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Tips to Help Avoid Workplace Burnout

Tips to Help Avoid Workplace Burnout

“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” — Etty Hillesum


It is totally natural to feel stressed as a result of the various factors we encounter on a daily basis. However, stress might become too much at times, and we don't always manage it well. This could result in a condition known as burnout.

We've all encountered burnout at some point in our professional lives. The good news is that it doesn't have to happen.

In this article, we'll discuss what it means to recognize and manage the triggers that lead to burnout, as well as how to avoid it.

What is job burnout?

Job burnout is a sort of work-related stress that manifests as a condition of physical or emotional exhaustion, as well as disillusionment, a sense of reduced productivity and a loss of personal identity.

Signs of a job burnout

There are three primary indicators of job burnout:

  • Lack of motivation

  • Dissatisfaction with your work

  • Doubt in your capacity to perform duties (a sense of inefficacy)

Other signs of a job burnout:

  • Exhaustion. Feeling exhausted both physically and emotionally.

  • Isolation. Burnout causes people to feel overwhelmed. As a result, they may become less sociable.

  • Illnesses occur frequently. Burnout, like other forms of long-term stress, can weaken your immune system, putting you at risk for colds, the flu, and sleeplessness.

  • Burnout can also contribute to mental health issues such as depression and anxiety.

The prevalent causes of burnout

Various triggers can contribute to job burnout, including but not limited to:

  • An unmanageable workload,

  • Increasing work hours,

  • Lack of role definition,

  • Inadequate social support,

  • Unhealthy workplace relationships,

  • Ineffective communication from team leaders or management,

  • Discriminatory treatment, and

  • Undue time pressure.

Avoiding Burnout

1) Prioritize regular breaks


Take regular breaks between tasks, concentrating for 52 minutes and then taking a 17-minute break.

When you're feeling overwhelmed or anxious, take a few deep breaths or go for a walk. Mindfulness practices may be quite beneficial when it comes to resetting and restoring concentration.

2) Get some exercise


Regular exercise can help you deal with stress more effectively. It also serves to divert your attention away from your task. Physical activity improves alertness and attention, as well as general cognitive performance. Recharging is essential for your health, productivity, and presence with your family and coworkers.

3) Workload and Work Capacity balance


It is possible to get work done while still finding time for career advancement, development, rest, and job recuperation when workload and capacity are balanced. Taking proactive steps to minimize workload can be quite helpful in decreasing some of the pressures that contribute to burnout.

4) Make a plan for your job

5) Delegating tasks

We may be hesitant to delegate work to others, yet it may be beneficial to both parties. Tasks that have accumulated over time might become overwhelming, and those that are accomplished are of lower quality.

6) Learn to say no

When you have too much work to do or someone else could do it, you must say no.

7) Listen to your body

Always be on the lookout for indications of burnout and be willing to admit it to yourself. If you're starting to see signs of burnout in your everyday life, it's time to take a step back, consider what's causing it, and make some adjustments to your routine.

8) Community


Establish professional and personal support systems. Set aside time for family and mentor meetings to talk about setbacks, time management, and other apparent roadblocks. While you may not have a say in who you work with, you may devote time and effort to improving your relationships with your coworkers and employer.

9) Get enough sleep

A good night's sleep makes it easier to deal with the stress of the day. Good sleep hygiene, along with stress-reduction techniques, can help you get a better night's sleep.

10) Eat well-balanced, nutritional food everyday.

Consequences of Workplace Burnout

1) Burnout is not just bad for employees, but also for employers.

2) Job dissatisfaction

3) Withdrawing from colleagues and friends

4) Depression

5) Anger

6) Fatigue

7) Irritability

8) Anxiety

9) Insomnia

Finally, by detecting early warning symptoms, having strong leadership, and having protective and proactive measures in place, burnout may be avoided or reduced. When you don't have the time or space to recuperate from burnout, the cycle continues.

A well-balanced corporate culture fosters a healthy work environment and a growth mindset.


[1] Mady Peterson. 4 Things Managers Can Do To Reduce Workplace Burnout. Retrieved from

[2] 5 Practical Tips to Help Avoid Workplace Burnout. Retrieved from

[3] Allaya Cooks-Campbell. Signs of burnout at work — and what to do about it. (2021). Retrieved from

[4] Dan Schawbel. How to Prevent Burnout in the Workplace. (2020). Retrieved from

[5] John Horn. 10 Ways to Avoid Burnout in Your WorkLife. (2020). Retrieved March 2022 from

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