Learn how to cope with burnout and negotiate your salary for a better work-life balance and improved well-being.

Having a proper and clear communication with your employer is the first step when you recognize that you have reached the level of burn out. Discuss the workload and try to find solutions which works best for both you and the employer.

Last updated on Jul 12, 2024

Here's how you can effectively cope with burnout.

Feeling overwhelmed and exhausted at work can affect your performance and well-being. Burnout, a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress, can make you feel drained and unable to meet constant demands. As the stress continues, you start to lose the interest and motivation that led you to take on a certain role in the first place. Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give. The negative effects of burnout spill over into every area of life—including your home, work, and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, it's important to deal with burnout right away.

1 Recognize Signs

The first step in coping with burnout is to recognize its signs. You might feel constantly drained, experience a lack of motivation, or find that your job satisfaction has plummeted. Other symptoms include a change in appetite or sleep habits and an increase in errors at work. Acknowledging these feelings is crucial because it's the starting point for making changes that can lead to a healthier work-life balance.

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Meenakshii Yadavv

Senior Global Recruiter @ Netcore Cloud | MarTech | SaaS
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We often miss out on recognizing the symptoms of a burnout. Need to keep a daily check on them because it can take a long time before we realize and chances are we are already reached that point. If you are feeling anything unusual, start making small changes and establish a proper work-life balance.

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Santa Jiménez

Key Account Management | Marketing
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Importante señalar que el agotamiento muchas veces va de la mano con la falta de un propósito, la existencia de este impulsa la motivación y por ende la acción.

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2 Set Boundaries

To prevent burnout, it's essential to set clear boundaries between work and personal life. This might involve turning off work notifications after hours or setting aside specific times for breaks during the day. By establishing limits, you protect your personal time, which is critical for relaxation and recovery. Remember, it's not only acceptable but necessary to prioritize your well-being.

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Meenakshii Yadavv

Senior Global Recruiter @ Netcore Cloud | MarTech | SaaS
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Setting clear boundaries should always be the priority. Few things which would help are - Proper schedule - Personal time for relaxation (Meditation/ Exercise / Body Movement) - Regular breaks during the day At the end of the day work is a part of our life not our entire life.

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3 Communicate Needs

If you're feeling the effects of burnout, it's important to communicate your needs to your employer. Discuss workload expectations or deadlines that may be contributing to your stress. A good employer will understand the importance of employee well-being and may offer solutions such as flexible working hours or additional support.

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Meenakshii Yadavv

Senior Global Recruiter @ Netcore Cloud | MarTech | SaaS
Report contribution
Having a proper and clear communication with your employer is the first step when you recognize that you have reached the level of burn out. Discuss the workload and try to find solutions which works best for both you and the employer.

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4 Prioritize Health

Your physical health has a significant impact on how you cope with stress. Prioritize activities that promote well-being, such as regular exercise, adequate sleep, and healthy eating. These habits can improve your mood, boost your energy levels, and enhance your resilience against burnout.

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5 Seek Support

Sometimes, coping with burnout requires seeking support from others. This could be professional help from a therapist or counselor, or simply talking to friends and family about your struggles. Sharing your experiences can provide relief and may help you find new strategies for managing your stress.

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6 Reflect Often

Finally, take time to regularly reflect on your work situation and assess how you're feeling. Are you enjoying your work? Do you feel appreciated? If not, it might be time to consider a change, whether that means looking for a new job or re-negotiating your salary to reflect the value you bring to the company. Regular reflection can help you make proactive changes to improve your situation.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Here's how you can effectively cope with burnout.

1

2

3

4

5

6

7

1 Recognize Signs

2 Set Boundaries

3 Communicate Needs

4 Prioritize Health

5 Seek Support

6 Reflect Often

7 Here’s what else to consider

Salary Negotiations

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Here's how you can effectively cope with burnout.

1

2

3

4

5

6

7

1 Recognize Signs

2 Set Boundaries

3 Communicate Needs

4 Prioritize Health

5 Seek Support

6 Reflect Often

7 Here’s what else to consider

Salary Negotiations

Rate this article

Thanks for your feedback

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