Here's how you can cope with burnout in the workplace.

To effectively address burnout, it's essential to identify its early symptoms. Here are some key indicators: Physical Symptoms: - Chronic fatigue - Frequent illnesses - Changes in appetite or sleep patterns - Headaches or body aches Emotional Symptoms: - Irritability or increased impatience - Feeling overwhelmed or constantly stressed - Loss of interest in hobbies or activities - Feelings of detachment or cynicism - Difficulty concentrating or making decisions

A sign of burnout is getting unproductive results. Unproductive results tend to develop from unproductive minds because of burnout. When your body is unproductive, your mind will become unproductive, and vice versa, because the body and mind are connected.

Prioritize Self-Care: Make time for activities that rejuvenate you, whether it's a walk in nature, meditation, or a hobby you love. Remember, you are limitless and strong. Take small steps, and you'll find your way back to balance. 💫

Burnout often masquerades as just another tough day, but recognizing its signs is crucial. Symptoms like chronic fatigue, irritability, detachment, and a drop in performance shouldn't be ignored. If you constantly feel drained, struggle to concentrate, or lose passion for your work, these are red flags. Acknowledging burnout is the first step to managing it and reclaiming your well-being.

Primero es identificar o identificar en otros esas grandes dimensiones del Burnout según Cristina Maslach: agotamiento emocional, despersonalización y falta de eficacia profesional. Si nos formamos en estos temas como managers o compañeros, también podemos identificar en los equipos estos cambios de comportamiento y poder actuar antes de que sea más tarde.

I think this is super important! One thing that I think it’s important is creating spaces where you work, sleep, etc so they don’t all bleed together. I actually am a huge fan in the software engineering space of working remotely because at work I had a hard time separating social from work, as engineers we were all put closely together, but then my ability to focus was harder. I think you lose out on some collaboration from working remotely but I feel like you gain so much more focus if you have your own space in your own home where you can shut the door and focus.

The key to setting boundaries is to be clear on your intention: for the year, for the quarter, for the month, for the week, for the day. I spend 5 minutes every morning setting my intention for the day. When unexpected tasks/requests come in, it gives me a structure to prioritize and set boundaries, if necessary. If you're not clear about your intention, you'll end up doing things that aren't aligned with it and serve someone else's intention.

Setting boundaries is crucial to combat workplace burnout. Clearly define your work hours and adhere to them, avoiding emails or calls after hours. It's important to differentiate between work and personal time. Don't hesitate to say no to additional responsibilities if you're already feeling overwhelmed. Protecting your well-being is key to sustaining long-term productivity and happiness.

It is important to set firm boundaries and stick to them because daily distractions will try to get your attention. It is also important to understand that your personal life is as important as your professional life. Otherwise, you will tend to neglect your personal life for your professional life. When your professional and personal lives are off balance, stress starts to develop, leading to burnout.

Establish clear boundaries between work and personal life to prevent burnout. Ensure you allocate time for rest, hobbies, and social activities. Communicate your limits to colleagues and supervisors to manage expectations and workload.

My favourite breathwork exercise to do several times a day is the 5-5-5 breath. Inhale to the count of five, hold your breath for five, exhale to the count of five. Repeat five times. This will calm down your nervous system and get you into "rest and digest" mode.

Taking regular breaks throughout the workday is essential for reducing stress and preventing burnout. Rather than pushing through tasks until exhaustion, schedule short breaks to step away from your desk. Use these moments to stretch, take a walk, or practice deep breathing. These brief respites can clear your mind and enhance focus, leading to better productivity and well-being.

Our bodies are like machines; we cannot run on them forever. After 2 hours of work, your body and mind need a break to recharge; otherwise, they will shut down. Throughout the day, here is my break routine. Every 1-2 hours, I would drink a cup of water, use the restroom, and take a 5-minute walk. This will give my brain a short break from my work and let it see something else. Since I drink a cup of water every 1-2 hours, I would have to use the restroom. Therefore, drinking water forces me to get up and take a break. Taking breaks gets your tasks done faster and with better results.

Incorporate regular breaks throughout your workday to recharge. Short breaks can improve focus and productivity, while longer breaks, like vacations, provide necessary respite from work stress. Prioritizing self-care through breaks helps sustain long-term well-being

Taking breaks is a necessary precursor to being effective. Keep that in mind if some of your thought are judgy and are trying to keep you occupied with all the things you should or could be doing instead of recharging.

The two areas that helped me to overcome my burnout were fixing my nutrition and learning breath work techniques to regulate my nervous system. Find a nutrition and/or breath work coach to start making changes to your daily routines. Once you'll have more energy and have learnt stress-relief techniques, you'll feel better every day. The other key thing is to look at who you spend time with: are you surrounded by people who do 12 hour workdays, eat junk food and drink alcohol to unwind in the evening? Surround yourself with people who prioritize self-care - who like to eat healthy, exercise or spend some time in nature on the weekends.

Understand what are the stakes for you. Who and for what are you burning out for? Is it just to make your income? Can you change or improve your current situation? If not, leave. Are you doing it for self accomplishment? Is that more important to you than your wellbeing? Once you get clarity on your why, you can more easily drive yourself to take action to overcome make changes/get out of the situation that is burning you out.

Prioritising self-care starts with looking at your beliefs. If you believe, you're too busy, it's not possible for you, it's not going to happen. Reframe this to: "I can create time for self-care, and everything is easier when I take care of myself first." For me, my key foundation is nutrition. When your body is properly nourished, you'll have more energy for exercise, you'll sleep better and have a more stable mood. Starting with small steps is key, try having a green smoothie in the morning to load up your body with nutrients when you start your day.

To take care of others is to take care of yourself. The more you take care of yourself, the more energy and strength you will have to care for others. Furthermore, when you are productive through self-care, you can do your work more successfully, leading to better outcomes. A productive body and mind can help you get things done faster and better than an unproductive body and mind. Self-care is doing something daily to nourish your body, mind, and spirit. When those 3 areas are nourished, your actions become effortless, which gets you better outcomes.

I suggest thinking in self-care, pre-care, and after-care. Self-care is the practice of caring for self as a part of everyday life. Sure it can involve activities to nourish your physical, emotional and mental well-being, but it’s also very concretely feeling your feelings without trying to fix them or judge them, honouring your needs as they arise, setting and holding boundaries and generally building and maintaining a relationship with yourself based in a sense of self-solidarity. Pre-care and after-care are used before and after situations or experiences that take an extra toll. What is needed changes from time to time, and is something we gauge as the need arises.

One of the main causes of burnout is feeling like you're not getting anywhere with your daily job. Lack of motivation and desire to achieve specific goals will affect how you feel about your work. Identifying what motivates you to keep going and finding something measurable to check every week or month to see your progress will be your best ally in overcoming burnout.

L'épuisement personnel peut être dû aussi à la monotonie du rythme de son travail. A savoir faire la même chose pendant 10 ans et surtout lorsque votre hiérarchie ne vous permet pas d'innover . Avoir aussi une rémunération largement en dessous d'accomplir vos besoins mensuels...

Burnout can happen when you become a manager for the first time. It’s not just about you (as an individual) doing well anymore. It’s about being accountable for the outcomes of a broader team which can be stressful. How you lead yourself has to change. A big part of being an effective leader is learning how to maximise your effectiveness and delegate what you can. Here are 4 strategies I use: 1. Wake up early, plan the day and exercise. 🌅 2. Schedule ‘Take Action’ periods of highly focused work. 👨🎓 3. Take a break. Reflect and get clear on the next focus area. 🏖 4. I use a paper task list because I like the feeling of ticking things off. 📜