Work burnout? 7 Science-Supported Strategies for Recovery

how mentally, emotionally, and physically, probably due to prolonged, unresolved stress? Have you lost your drive to become productive? Have you experienced changes in your sleep habits? Is it hard for you to concentrate? Perhaps you lose meaning in your work and you become pessimistic about life. What you are experiencing is called 'burnout'.

What is burnout?

Here is how the Mayo Clinic defined it:((MayoClinic: burnout work: how to detect it and take action))

"A state of physical or emotional exhaustion that also results in a loss of personal identity and a sense of diminished achievement."

The Mayo Clinic has also confirmed that burnout is not a medical diagnosis. Many experts believe that certain underlying conditions such as depression are responsible for burnout. In addition, the skoko report shows that about 44% of employees think they suffer from burnout. Sixty-three percent of employees surveyed will take sick leave due to a burnout. ((Gallup: Employee Burnout, Part 1: Top 5 Causes))

What are some common burnout symptoms?

  • Showing a pessimistic outlook on life or work
  • Physical, emotional and mental exhaustion
  • Low immunity to illness or disease
  • De-motivation
  • Decrease in labor productivity
  • Energy levels are depleted

If you're experiencing any of these symptoms, you may need to Read more as I show you seven researched covered recovery strategies when you're burnout from work. But before that, is there a link between stress and burnout?

What is the difference between burnout and stress?

Burnout can occur due to long-term, incessant stress, but it's not the same as stress. Stress includes overbearing pressures that take a toll on you mentally and physically. People who are stressed may feel better if they can bring everything into balance. Burnout, on the other hand, is a state of feeling empty, lack of motivation and mental exhaustion. When you suffer from burnout, you see no hope in your situation. While excessive effort is not drowned in duty, burnout is a state of total exhaustion. There is another side here. And you know when you are experiencing severe stress, burnout, you do not understand when this happens. So how do you know when you're experiencing burnout? You can follow these five stages.

What are the five stages of burnout?

Anyone can suffer from burnout at any point in their lives. However, research conducted on the NCBI website has indicated that burnout symptoms are varied across different life stages among working men and women. Young men and women between the ages of 20 and 35, and 55 and older, are prone to burnout. to a person. However, in general, these five stages of burnout.

1. Honeymoon Stages

What stage of the journey, how? At this stage, you are very excited about your job and you are not experiencing any stress symptoms. Do you remember your first day at work? Or starting a new startup? Your job satisfaction was high and you were super-committed, energetic and very creative. While you may notice predictable stresses at work, you can reset the implementation of coping strategies to help you achieve a fulfilling life. You are super enthusiastic about your work and you trade with other aspects of your life. Here is the theory behind this stage. If you can set coping strategies and maintain a work-life balance, you can live your whole life in this honeymoon stage without end. Here are some common symptoms to watch out for:

  • Unlimited energy levels
  • Job Satisfaction
  • High level of commitment to the task
  • Constant flow of creativity
  • High performance
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2. Stages of Awakening

At what stage of burnout awakening? Awakening stages when you start to lose steam on your optimism. This is the stage where reality finally sets in. Your high expectations that business or work is collapsing. Not only that, but your needs are not met, and you begin to feel disconnected from the world, from your comrades. Starting from this disappointment, you will start to see other symptoms. Here are some of them:

  • Lack of attention
  • Dissatisfaction at work
  • Lack of social interaction
  • Decrease in labor productivity
  • Insomnia or decreased quality of sleep
  • Irritability
  • Fatigue
  • Anxiety
  • Memory loss
  • Headache
  • unusual heartbeat
  • Trade from personal life
  • Change in appetite

You may also start feeling bored with your job or unusually tired.

3. Chronic Stage of Stress

The third stage is the chronic stage of stress. during this phase you will experience noticeable changes in your stress levels - from loss of motivation to frequent fatigue. These are some common signs:

  • Continuous weariness early in the morning.
  • Lack of hobbies
  • Anger
  • Transference of aggression
  • Loss of interest in hobbies
  • social withdrawal
  • Escapist activities
  • Repeatedly late for work
  • Absenteeism
  • indifference
  • physical illness
  • Missed deadlines at project implementation stages
  • Reducing sexual desire
  • Increase in alcohol or sugar
  • Increased caffeine intake
  • panic fear
  • Feeling out of order or out of control

4. Stages of Burnout

This is the stage when all symptoms become severe. This is the exact stage people refer to when they talk about burnout. At this stage, you will feel that it is simply not possible to continue with your life. Here are some symptoms:

  • Feeling empty inside
  • Diffidence
  • Behavioral changes
  • Social Isolation
  • Paranoia about problems at work or in your life
  • chronic headaches
  • Social isolation
  • Pessimism
  • Complete disregard for personal needs
  • Increase in physical symptoms
  • Development of a fugitive mindset
  • Desire to withdraw from society
  • Desire to isolate from family and friends.

