How can I avoid burnout at work?

Q: In a few weeks I start a recent job. What can I do to prevent burning?

The next step in your career may be stimulating – but it can also bring a sense of stress and anxiety, which can lead to overtime burnout.

Although, according to the work phenomenon World Health Organization. Experts say that people who experience him may feel physically and emotionally exhausted or be exhausted before starting a work day. They can also feel cynical at work and think that they are worse. Sometimes professional burnout can imitate depression and make it complex to enjoy everyday life.

It may seem that “wearing a ponderous load, like a sack of potatoes all the time,” said Luana Marques, a professor of psychology at Harvard Medical School, who runs a clinic that helps managerial manage burnout.

IN 2024 probe Of the over 2,000 full -time employees in the United States, scientists have found that over half of the last year has reported that they felt burned. And although burning prevention should not be loneliness, there are some steps that you can take to minimize it.

What causes burnout?

Special circumstances that cause burnout may vary depending on the person, said Michael P. Leiter, a retired professor of psychology at Acadia University in Canada and co -author of the book “The Burnout Challenge”. But it often happens when your job expectations do not quite match reality, he said.

Although there are many aspects of work that can contribute to burnout, the work is most obvious. Experts said that if you regularly ask for more than you can deal with, you’ll probably be burned.

You can feel “as if there is always a gap between how much you have to do, and what time do you have to do it,” said Dr. Cynthia M. Stonnington, deputy medical director of the Office of Joy and well-being at Mayo Clinic in Arizona.

Dr. Marques said you may be burned out if you don’t feel that you have control over your day or your tasks are not fulfilling. If you think that the work you do is unethical or if you feel disconnected from your colleagues or you think you are treated unfairly by the boss or colleagues, it may also lead to professional burnout, she added.

How can I prevent it?

Dr. Leiter said that many parts of your work have no control. He added that it is significant to recognize that it is not only up to you to create a work environment that soothes burnout.

However, if you want to be proactive when starting work, accept being recent and ask many questions, said Mindy Shoss, a professor of psychology at the University of Central Florida.

Dr. Leiter said that saying to the boss, which excites the most in his recent role, and ask how you can regularly integrate these tasks on a business day, said Dr. Leiter. This strategy is called “creating work” and some small studies Suggest that this can create a sense of strengthening and make your work more significant.

You can too Dr. Stonnington said that start regularly discussing your daily or weekly priorities with a manager. She added how you will receive opinions about your work. She said that initiating these discussions would aid prevent burning, making sure you understand how you behave and what you can do to improve, she said.

Although you may have nothing to say in all tasks you need to do at work, you can reduce the risk of burnout by controlling When You do it, said Dr. Shoss. This degree of control may not exist in all work, but Dr. Shoss prefers to write and research in the morning, when he feels the most alert and productive, she said. He saves meetings with his friends for the afternoon.

Speaking, when you feel overwhelmed with burden on work, is another way to prevent burning, said Ron Z. Goetzel, director of the Institute of Health and Performance at Johns Hopkins Bloomberg School of Public Health. This will give your manager the opportunity to assess whether some tasks can be thrown out of the list of things to do.

Development real relationship He can also aid with his colleagues Keep burnout Creating the possibilities of camaraderie and mentoring, said Dr. Marques. Dr. Stonnington added that they do not have to be your best friends: even “loose or superficial” connections can aid “feel really involved and energized by some of the work you do,” she said.

Dr. Marques added that do not forget that your relationship and hobby, apart from work, are also significant. She said that having other interests and sources of support would aid you bounce when your work falls. So try to find time for other classes that bring you joy, regardless of whether it is a passion project, spending time with friends and family, or continuing a recent hobby.

Or, don’t let yourself do anything, said Dr. Goetzel. “You can just lie down and look at the ceilingIN– he said. “People should do this more.”