Avoiding burnout

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Does stress ever leave you feeling run down and unmotivated? If the answer’s yes, you may be experiencing burnout.

So what do we mean when we say ‘burnout’? 

It’s the physical, emotional, and mental exhaustion caused by long-term workplace stress, and it’s really common. Working as a GP, it strikes me how often burnout contributes to people’s health complaints.

Even though it’s common, it’s vital you understand a bit about burnout. If you don’t recognize the symptoms, it can start to make a real impact on your life. 

Let’s take some time to learn about burnout, the symptoms you should look out for, and what you can do to avoid it. 

Think you might be experiencing burnout? Locate your family doctor. My Family Doctor location for free to check your symptoms now.

What causes burnout?

Burnout is caused by stress at work.¹

Research suggests that over time, constant stress could affect the way your brain functions. 

One study points to the amygdala, a part of the brain that helps coordinate emotional responses.² The study participants with burnout had weaker connections between the amygdala and other parts of the brain linked to emotional response. This may have affected how the participants handled negative emotions in the study. 

The most common causes of burnout include:³

• being overworked
• not taking time for yourself
• being undermined or bullied
• repetitive exposure to negative emotions
• lack of social support from others 
• feeling like you’re not in control.

What are the symptoms?

Burnout can look different for everyone, but people tend to experience a range of physical, mental, and emotional symptoms. Here are some of the most common ones:

Physical

• Fatigue and trouble sleeping
• Headaches
• Stomach issues
• Heart palpitations
• Reduced sex drive

Emotional

• Negativity and cynicism
• Frustration
• Irritability
• A feeling of isolation

Mental

• Reduced productivity
• Anxiety
• Depression
• Poor concentration

If you’re experiencing any of these symptoms, a Psychologist near me now for a free health check. If you’re struggling to cope, make an appointment with your doctor.

How can you avoid burnout?

The good news is that there are things you can do to prevent burnout. Here are my top-5 tips:

1. Prioritize yourself

Work-life balance doesn’t just mean getting home on time. Build reset moments into your day to get away from work and social media, take stock, and prevent the accumulation of micro stresses. Make sure you take holidays to get some real downtime. 

2. Set boundaries at home and work

It’s important to manage unrealistic expectations for your time, efforts, and relationships. If you work from home, try to separate your work and living spaces. If possible, remove work email and apps from your phone. Learn to say no.

3. Move your body

Nothing beats exercise for fighting stress and feeling better. Find the type of activity that works for you – it could be climbing, swimming, or walking in nature – build a routine, and stick to it.

4. Talk to someone you trust

Talking can help put things into perspective and highlight ways you can reduce stress in your life. Talk to a colleague who could help you make positive changes to your work environment. 

5. Help create a calm and positive environment

Look out for colleagues, friends, and loved ones who may be struggling. Listen to what they say and only offer advice if they ask for it. We all play a part in creating positive environments that do not breed stress.

The constant demands of always-on life can take their toll. But remember to slow down once in a while can help you avoid burnout. 

You can start making better health choices now by Finding a Psychologist.

---

1. WHO. “Burn-out an ‘occupational phenomenon’: International Classification of Diseases”. Accessed September 10, 2020.
2. Golkar, A., et al. PLoS One, (2014), doi: 10.1371/journal.pone.0104550.
3. Patient.Info. “Occupational Burnout”. Accessed September 10, 2020.

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## Avoiding Burnout: A Comprehensive‌ Guide to Maintaining Work-Life Balance



### What is Burnout?



Burnout refers to a‌ state of emotional, physical, and mental exhaustion caused ⁤by prolonged or excessive stress. It can manifest in symptoms such as:



– Emotional depletion

– Reduced efficiency⁤ and productivity

– Irritability and increased conflict

– Physical fatigue and sleep disturbances

– Impaired decision-making and creativity



### Causes of‌ Burnout



Burnout ​arises from a combination of factors, including:



– **Overwork and⁤ excessive​ workload**

– **Lack of control over work or work environment**

– **Unrealistic​ expectations and deadlines**

– **Poor work-life balance**

– **Interpersonal conflicts and lack of support**



### How to Avoid Burnout



Preventing burnout ​requires a multipronged approach that addresses both individual and organizational factors.



**Individual Strategies:**



– **Set Boundaries:** Establish clear boundaries between work ‌and personal time to prevent ⁣overwork.

– **Prioritize Tasks:**‍ Focus on high-priority⁢ tasks during peak hours ‍and delegate ‌or postpone ​less urgent tasks.

– **Take Breaks:** Step away from​ work regularly throughout ​the day to rest and recharge.

– ⁢**Engage in Self-Care:** Make time for activities that promote well-being, such as exercise, meditation, or hobbies.

– **Seek Support:** Talk to trusted family,⁣ friends, or a therapist about stress and feelings ‍of burnout.



**Organizational Strategies:**



– **Create a Supportive⁢ Work Environment:** Encourage open communication, provide opportunities for‍ feedback, and promote a sense of ⁤community.

– **Offer Flexible Work‌ Arrangements:** Allow employees to⁣ work remotely ⁣or adjust their ​schedules to improve work-life balance.

-‌ **Set Realistic Goals:** Avoid overloading employees with⁣ unrealistic expectations and deadlines.

– **Provide ​Training and Resources:** Offer⁤ support, training, and ⁤tools to help employees manage stress and prevent burnout.

– **Foster Employee Recognition:** Show appreciation for employees’ contributions and recognize their efforts.



### Benefits of ‍Avoiding Burnout



Preventing burnout not only protects individual well-being but also has tangible benefits for organizations:



– **Increased Productivity:** ⁤Employees who ⁣avoid burnout⁢ are more engaged, efficient, and productive.

– **Reduced Absenteeism ‍and Turnover:** Burnout can lead to increased absenteeism and turnover, costing organizations valuable time and resources.

– **Improved Customer Service:** Employees who‍ are not burned out provide better customer service due to higher levels⁣ of engagement and motivation.

– **Enhanced Organizational Culture:** A burnout-free workplace fosters a positive and supportive culture, attracting and retaining top talent.



### Conclusion



Avoiding burnout is crucial for maintaining individual and organizational well-being. By implementing individual and organizational strategies, we can create⁣ a ⁣work environment that promotes work-life balance, reduces stress, and fosters employee productivity ⁤and satisfaction. Remember, burnout is preventable, and by proactively addressing its causes, we can empower⁢ ourselves and others to thrive in our⁢ work lives.