Updated: 2021, Jul 27

4 Tips for Overcoming Work Burnout

Learn what work burnout is, and tips to help you combat this type of work-related stress.
4 Tips for Overcoming Work Burnout
Tips to overcome work burnout and regain your balance. Image/Shutterstock

Work burnout sometimes termed “job burnout,” is a relatively recent topic of conversation in the medical community. While not officially listed as a medical diagnosis, it is nevertheless taken as a serious, definable, and prevalent phenomenon among adults in the workplace.

For those new to the concept, work burnout is usually defined as a pervasive feeling of exhaustion, emotional distress, or anxiety precipitated by a stressful work environment. While the best cure for work burnout is a change in company culture, that option isn’t always available.

If you want to take matters into your own hands, this article lists a few strategies. Below, you will find a balanced mix of wellness products, personal practices and interventions you can try if you are suffering from work burnout. Alternately, these tips work well to avoid work burnout, if you want to be proactive.

Try Calming Reishi Tea

Long revered in Eastern cultures, reishi mushrooms have potent calming capabilities. Proponents of this adaptogen mushroom report feeling a lasting calmness after drinking reishi tea regularly. It’s well recognized for its ability to support healthy stress responses and soothe anxiety.

A basic recipe for this calming tea is three grams of reishi mushroom powder to a cup of boiling water. From there, you can add sweeteners like honey or maple syrup, dairy or non-dairy milk, coconut oil, and even a pinch of salt to bring everything together. You can visit Rritual Superfoods for pre-packaged doses of powder (they also sell Chaga powder and lion’s mane – other great choices for health and wellness).

Learn to Say “No”

Next, a personal practice that may be easier said than done: Learn how to say “no.” A lot of workplace stress stems from one’s natural desire to please others, even at one’s own expense.

Setting healthy boundaries with your work is necessary to avoid burnout. This may include requesting no work emails during off-hours (or setting a precedent yourself), taking on only as much work as you can handle, or – quite literally – saying “no” to the occasional project, meeting, or event.

Practice Positive Self-Talk

On the one hand, work burnout is caused by your relationship to your work environment. On the other hand, it may also be caused by your relationship with yourself.

Negative self-talk, in the form of reflexive criticism, can weigh on your brain, causing you to feel increasingly anxious and discouraged. All of that anxiety adds up. Eventually, it may lead to feelings of fatigue and disconnect.

Set aside time to practice “positive self-talk.” Instead of focusing on things you did wrong today, consider the small victories and successes. Congratulate yourself when things go right, and – as hard as it sounds – brush it off when things go wrong.

Speak with a Professional

Lastly, a straightforward piece of advice. In addition to sipping reishi mushroom tea, setting boundaries, and dispensing with personal compliments, consider seeing a therapist or psychology professional. Especially if your burnout experience is severe, talking to a professional can really help. You don’t have to suffer alone.

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Sam Kramer, MS, RD, CSSGB, LDN, CISSN

Sam Kramer is a Registered Dietitian, Licensed Dietitian Nutritionist, Six Sigma Green Belt Certified, and Certified Sports Nutritionis

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