This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.
How to quickly and timely restore energy resources, maintain your strength at a constantly high level? how to manage time, optimize the environment and pump willpower? how to enjoy work? Only with the help of science-based exercises and a built system will you be able to put these skills into practice.
What is the difficulty in recovering from burnout?
Much of the advice for dealing with burnout revolves around employee habits and emotions. It turns out that the problem is with you: you did not cope with stress. But the real cause of burnout is unfavorable working conditions or incompatibility between the employee and the company. That is why individual measures do not help if a person continues to work. Either changes at the team level or rest are needed.
By eliminating stress, burnout will pass even if nothing else is done.
However, the speed depends on the severity of the symptoms and on your actions. The participants in the study by Hahn and colleagues got much better in 3 weeks, but for this they were taught to take care of themselves, manage time, set goals and distance themselves from work. And in natural conditions, the process can last from 1 to 3 years.
Prevention of burnout
The best treatment is, of course, prevention. There are three mandatory signs of burnout:
- Physical and emotional exhaustion;
- Negative or cynical attitude to work;
- Decreased efficiency.
Each of them is preventable. Unfortunately, some decisions require the good will of the manager. The average employee can only make suggestions, and even then not always.
How to prevent physical and emotional exhaustion?
Recharge before you run out of energy. Take breaks throughout the day. Rest in the evenings. Avoid rework at least permanently.
Take care of your health and especially sleep. Pay attention to the lighting regime: in the morning we need a lot of light, preferably natural, and in the evening - as little as possible. Try to move more. Add fruits, vegetables and whole grains to your diet.
How not to spoil the attitude to work?
The company must have a healthy corporate culture based on respect and fairness. Employees need support from their manager, preferably in the form of face-to-face meetings.
For your part, you can monitor your emotions. Did you feel resentment and dissatisfaction? Ask yourself: What happened?
Burnout often begins with unacceptable sacrifices. Determine what that means to you personally, and choose at least one thing that you will not sacrifice. It can be dinners with the family, trips to the gym, events at the child's school.
How to prevent inefficiency at work?
The manager must regularly give subordinates feedback, celebrate successes, and make the necessary corrections. If you cannot achieve this, try to find a mentor - perhaps among colleagues. Be sure to share your successes with family and friends, celebrate and reward your achievements.
Stages of recovery after burnout
Canadian scientist Diana Bernier identified six recovery steps after emotional burnout.
- Recognition of the problem. Any change begins with awareness. Look at the list of symptoms again. Feeling like a squeezed lemon? Hate customers, bosses, colleagues? Dissatisfied with your results? Don't see the point in trying? Isn't it time to take action?
- A break in work. The duration depends on your life situation and stage of burnout. Weekends, vacation, sick leave or even dismissal may be required. Spend time with loved ones, go for a walk, read, lie on the couch. It is necessary to reduce the level of stress.
- Restoration of health. To begin with, make up for lost sleep and adjust the routine of the day. Then take care of proper nutrition. Introduce gentle but regular physical activity.
- View values. When health returns to normal, analyze what exactly led to burnout. Heavy load? Fine control? Boredom? What is important for you in work, in a team, in a boss? What elements bring joy and pride? How would you describe the ideal employer, the ideal atmosphere in the company?
- Exploring opportunities. You have figured out your desires. Now think about how to implement them. Change the scope of duties? Discuss personal boundaries? Negotiate a salary increase? Find another place or field of activity? Take your time with decisions. Consider and weigh all options, even unrealistic at first glance.
- Changes. Without objective changes, burnout will return with new force, so make a decision and act. In order not to succumb to inertia, enlist external support. You can turn to a psychologist or coach, you can simply report to a friend.
How to rest properly so as not to burn out?
Our condition depends not only on working conditions, but also on how we spend our free time. Here are the principles to follow.
- Rest every day. Scientists are convinced3 that the regularity of rest is more important than the duration. Several short vacations a year are better than one long one. Taking an hour a day to rest is more useful than taking time off on weekends for the whole week.
- Respect boundaries. Strictly separate work and personal hours, especially when working remotely. Having done the work, chase the work even from thoughts. It is better to turn off the phone or leave it in another room so as not to be distracted by notifications and checking mail. You can even indicate in the email signature that you only respond during business hours.
- Communicate. We all need social support and a sense of belonging. Spend time with those who cheer you up, strengthen friendships, make new acquaintances. Don't dwell on your problems.
- Do what you love. If work troubles have undermined self-esteem and sense of control, this can be compensated for in leisure. Do what works and brings pleasure. If your energy level allows, try yourself in a leadership role. For example, organize a mini-book club to discuss what you've read with friends.
- Listen to your needs. Someone is relaxing in silence with a book in hand, someone is in the gym or at a party. Yoga and breathing exercises help many. To start practicing them, we offer a collection of relaxation scenarios. And sometimes we just lie on the sofa, and there is nothing shameful about it. Research shows4 that it helps restore physical vigor and mental alertness. Remember that rest does not have to be productive.
Let's summarize how to deal with burnout. First of all, eliminate the source of stress: take a vacation and take care of yourself. When it becomes easier, think about how to provide yourself with the appropriate conditions, and then put your plan into action.
WHO describes burnout as resulting from chronic workplace stress that has not been successfully managed: exhaustion, distance or cynicism, and reduced professional efficacy. It is not a universal diagnosis for all fatigue.
Personal practice cannot replace working-condition change
Sleep and rest matter but do not fix endless workload, low control, unfairness, or value conflict. Workload, roles, resources, and boundaries need attention.
Restoring room for action after overload
Words from Dmytro Telushko
“Burnout should not become another task assigned to an exhausted person. Recovery concerns the body, meaning, and actual working conditions.”
Dmytro Telushko
Tool
CBT SHIFT helps distinguish workload facts, automatic demands, and available decisions.
CBT SHIFT
If you are still identifying what is happening, begin with the guide to the three dimensions of burnout and its differences from ordinary fatigue and depression, then return to the recovery plan.