-out/en/ 

https://www.webmd.com/mental-health/news/20190528/who-work-burnout-gaming-addiction-are-diseases 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/