How to Prevent Burnouts

By Prev Info - January 20, 2023

How to Prevent Burnouts

Burnout happens when you overtax your mind and body. Burnout is the reaction to dealing with stressful situations over a long period of time. It's marked by a physical and emotional exhaustion, coupled with a decreased interest in work or life in general. Your doctor should be your first point of contact for dealing with burnout, but you can help prevent it before it even occurs. According to Dr. Steven Berglas, a social psychiatrist specializing in executive coaching and management consulting, the key is to set and meet reasonable goals. "You'll stay emotionally involved in your work and keep burnout at bay," he says.


1 - Adopt a healthy sleeping routine. While it's important to get between seven and a half and nine hours of sleep every night, it's also critical that you get up and go to bed at the same time every day. These healthy sleeping habits will ensure that your mind and body are rested and able to deal with stressful scenarios.  

2 - Eat healthy foods to sustain proper energy levels. Your diet should include between seven and 10 fruit and vegetable servings, six to eight grain product servings, two dairy servings and two to three meat (or protein alternative) servings every day.

3 - Exercise every day to sustain and increase your mental and physical energy. The Centers for Disease Control and Prevention suggest that adults need about two and a half hours of moderate-intensity aerobic activity every week and strengthening exercises that target each major muscle group two days a week.

4 - Identify what you're good at and enjoy, and find opportunities to nurture those skills. For example, if you're an athlete, sign up to be a coach for kids in the sport you excel at or write sports articles for your local newspaper. These activities will cultivate your strengths and boost your self-esteem, something that's usually lacking in those experiencing burnout.  

5 - Set manageable goals at work and at home and stick to them. Write them down and display them in your office or on your computer's background as a constant reminder.

6 - Think about your priorities in life and use them to set boundaries. For example, if you have a family, spending time with them will likely be a high priority for you. A boundary could be limiting the amount of work you do at home.

7 - Organize your time at work and at home. Use an agenda to note your responsibilities at every hour of the day. Always ensure there is time for you to relax and spend time with your family every day. Look ahead in your agenda to prepare for upcoming events.

8 - Meditate for at least 15 to 20 minutes every day. A 2009 article from the "Journal of the American Medical Association" suggests that mindful meditation, the awareness of everything that passes through your mind, could be the most helpful form of meditation to prevent burnout.

9 - Get support from your family and friends during stressful times. Sharing your experiences will help relieve some of the burden.

Tips & Warnings

Visit your doctor if your burnout is negatively effecting your work and home life.



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