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The topic of professional burnout has become “trendy” over the past few years for a reason.

Many social researchers have long been sounding the alarm and discussing a global trend called “team fatigue.” Performance analysis shows a decline in key indicators everywhere. This does not depend on industry, company size, or position. Almost everyone, from managers to business owners, is susceptible to professional burnout.

We need to understand what causes burnout and what methods can be used to overcome it.

How does burnout manifest?

Burnout is often confused with depression because both conditions have similar symptoms. However, it’s essential to understand that burnout is a result of chronic work-related stress, while depression is a more serious condition with different causes.

Burnout symptoms

>> Loss of motivation and interest in work. A person “fades away,” becoming indifferent and disengaged. When a manager loses motivation, the entire department loses enthusiasm.

>> Signs of autoaggression. Self-criticism and devaluation of one’s results: “My work is nothing, I’m doing something meaningless, I’m nobody as a specialist.” This leads to a decrease in motivation, productivity, and personal growth, as well as the development of depression and anxiety.

>> An outbreak of aggression toward others. Powerlessness and growing anxiety make communication difficult, and the situation escalates to open conflict or an overall depressed team atmosphere.

>> Loss of meaning. Executives and top managers have a major impact on the culture and atmosphere of the company. When they lose their sense of purpose, it can lead to a decline in the quality of everyone’s work and poor decisions.

>> Apathy and fatigue. Burnout, accompanied by apathy and fatigue, leads to demotivation, indifference to work, and loss of faith in your abilities. This leads to an increase in mistakes, missed deadlines, careless work, and a deliberate deterioration in quality.

Burnout has serious consequences for both the individual and the company, so it is important to recognize it in time.

What are the reasons for burnout?

External factors beyond our control negatively affect mental health and lead to burnout. Political instability, social unrest, wars, and other negative events in society create an atmosphere of fear and anxiety.

However, personal and professional factors have an even greater impact on the development of this syndrome.

1. A job that brings no satisfaction. Having to perform uninteresting tasks makes your days monotonous and meaningless. And the lack of opportunities for growth and self-actualization creates a sense of stagnation and hopelessness.

2. Perfectionism. Striving for perfection in everything creates constant stress. Obsessing over mistakes and the inability to forgive oneself for failures makes work a source of anxiety and dread.

3. Unfair pay. The lack of financial incentives for complex and responsible roles leads to decreased motivation and a loss of interest in work.

4. High workload and volume of tasks. Sometimes the flow of tasks seems endless, and one gives up because even if one works 12 hours a day, the list of tasks does not decrease. As a result, a person feels helpless in the face of the workload.

5. Unbalanced life. Lack of time for recreation and hobbies leads to a constant feeling of fatigue and exhaustion because there is no way to restore energy and enjoy time for yourself.

6. Psychological problems. The inability to leave personal problems outside the workplace is detrimental to both professional performance and mental health. Low capacity to manage stress and emotions leads to exhaustion and poor performance.

7. Negative effects of the work environment. A toxic team and conflicts with colleagues create a tense atmosphere and reduce motivation. Lack of support and mentoring from management leads to loneliness and a sense of isolation.

8. Special characteristics of a profession. People who work in stressful and dangerous conditions, where they have to respond quickly to unpredictable and traumatic situations, are more likely to experience burnout if there is no appropriate support.

Unlike external causes, we can do something about personal and professional factors.

How to deal with burnout?

It is possible to fight burnout, and most importantly, it is necessary.

1. First of all, take a break. This is the easiest and most effective way. Professional burnout is exhaustion on all levels, so a vacation or just a few days off will help you recover.

2. Take care of yourself. Find ways to relax during the day: drink herbal tea, listen to music, meditate. Don’t ignore your needs—your work won’t go away, but you might get sick if you think self-care is a luxury. Relaxation does not mean inactivity. You can read books and take a walk in nature. The main thing is that you should do something that will nourish you and help you get away from your problems.

3. Analyze the causes of your situation. Try to understand what exactly is causing you to feel exhausted. This can be difficult, but it is important to take this step. Sometimes the causes are obvious, and sometimes you have to dig deeper to find them. Once you have identified the cause, you need to start looking for ways to address it.

4. Follow the routine. Yes, it’s trite but effective. Sleep seven to eight hours a day, eat healthy, and exercise regularly. This will help you maintain your physical and emotional health and therefore productivity.

5. Find like-minded people. Communicate with people who are also experiencing professional burnout. This can help you feel that you are not alone, share your experiences, and learn from others.

6. Don’t be afraid to say no. You don’t have to take on more than you can handle. Be able to say no to additional tasks and responsibilities that only add to your exhaustion. This is important to learn because sometimes we create problems for ourselves by agreeing to do things that are beyond our power and capacity.

7. Ask for professional help. If you can’t handle burnout on your own, don’t hesitate to seek help from a psychologist or business coach. They can help you identify the “weak spots” that are draining your resources and develop an action plan.

Once you’ve overcome professional burnout, it’s important to remember that even your favorite job won’t bring you joy 24/7. Most of the time, you might be doing routine tasks where occasional misunderstandings, setbacks, mistakes, and fatigue are inevitable. But that doesn’t mean you’ll be on the verge of burnout again. Now you will cope, and you will have strength and energy based on understanding your capabilities and boundaries and the importance of self-care.

It is impossible to completely “turn off” the impact of the personal aspect at work. You can’t leave your mental health and what’s going on in your life now somewhere with a psychologist. However, by understanding and clearly defining the boundaries between your personal life and your work, you will significantly reduce its impact. For instance, criticism for mistakes won’t bring you down, communication with your boss will be easier, and a sense of community with your colleagues will be stronger.

Remember, recognizing a problem is the first step toward solving it. Burnout is an opportunity to pause, rethink your life, take stock, and find new ways to achieve happiness and fulfillment.

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