Treat Your Burnout As a Pro: 6-step Complete Guide

Do you ever feel like throwing all your work away & instantly quitting your job? Or do you know what it's like when every workday drains you of energy & motivation? It's time to pay attention to your mental health - burnout could be waiting for you around any corner! When the "productivity above all" trend hit us, it was a matter of time before we faced the consequences of overworking and restraining ourselves.

With more than 80% of adults facing burnout at work, it's more than a bad work trend - now, it's a widespread mental issue. If you think that burnout is something you can overcome with time without paying attention to it, it's time to learn more about it and its impact on your well-being.

What is burnout?

In a nutshell, burnout is a state that occurs when you're over-stressed and exhausted at work. Even though burnout isn't a medical condition, it still has several physical & mental symptoms. If you feel apathy, lack of motivation, constant exhaustion while facing poor work performance & unwillingness to socialize, you have burnout. It could be hard to define whether you're in this state because the line between "tired" and "exhausted to the bone" is too slim.

Burnout also occurs when you're pushing yourself to work on a job that isn't satisfying your ambitions and doesn't give you space for growth. If every workday repeats itself and you don't have a chance to stand out and affect the decision-making process within your responsibilities, it may cause work depression. In turn, it leads to serious burnout and pushes you to quit the job.

Aman holds a notebook on his head and looks to be nervous

And the last reason for burnout may be the toxic atmosphere and relations within your workspace. So if your colleagues, manager, or boss constantly depreciates your achievements, sets unreasonably high standards, and gaslights you, your burnout is inevitable.

So burnout may appear because of one of these three reasons or their combination. Yet, it's up to you to watch your symptoms and note when your job is becoming a burden. That's where most people fail, focusing too much on showing better results and not paying attention to their mental state.

Sneak peek at burnout statistics

Knowing how to manage burnout should be the priority for all achievers who want to reach their career ambitions. But most of us prefer to ignore the body signals about burnout, leading to tremendous burnout statistics worldwide. Let's take a look at the numbers:

  • 52% of working adults face burnout to a certain extent every day, while 38% of respondents claim their burnout worsened after the pandemic began, according to Indeed research
  • 64% of achievers say they experience burnout despite a strong passion for their job, found Deloitte's survey
  • There's only a 6% difference in burnout frequency, and intensity between achievers who earn $30,000 and more than $100,000
  • 83% of achievers claim burnout negatively affects their relationships with colleagues
  • Every fourth achiever experience burnouts very often or always
  • 51% of achievers claim they perform worse when facing burnout

A hand of skeleton and a sticker on it with a word 'Help'

    So burnout is a massive obstacle on your path to boosted workplace productivity, healthy relationships with your team, and job satisfaction. It may destroy your productivity, disrupt your creativity, and worsen your relationships with colleagues. Why should you suffer when there are so many ways to fight and overcome it? Besides, all you need is a strong will and a few mental techniques to help you return to a healthy working pace.

    Complete guide on how to treat your burnout

    Since many modern busy people suffer from burnout, this guide is a solution to help you learn how to cope with burnout and lead a lifestyle full of productivity and work-life balance.

    You can start fighting burnout step-by-step following simple yet efficient tips:

    Step 1. Identify the core reason for your burnout

    You can't just ignore burnout because it will catch up with you eventually - especially if you try to work through it. The best way to deal with this condition is by treating the core problems causing it and starting to live a healthier lifestyle as soon as possible. If you feel overwhelmed, tired, and lacking motivation, try to find the reason for these burnout symptoms. Make sure you’re completely honest about your feelings. Imagine your regular day and write down which sense dominates others.

    A woman is laying on the bed

    Let’s take a look at the possible reasons why you face burnout:

    • I'm exhausted: Being overworked or poor time-management can cause burnout. So if you tend to work late hours or don't have enough time for rest and leisure, then your exhaustion isn't just simple physical exhaustion. It can turn into burnout.
    • I don't like what I do: You may be working in the wrong career field. So if you feel like you're wasting your talent and have no growth, it can lead to a strong mental burnout.
    • I think I'm not good enough for my job: You might be underestimating yourself, leading to feelings of anxiety and guilt when you make mistakes. It can also be burnout if you think you're incapable, not productive, and push yourself to work better all the time.
    • No one appreciates me: A sense of isolation can lead to feelings of depression, anger, sadness, and irritability. Besides, it's a straightforward way to burn out if your boss or colleagues underestimate your accomplishments.

    Step 2. Talk about your burnout with your manager

    Many of us have psychological barriers when discussing mental issues with someone, especially if it's our boss or manager. Of course, there are cases when your company or team wouldn't listen to you and make things even worse. Yet it would help if you gave it a try before rushing to other burnout-treating strategies. It could lead to huge relief and improvements in your schedule.

    It is important to express your feelings so managers know what can help you. Suppose you notice their ignorance after revealing your feelings. In that case, you may even conclude you need to change the company to eliminate burnout. Some companies offer great health benefits, supplements, and gym memberships to help employees get back on track.

