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Dealing with Burnout

  • Kimberly Kanchan
  • Mar 17, 2022
  • 2 min read
What's covered in this article:

  • What is Burnout?

  • What are the symptoms?

  • Dealing with Burnout

  • Preventing Burnout

Managing your stress levels while staying productive

Oftentimes, people will take on more than they can handle at work and school, and it's easy to become immersed in completing assignments and projects, which eventually leads to a feeling known as burnout.

Burnout can affect people emotionally, physically, and behaviorally and is characterized as "a form of exhaustion caused by constantly feeling swamped"

(WebMD).

In this article, we will be going over some tips on how to prevent burnout and ways to treat it.


Am I Burned Out?

Symptoms of Burnout

Physical

  • Feeling drained/tired

  • lower immunity/ falling sick easily

  • headaches/ muscle pains

  • change in sleep or eating habits

Emotional

  • Self-doubt

  • Feeling defeated

  • Increased negative outlook

  • Loss of motivation

Behavioral

  • Procrastination

  • Taking your frustration out on others

  • Isolating yourself from others


Dealing With Burnout

PRIORITIZE GETTING ENOUGH SLEEP

The CDC recommends getting this many hours of sleep for the following age groups:

6-12 years old: 9-11 hours

14-17 years old: 8-10 hours

18-64 years old: 7-9 hours

65+ years old: 7-8 hours

Quality sleep will help restore your energy, helping you stay focused and attentive the next day.


RELAXING ACTIVITY/YOGA

Doing activities like yoga can help release stress as it encourages both physical and mental relaxation.


EXERCISE

Exercise reduces stress hormones and promotes the production of endorphins which help elevate your mood.


TAKING BREAKS

Taking a five or ten minute break can not only help with burnout, but help you feel more productive while studying or doing work. The Pomodoro method is great for creating an effective schedule to complete your work as well as having enough time for breaks.


TALKING TO A MENTAL HEALTH PROFESSIONAL

Talking to a therapist is a great support system to help manage your emotions and stress.


Burnout Prevention

EATING A BALANCED DIET

Eating healthy directly contributes to preventing a burnout. This includes:

  • Fat-free milk and sour milk, low-fat cheese

  • Unflavored nuts, seeds, and almonds

  • Legumes (peas, lentils, beans)

  • Fresh vegetables, fruits, and berries

  • Whole grain pasta and rice, rye bread, rye crisp

  • bread, breakfast cereal, muesli, porridge

  • Fish (especially those in Omega-3)

  • Eggs

  • White meat (ex: chicken)


RELAXING ACTIVITY

Doing activities like yoga can help release stress as it encourages both physical and mental relaxation. Hobbies are also a great way to destress like drawing or

playing an instrument.


EXERCISE REGULARLY

Exercise reduces stress hormones and is good for your overall health as it can help lower the risk of many diseases.


SELF-REFLECT

Evaluating your goals and setting up a schedule to make time to tend to your own needs and to relax is extremely important! It can also help you reduce unnecessary activities.


BUILDING A STRONG SUPPORT SYSTEM

Spending time with your pets, family, and friends (socializing) can help boost your mood and allows you to take a break from constantly working.


Summary of Tips

  • Quality Sleep

  • Relaxing Activities

  • Exercise

  • Taking Breaks

  • Balanced Diet

  • Self-Reflection

  • Strong Support System

  • Talking to Mental Health Professionals



Sources



 
 
 

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