Simple Exercises to Cope With Burnout

We burn out when we stop believing in the effectiveness of our actions. But this can be dealt with. 

How to recognize burnout

In studies, burnout is defined as cynicism + a feeling of alienation + fatigue.

For example, you need to prepare a report for the conference. A cynical attitude can be manifested in thoughts like “I can not perform well.” You will want to move away from the problem and not look at your notes at all. As a result, preparation for the performance will tire you very much, although you will do little in a day.

There are also such symptoms:

Temporary but significant decrease in perseverance. For example, you rehearsed performance and made a reservation somewhere or forgot to say the most important thing. This upset you so much that you abandoned your preparations for several days.

Overthinking. You begin to think: “What if I make the same stupid mistake at the conference? What if I shut off all public speaking? What if I always make mistakes in my life and die being mediocre? ”

How to avoid burnout

To do this, you need to increase self-efficacy faith in your actions and the ability to achieve success. When it falls, burnout occurs.

According to researchers from Stanford University, the level of self-efficacy depends on four factors:

First-hand experience. Having successfully completed an important business, you become confident and inspired. This is the most reliable source of personal effectiveness.

Indirect experience. When others succeed in the business you want to succeed in, it inspires. Especially if these are the people you look up to. Thoughts arise: “Since others can, then I can.”

Conviction. Self-sufficiency increases when an important person for you says that you can do it. For example, parents, spouse, mentor.

Physiological and psychological state. Anxiety, stress and constant fatigue reduce self-confidence.

How to cope with burnout, if it was not possible to prevent it

Blogger Kunal Shandilya recommends exercises to improve self-efficacy.

  1. Step up the pace

If you burn out, you will not be able to immediately write a long article or create a new product. Start small. Small victories will gradually strengthen you. Use the resulting surge of confidence to succeed in big tasks. Over time, you will return to a normal level of effectiveness.

  1. Use visualization and auto-suggestion

The basis of self-hypnosis is a change in subconscious beliefs. To do this, repeat positive settings over and over again. Moreover, they must have emotional reinforcement. For example, every morning, say to yourself several times: “I have high self-efficacy. Sometimes I burn out but then recover and achieve success. “

  1. Be an example to others

You will inspire others with your example when you enhance confidence in your strength. Remind yourself of this. Their emotional upsurge and increased performance will inspire you in return. Get a vicious circle, useful to everyone.

  1. Learn to deal with anxiety

For many, anxiety is one of the main factors that reduce self-efficacy. To deal with it, follow this plan:

  • Noticing you are worried, pause.
  • Identify disturbing thoughts.
  • Rate how reasonable they are.

The most common cause of concern is far-fetched fears. If you have more serious problems with anxiety, consult a specialist.


Repeating these exercises regularly will help prevent burnout. But there are situations when you still run the risk of burn out, for example, if you are very tired. Therefore, always give yourself rest, it is good for overall health.

As soon as you notice that self-efficacy is on the decline, bad thoughts about work and estrangement appear you should immediately follow the course of these exercises.

Picture Credit: Pexels

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