Three Simple Strategies to Avoid Burnout

Burnout is a psychological term for the experience of long-term exhaustion and diminished interest. A lot of people make the confusion between burnout and other mental health problems such as depression. Burnout is not considered as a mental illness by the DSM IV, but rather “A state of physical, emotional and mental exhaustion caused by long term involvement in emotionally demanding situations.” – Ayala Pines & Elliott Aronson

The origin of a burnout varies depending on people but it is usually the results of high demanding work environment combined with a high performer who is working too hard to meet expectations (self-imposed expectations or from the job requirements). The symptoms are extreme fatigue, lack of energy, exhaustion then people become disinterested by their jobs, they become aggressive or cynical and blame others for disillusionment with their work.

With today’s highly wired working environment, people are constantly bombarded with information and demanding requests from a global organization where, like Victoria Queen said about the British empire “the sun never sets.” pretty much the same as our global economic development in China India and Western Countries.

Burnout is not only the privilege of global workers who receive more than 100 of emails per day, working on Sundays until 1am or the jet-lagged travelers abusing the “red eye” flight from San Diego to New York. It can happen to the so called “Blackberry Moms” who are aiming high to prove the world that they can do everything at home and at work. Your kids too are at risk with high expectation from their parents, pressure of exams and peer pressure to participate in social media.


Make sure your needs are met first before your help others.
Identify your natural working style and preferences as well as things you don’t like and check the gap with what you want to project at work. The higher the difference between what you really are and what you want to show to others the higher chance to get a burnout. consider working with a personal coach to take a psychometric test to identify your profile.

Just say no in a very calm tone, not given detailed excuses. If you are afraid to loose a relationship or a job because you say no, then it is time to think to either drop your friend or change career that is a better match to your profile if you can afford it or if you have been recently laid off. Otherwise try to explain to your boss with facts and logic rather than emotions that you can do only certain amount of work and offer options (delegate, change priorities, use a different system, use technology to help you )

Eat Well (plan your meals one week in advance and shop accordingly, do online shopping for groceries to save time, increase your intake of fruits and vegetable, use apples rather than highly refined junk food. Do not skip breakfast.
Exercise: no time ? try to avoid using your car whenever possible, just 30 minutes per day of walking or using stairs is already beneficial for your health.
Sleep Enough, know what is the right number of hours for you maybe between 6 and 8 and try to go to bed before 11pm, the quality of the sleep is better. Use meditation or other kind of stress-relief techniques like essential oils, yoga, healing/new age music…Actually you can download free podcasts on guided meditations on iTunes.

Since burnout starts by physical and emotional exhaustion those 3 simple tips will help you stay on the safe side and do not hesitate to check with your doctor if you experiment intense fatigue, feeling down or loosing appetite and interest in life, it could be depression that needs to be treated.

BE WELL and don’t forget to have fun

About Anne Egros

Zest and Zen is a blog about Expat Life Challenges, Global Leadership, Intercultural Communication, Health and Wellness, Nutrition, Change Psychology, Life Transitions
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2 Responses to Three Simple Strategies to Avoid Burnout

  1. Anne Egros says:

    Other resources : you'll find on this page1-What Burnout Feels Like2-Two Ways that Burn Out Can Disguise Itself3-The Difference Between Burning out and Feeling Stressed4-Danger Signs on the Job5-The 'Burnout' Checklist6-What to do if you suspect you are burning out7-Ways to Cope with Stress on the Job8 Pointers Back to Health

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