6 Dos & Don’ts to Avoid Burnout Syndrome

posted: 2 years ago
6 Dos & Don’ts to Avoid Burnout Syndrome


If you do what you love, all your salary will be just a bonus.


Employees have various motivation for working. Some are working for their dream job, some work because they have good colleagues at work, some have a great boss, and some have to work because they have to. Motivation can come from anywhere most important thing is you should prevent the Burnout Syndrome.


Burnout is defined as physical or mental collapse caused by overwork or stress. As it turns out, there are ways to identify the early warning signs of burnout. And, there are many simple practices you can put in place immediately to prevent burnout from becoming an occupational hazard. There are 6 DOs & DONTs to avoid Burnout Syndrome.



Find a purpose

Do you feel that your career has a deeper purpose, other than just earning a paycheck? Most of the time, rediscovering your purpose can go a long way towards helping you avoid burnout and keeping stress at bay. Look at the deeper impact of what you do every day; how does your work make life better for other people? How could you add more meaning to what you do every day? If you think that you’re in the wrong role or career, develop a career strategy to help you plan for a career that’s better for you. Or, use job crafting to shape your role, so that it fits you better.

Perform a Job Analysis

When you experience work overload, day in and day out, you can start to feel as if you’re on a treadmill and that you’ll never catch up. This is demoralizing, stressful, and often leads to burnout.


Perform a job analysis so you can clarify what’s expected of you, and what isn’t. The tool will help you identify what’s truly is important in your role, so that you can cut out or delegate tasks that aren’t as essential. If you feel that your boss is assigning more work than you can handle, then schedule a private meeting to discuss the issue. Let him or her know that your excessive workload is leading to burnout. Come prepared with some options that could be considered for shifting certain tasks or projects to someone else.

Give not Get

One quick and easy way to add meaning to your career is to give to others, or to help them in small ways. When you do this, it makes you feel good. Even the smallest act of kindness can re-energize you and help you find meaning in your work.

Take Control!

You can avoid or overcome burnout by finding ways to create more autonomy in your role. Try talking with your boss to see if he or she is willing to let you have more control over your tasks, projects, or deadlines. You’ll also feel more in control of your work if you manage your time effectively. Learn prioritization techniques, and make use of To-Do Lists to take control of your day. Then tie these in with daily, weekly, monthly, and yearly personal goals.

Exciting Exercise

Exercise can help alleviate stress and create a sense of well-being. You will also experience increased energy and productivity when you exercise regularly. What’s more, regular exercise will help you get a good night’s sleep.


Get more exercise by getting up earlier, or even by exercising at lunchtime. You might also be more motivated to exercise by teaming up with colleagues, or by setting up an office fitness challenge.

Defeating stress

When not managed well, short-term stress can contribute to burnout. This is why you should learn how to manage stress effectively.


There are several strategies that you can use to cope with stress. For instance, you could keep a stress diary to document what routinely causes you stress. Practicing deep breathing, meditation, and other relaxation techniques can help you calm down when you’re experiencing stress. You can also manage the way you think – this can contribute to stress. By monitoring your thoughts and practicing positive thinking, you can change unhelpful reactions and manage your emotions through a stressful situation.



Where is my mind?

Lack of engagement. You don’t feel motivated at work. You have difficulty focusing or exhibit a short attention span.

Increased cynicism

Feelings of resentment or disconnection. You may notice yourself being more negative and cynical. Feeling cranky and defensive or snapping at people easily. You don’t make time to talk on the phone or connect with the people who matter most to you. If you’re feeling a lot of resentment towards others, chances are it’s because you’re not getting your needs met and you’re on the path to burnout.

Eating is all about a dining table

Distracted eating. You eat your meals in front of a computer, television or while on the go (in the car, standing up, etc.)

Sleep-Slept Slack!

Not getting enough sleep. The suggested minimum amount of sleep is seven to eight hours each night, if you’re getting less than this, you risk some level of burnout.

Excessive worrying, high level of self-criticism

Your mind cycles through the same worry filled thoughts again and again and you can’t seem to stop. The critical voice in your head is very loud, telling you constantly to do more, work harder, and no matter what you accomplish, you’re still not doing enough. There is no self-compassionate voice to balance out the critical voice, or if there is, it is very weak and you can barely hear it.

Not Numb Now

Numb feelings. Increase in addictive behavior. Initially, this can show up as an excessive dependence on caffeine and/or sugar to stay alert and boost energy when feeling low. As things progress, an increased dependence on drugs, alcohol, eating comfort foods or watching more television than usual can be signs you’re burning out and using these coping mechanisms to avoid acknowledging how you really feel.


Now let’s fight for your beloved job 🙂

Ref: –   www.mindtools.com

by Smallville
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