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How to get out of burnout syndrome?

In 2019, the World Health Organization (WHO) recognized the
as a syndrome.

Today, following the revision of the International Classification of Diseases, the
is considered an “
occupational phenomenon
“. Those affected experience specific symptoms such as, for example, exhaustion and lack of energy, experience a condition of isolation from work, experience feelings of cynicism and negativity, and can no longer perform.

Although Burnout has been talked about for several years, it is recently that this syndrome has soared. And the cause is the Covid-19 pandemic. But
what is the

cure for burnout
and how to
recognize its symptoms

How to recognize the symptoms of burnout

Recognizing Burnout is the first and most important step toward overcoming it. It enables early intervention, prevents its symptoms from worsening, and also teaches how to prevent the condition from recurring in the future.

Before even trying to point out some suggestions for getting out of Burnout, let us analyze what are the
most common symptoms

  • emotional exhaustion
  • Headaches, digestive problems, muscle tension, elevated blood pressure;

  • lack of motivation
    : at work you start to lose focus;

  • decrease in productivity

  • insecurity and low self-esteem
  • sense of loneliness and detachment, not only in the workplace but also in private life.

Burnout: how to get out of it?

By recognizing the symptoms early and intervening at the first signs, it is possible to overcome the syndrome and regain motivation and enthusiasm at work. Here are some
tips for getting out of burnout

Monitor your stress levels

Don’t underestimate the warnings and keep an eye on your stress levels. To help you, you can use a smartwatch with the function of
monitoring of stress
and heart rate.

Identifies stressors

Knowing what the stress triggers are will enable you to avoid or reduce the
with the same.

Keep a diary

can be a tool to support better stress management. To put it into practice, simply take pen and paper and jot down your thoughts-this way “metabolizing” oppressive problems and situations will become easier.

Seek the help of a therapist

You don’t have to feel embarrassed about asking for help from a
. You can also combine psychotherapeutic care with support from other experts: therapy reduces stress levels and will help you get out of the Burnout.

Build a support network

Talking about Burnout in an environment where you feel safe, with
people you

you trust
, helps relieve stress. Don’t be afraid to lean on others.

Don’t underestimate training (but don’t underestimate leisure either)

Dedicating ourselves only to work is not good for us; on the contrary, in order to preserve mental and physical well-being, it is important to devote ourselves to what we enjoy most. Un
, but also a

to combat stress.

Engaging in things that make you happy balances stress levels and helps you reconnect with yourself on an emotional level.

Talk to your supervisor

If you feel up to it, try talking about your uncomfortable situation with your
, asking for a
reduction in your workload

Learn a stress management technique

Stress management techniques are endless, it’s just a matter of finding the one
most suitable for you
: from nature walks to visualization and meditation exercises.

Be patient with yourself

Finally, remember that getting out of Burnout is not easy and that it will take some time before you start feeling relieved: be patient,
give yourself time
, try to find a work-life balance with the support of a therapist.


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