Job burnout: prevention and management

A job burnout is a serious condition that can have a wide range of health consequences for you such as: excessive stress, fatigue, anxiety, depression, heart disease, high cholesterol, weakened immune system and vulnerability to illnesses, obesity, type 2 diabetes etc.

If you recognize any symptoms of a job burnout in yourself, it is important to take all the necessary measures to prevent burnout from becoming a breakdown. According to, here is what you can do:

(1) Start the day with a relaxing ritual. Rather than jumping out of bed as soon as you wake up, spend at least fifteen minutes meditating, writing in your journal, doing gentle stretches, or reading something that inspires you.

(2) Adopt healthy eating, exercising, and sleeping habits. When you eat right, engage in regular physical activity, and get plenty of rest, you have the energy and resilience to deal with life’s hassles and demands.

(3) Set boundaries: Don’t overextend yourself. Learn how to say “no” to requests on your time. If you find this difficult, remind yourself that saying “no” allows you to say “yes” to the things that you truly want to do.

(4) Take a daily break from technology: Set a time each day when you completely disconnect. Put away your laptop, turn off your phone, and stop checking email.

(5) Nourish your creative side: Creativity is a powerful antidote to burnout. Try something new, start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with work.

(6) Learn how to manage stress: When you’re on the road to burnout, you may feel helpless. But you have a lot more control over stress than you may think.

If you are already confronted with a job burnout, the approach is quite different, so you would need to focus on the following:

(1) Evaluate your options and goals. Discuss specific concerns with your supervisor. Perhaps you can work together to change expectations or reach compromises or solutions. Burnout can be an opportunity to rediscover what really makes you happy and to change course accordingly.

(2) Adjust your attitude: If youve become cynical at work, consider ways to improve your outlook. Recognize co-workers for valuable contributions or a job well done. Take short breaks throughout the day. Spend time away from work doing things you enjoy.

(3) Get support: Whether you reach out to co-workers, friends, loved ones or others, support and collaboration may help you cope with job stress and feelings of burnout.

In conclusion, it is important to keep a balance between your personal life and your job. Letting a demanding or unrewarding job undermine your health is the worst thing you can do....