    A man is sleeping on his laptop and holds a cup of coffee in his left hand

    Step 3. Find & eliminate triggers that cause unhealthy stress

    When you finish talking about your burnout, it's time to act. Now you know the core reason for your burnout, you need to discover small triggers here and there that contribute to your tiredness and may enhance your burnout rate.

    Among these burnout-boosting triggers could be:

    • Inability to say "no" to people who shift their tasks to you

    If you tend to help your colleagues finish their tasks, you may easily end up with burnout from doing a job that wasn't yours in the first place. So remember the golden rule - your assignments come first, while helping others is meaningful only if you have spare time.

    • Lack of breaks during the workday

    Are you mastering the deep work practice at the workplace? Be careful since working nonstop for the whole day has more cons than pros for your mental health and productivity. Try scheduling your breaks throughout the day to declutter your brain and give your body a well-deserved rest.

    • Meeting fatigue

    Meeting fatigue is among the factors that can drop your productivity. With meeting fatigue, it becomes easy for you to get frustrated, tired, and eventually burned out.

    A woman is looking at computer and holding a cup of coffee

    During your daily meetings, track the factors that may turn your meetings into productivity killers. These factors include: how long the appointments are, how often they take place, how long they last, whether or not they occur on consecutive days, and if they involve any form of social interaction.

    Research claims that people who have meetings more than once a day without a break are more likely to experience meeting fatigue. Those who have appointments that last for an hour or longer also experience meeting fatigue at a much higher rate. Do you feel your arrangements are a waste of time, contributing to your burnout? Then talk about it with your manager to cancel them or spread them among the weekdays.

    • Workflow that annoys or bores you

    Even if you have the most monotonous job, your brain needs diversity to support your creativity, decision-making, and passion for work. In turn, when you get stuck in repeating activities & same tasks for weeks or even months, burnout is ready to win you over. At some point, you may feel like all the days are in a loop, making you apathetic and frustrated. So if there's any possibility for you to alter your workflow and make it more diverse, then you should use it.

    Step 4. Set your priorities to have your interests on top

    It is a common mistake for achievers to prioritize salary or learning opportunities over their interests. People change their professions repeatedly to pursue a higher income and learn a new skill set.

    woman is reading her notebook and talking by phone

    Yet, people face many struggles when they stray from what they truly want. They become so exhausted from a dull routine that day-to-day tasks seem mundane and repetitive. They hole themselves up in their office like prisoners instead of pursuing the career of their dreams. Fulfilling work should not involve having to suppress your interests, yet many desires get put on the back burner unnecessarily.

    If you want to avoid burnout, then you need to set up your career & life priorities that way so they coincide with your ambitions and dreams. Write them down, even if you can't reach them right ahead.

    For example, mention the field you'd like to work in and the skills you'd like to develop. Besides, you can also think deeper and decide which person you want to become: a strong leader or a great team player, a creative brainstormer, or an inspirational mentor. Every move towards this image and your ultimate priority will make you more inspired and motivated, keeping burnout out of your way.

    Step 5. Focus on activities that make you happier

    Let's be clear, even the job of your dreams could make you exhausted and lead to burnout. Keep in mind that there's no such thing as an easy job — but it's up to you to perceive difficulties and manage your mood. If you feel that you have lost your spirit and passion for work, let's get them back!

    a man and a woman are laughing at working place

    Our advice is pretty simple - focus on the things that make you feel you're at the right place doing the right thing. Instead of thinking about how annoying your colleagues are, keep in mind that you help each other grow your soft skills. Define how exactly you are contributing and helping others with your work, and develop pride in your heart. Enjoy every small thing you like about your work - like a refreshing coffee break or a brainstorming meeting that allows you to express your ideas. That way, you'll refill your motivation and make it easier to maintain a stable workflow without frustration or mental fatigue.

    Step 6. Support your mental health and productivity with supplements

    The essential part of your mental well-being and productivity lies beneath your diet and the nutrients you get. Yet, it's hard to watch your plate when focused on your career, personal life, and hobbies. That leads to malnutrition and various issues related to nutrient deficiency. If you lack nutrients, you may face:

    • constant fatigue and sleepiness
    • mood swings, anxiety, depression
    • "brain fog" and difficulties switching between tasks
    • memory issues and poor attention span
    • weak immunity

    So if you want to avoid these symptoms that may also contribute to your burnout, then you need a quick & efficient solution like dietary supplements. Of course, they can't replace foods but may provide full support to your daily performance and health. Besides, supplements are extremely convenient - grab a pill or add a scoop of powder to your morning drink, and that's all - no preparations or cooking needed.

    Here are a few supplement suggestions to keep burnout away:

    • B-vitamins and protein will keep you energized and active without consuming extra calories
    • Omega-3 and coenzyme Q10 are possibly effective for supporting your mental health and memory
    • Magnesium and ginseng could help you reduce stress levels and stabilize your mood
    • Vitamin C and zinc are well-known immunity boosters that may help you stay on track without getting sick

    You can browse supplements based on your health goals on our website - we have nutrients to cover any need! Stock on them and ensure you have reliable support during hard times when struggling with burnout. You’ll also contribute to your overall well-being, essential to achieving career goals and life plans.