5. Normal Burnout

This is the final step. At this stage, burnout symptoms have become firmly established in your life to the point where you may begin to experience physical or mental problems. Here are some symptoms:

  • Depression
  • chronic sadness
  • Chronic physical fatigue
  • Chronic mental fatigue
  • Burnout Syndrome

So is there any hope if you find yourself in any of the stages? While burnout is treatable, it requires you to accept your current reality and make the decision to change your lifestyle and mentality. You must see your dark moment as the stage that will allow you to find your purpose in life. If you're exhausted physically and mentally from work, here are ten research strategies to help you get your focus and productivity back:

7 strategies to help you recover from job burnout

1. List Everything That Overwhelms You

It will surprise you that the list is very therapeutic. The act of listing allows you to write down all negative thoughts and organize them in a way that you can better appreciate and understand. Take inventory of what you need to do daily, and then write down those tasks so you don't stress yourself when you want to remember them. Highlight the possible ways in which you can make each item less burdensome. For example, if you're writing a book, you can collaborate with other content writers to help prepare the content and proofread and edit the books so you don't overwork yourself. In addition, listing helps maximize resources by delegating tasks in the best hands.

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2. Learn to take a break

What can't be taken away from you no matter what will eventually break you. According to Len Robinson:((VoiceAmerica: burnout - rekindle the love of the elderly))

“Burnout doesn’t happen all of a sudden. It usually develops over months or years. Therefore, you will need considerable time to develop strategies to recover from burnout. If you can have fun as you make progress toward your goals, you will experience a happy working life."

So, as much as possible, have fun while you work.

3. We focus on your capabilities

You will always get tired when working on tasks that do not match your skills. Dr. Jim Harter, Dr. Gallup, says that "highly engaged workers spend four times as many hours on average doing tasks that are different compared to having no skills."((Gallup: How Employee Engagement Drives Growth)) You will enhance your abilities when you spend time on activities that match your skills. On the other hand, you will end up getting burned out of tasks that are beyond your strength.

4. Admit Your Weaknesses

It's not enough to focus on what you can do; you have to admit that there are things you can't do. You can lose your self-esteem and your energy is depleted when you complete tasks that you are less qualified or prepared for. So do you have some tasks that are less qualified for? Outsource instead.

5. Create a formidable support system

How do you communicate your weaknesses when we don't have a formidable support system? A strong support system such as your friends and work colleagues can advise and support you when you are at your low ebbs. BJCEAP recommends six steps to building a strong support system:((BJCEAP: Importance of developing a support system))

  • Browse the network and determine who can help
  • Trying new activities, meeting new people
  • Sign up for a book club
  • Appreciate the important people in your life and let them know
  • Join a local association or work-related group.
  • Be prepared to ask for support.

Besides, it's not enough to just get support. You should also strive to become your own best friend.

6. Learn to say no

When you start feeling symptoms of burnout from work, don't be shy about turning down new commitments. If you've built a strong support system, your team members will most likely realize when you're not capable of taking on more jobs.

7. Monitor Device and Internet Usage

This is another factor that can cause you to experience job burnout. You don't have to respond to all notifications on Facebook. Is your smart device causing you to get burned out? Find time to disconnect from the digital world and focus on more important activities. You cannot get enough sleep when you are too dependent on your smart devices. Sometimes you need to take a break from your gadgets so that you can get your life back. There is a story about a man who visited the doctor to get COVID-19 because he was showing symptoms. I think that the test result was? The doctor said that the test did not come out positive for coronavirus, but you tested positive for Corona bad news. What you expose yourself to can affect your mental health. You need to determine your mental health as you involve your digital devices and the internet.


Not to say it's impossible. Not to say it's not possible. Now is the time to get back your focus and productivity if you are exhausted physically and mentally from work.

Additional tips for dealing with burnout

  • How to Find Motivation When You're Completely Burned Out
  • 5 antidotes for burnout
  • 11 Easy Ways to Avoid Burnout
  • How to recognize burnout before it's too late
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