How to overcome Burnout - Coggle Diagram
How to overcome Burnout
Turn to Other People
Be more sociable to your coworkers/classmates.
Developing friendships with people you work with can help buffer you from job burnout. When you take a break, for example, instead of directing your attention to your smartphone, try engaging your colleagues/classmates. Or schedule social events together after work/school.
Limit your contact with negative people.
Hanging out with negative-minded people who do nothing but complain will only drag down your mood and outlook. If you have to work with a negative person, try to limit the amount of time you spend together.
Reach out to those closest to you.
Opening up won’t make you a burden to others. In fact, most friends and loved ones will be flattered that you trust them enough to confide in them, and it will only strengthen your friendship. Try not to think about what’s burning you out and make the time you spend with loved ones positive and enjoyable.
Connect with a cause or a community group that is personally meaningful to you.
Joining a religious, social, or support group can give you a place to talk to like-minded people about how to deal with daily stress—and to make new friends. If your line of work has a professional association, you can attend meetings and interact with others coping with the same workplace/academic demands.
Find new friends.
If you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and expand your social network.
Reframe the way you look at work
Try to find some value in your work.
Even in some mundane jobs, you can often focus on how your role helps others, for example, or provides a much-needed product or service. Focus on aspects of the job that you do enjoy, even if it’s just chatting with your coworkers at lunch. Changing your attitude towards your job can help you regain a sense of purpose and control.
Find balance in your life.
If you hate your job, look for meaning and satisfaction elsewhere in your life: in your family, friends, hobbies, or voluntary work. Focus on the parts of your life that bring you joy.
Make friends at work.
Having strong ties in the workplace can help reduce monotony and counter the effects of burnout. Having friends to chat and joke with during the day can help relieve stress from an unfulfilling or demanding job, improve your job performance, or simply get you through a rough day.
Take time off.
If burnout seems inevitable, try to take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of-absence, anything to remove yourself from the situation. Use the time away to recharge your batteries and pursue other methods of recovery.
Revaluate your priorities
Nourish your creative side.
Creativity is a powerful antidote to burnout. Try something new, start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with work or whatever is causing your stress.
Set aside relaxation time.
Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response.
Take a daily break from technology.
Set a time each day when you completely disconnect. Put away your laptop, turn off your phone, and stop checking email or social media.
Get plenty of sleep.
Feeling tired can exacerbate burnout by causing you to think irrationally. Keep your cool in stressful situations by getting a good night’s sleep.
Don’t overextend yourself. Learn how to say “no” to requests on your time. If you find this difficult, remind yourself that saying “no” allows you to say “yes” to the commitments you want to make.
Make exercise a priority.
Aim to exercise for 30 minutes or more per day or break that up into short, 10-minute bursts of activity. A 10-minute walk can improve your mood for two hours.
Rhythmic exercise, where you move both your arms and legs, is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Try walking, running, weight training, swimming, martial arts, or even dancing.
Even though it may be the last thing you feel like doing when you’re burned out, exercise is a powerful antidote to stress and burnout. It’s also something you can do right now to boost your mood.
To maximize stress relief, instead of continuing to focus on your thoughts, focus on your body and how it feels as you move: the sensation of your feet hitting the ground, for example, or the wind on your skin.
Support your mood and energy levels with a healthy diet.
Eat more Omega-3 fatty acids to give your mood a boost.
The best sources are fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
Reduce your high intake of foods that can adversely affect your mood.
such as caffeine, unhealthy fats, and foods with chemical preservatives or hormones.
Drink alcohol in moderation.
Alcohol temporarily reduces worry, but too much can cause anxiety as it wears off.
Minimise sugar and refined carbs.
You may crave sugary snacks or comfort foods such as pasta or French fries, but these high-carbohydrate foods quickly lead to a crash in mood and energy.