Tips for Reversing Burnout

    3 min read time

    Are you struggling with burnout?

    Today’s professionals are suffering from a burnout epidemic. Per The Science of People, it's estimated that 40% of office workers in the US and Canada are burnt-out. Crazy. 

    The danger is that burnout is linked to under-performance, low self-esteem and feelings of hopelessness, none of those we want in the workplace! 

    So what is the root cause? Employees are being over-worked and not compensated for those extra hours. Eliminating positions and not filling them fast, or at all, has led to employees in fear of losing their jobs, so they work more in hopes they will keep their job and reap some other benefits/rewards. Sound familiar?

    Do you know if you are burnout? Take a look at these symptoms to see:

    Physical signs and symptoms of burnout

    • Feeling tired and drained most of the time
    • Lowered immunity, frequent illnesses
    • Frequent headaches or muscle pain
    • Change in appetite or sleep habits

    Emotional signs and symptoms of burnout

    • Sense of failure and self-doubt
    • Feeling helpless, trapped, and defeated
    • Detachment, feeling alone in the world
    • Loss of motivation
    • Increasingly cynical and negative outlook
    • Decreased satisfaction of accomplishment

    Behavioral signs and symptoms of burnout

    • Withdrawing from responsibilities
    • Isolating yourself from others
    • Procrastinating, taking longer to do things
    • Using food, drugs, or alcohol to cope
    • Taking out your frustrations on others
    • Coming in late and leaving early


    What's a professional to do?

    Here are some tips on reversing the stress that leads to burnout - saving your sanity and your brain:

    1. RELAXATION meditate
    Oh that's so much easier said, right? Think for a moment. How can you incorporate more relaxation into your days? How can you rewire your brain? Burnout reduces the connection between various parts of the brain which leads to decreased creativity and problem solving skills - both of which I believe we need to be successful at our jobs?! Some examples may be to take a walk at lunch, meditate, or as simple as give yourself a foot massage with a tennis ball under your desk!

    Wait what? I'm burned out....why would I learn something new? Well, your brain’s ability to adapt is called neuroplasticity and the more nimble your brain is, the easier it is for you to perform well on new and challenging tasks. So the key is to be constantly learning. 

    As you choose to learn things that are interesting to you, you get excited and your brain releases dopamine. This "rush" will motivate you more and release stress.

    3. NOURISH YOUR BODY exercise outside
    I know, we are always being told that we need more sleep and exercise, but did you know that exercising is tied to your job performance? When you engage in physical activity it increases your heart rate and delivers more oxygen to the brain. In as little as 20 minutes, physical activity can improve your cognitive functioning and memory.

    Then there's sleep. We live in a world where we have to be on the go-go-go all the time. There are numerous studies that have been done that have found that the brains of sleep-deprived people are more emotionally reactive, less nimble and have terrible memory.

    So how many hours are you sleeping? And what are you doing to be physically active every day?

    Us type A personalities just cringed! Yes, doing less will be more beneficial than you think. Doing many things all the time is just unsustainable. Do the important things (no more than 3 per day) and then don't feel guilty about not doing any more. Your body and brain need the break. 


    Burnout is no joke. You need to take care of yourself. You are the only YOU we have in this world! Make sure to regularly check in with what drives you and your actions steps to fight burnout.