Burnout is becoming increasingly common in the fast-paced world we live in. We are being pushed to our limits which is not sustainable. Learning how to avoid burnout is very important to be able to continue living a well rounded life.
Learning how to avoid burnout will help you maintain motivation even through tough patches. It will also prevent you from losing interest in your activities. Burnout can also present itself in other ways such as changes in eating and sleeping patterns or a weakened immune system. Learning the common signs is the most important part of learning how to avoid burnout.
How to Avoid Burnout
What is Burnout?
According to HelpGuide.org, burnout is defined as, “A state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.” This often happens by taking on too many responsibilities at work or school. At first, the schedule may seem manageable, but in the long term, you find it to be difficult to stick to. Some of the most common consequences of burnout are:
- Change in eating and sleeping patterns
- Weakened immune system
- Poor memory/attention
- Less enjoyment and sense of accomplishment
- Behavioral changes
These signs may come on slowly or all at once, but it is important to recognize them. Burnout can be very difficult to recover from, so you should try to maintain a balanced life to avoid burnout in the first place. The strategies below are helpful in avoiding burnout as well as recovering from burnout. If you recognize any of the symptoms, you should definitely start following these strategies. These are also great preventative measures if you’re not currently feeling the effects of burnout.
1. Prioritize Self-Care
This looks different for everyone and doesn’t have to be anything extravagant. Simply find something that recharges you and make sure you prioritize that activity, especially after a busy week. For example, maybe for some people that could mean taking a long bath with a good book or maybe that means going out with friends. Whatever it is for you, make sure you’re not neglecting it. Take a look at this article for more strategies to prioritize self-care!
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2. Reduce Exposure to Stressors
Oftentimes, burnout occurs from work, school, or some other mandatory activity which would be difficult to avoid altogether. It can be beneficial to try to pinpoint specific parts of those things that add more stress than others. For example, maybe there is one specific coworker or classmate that is especially difficult to deal with. Or one project that you really struggle to complete. Reducing your time with those specific people, or asking for additional assistance or time on that project would help you avoid burnout.
3. Notice the Signs and Take Action Early
Staying aware of the signs of burnout will help you identify it early. It is important to take action right away because it will only be more difficult to recover the longer you put it off. Trust me, I understand that it is tempting to put your head down and keep pushing forward, but that is not the right thing to do. This will only dig your hole deeper and will require far more time to return to normal.
To do this effectively, you should regularly assess how you are doing. To do this, take a minute to review some of these common signs and truly consider if you are experiencing any of these. Don’t be afraid to admit to yourself if you feel some of these things. In the early stages, it is typically possible to ignore the signs and push past them, but eventually, that will not be the case. For that reason, you should take action right away.
4. Create a Support System
Having a support system will help you manage stress and reduce anxiety. In addition, feeling supported will help you feel more confident when taking on challenges. A support system can also be used to help pick up the slack if you’re going through a difficult time. For example, if you’re struggling to get everything done in one week, maybe your support system can help prep some meals. This simple task would help your week feel more manageable and controlled.
5. Exercise Regularly, Eat Healthy, Get Enough Sleep
It might be difficult to make sure you’re consistently exercising, eating healthy, and getting enough sleep, but it is worth it. Exercising regularly will help improve your mental health, and also ensure you are doing something for yourself.
Eating healthy will help you to have more energy and will stay full for longer after eating well-balanced meals. Sleep is also very important in avoiding burnout. Making sure you get enough sleep each night will keep you feeling more alert and energized throughout the day.
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6. Find Your Purpose
If you start to feel like you are getting burned out, rediscover why you’re spending so much time and energy on this. Reminding yourself of the goal you are trying to reach will help you to keep focused. This will also help you to start caring more about what you are focusing your time on.
7. Learn to Manage Your Stress
Learning to manage stress can save you tons of time and energy. Stress will lead to more inefficient work as well as time spent thinking about what you’re stressed about.
For example, if you have a project at work causing stress that bleeds into your personal life. Even if you are not physically at work, you will still feel as though you get no time off if it is constantly on your mind.
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Thank you for reading! I hope these tips will help you better understand how to avoid burnout. If you have any comments or questions, please reach out to ourteam@wellroundedyou.com.
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