Burnout is a growing concern in the workplace, affecting individuals of all ages, backgrounds, and professions. And it affects our personal lives too. Just like the flu, burnout can occur multiple times in a year and can have severe consequences on an individual’s mental and physical health. However, unlike the flu, burnout is not limited to specific groups and can affect anyone in their active working years, regardless of their experience, status, or occupation.
The term “burnout” was first introduced in the 1970s by Herbert Freudenberger, a psychologist, to describe the severe stress experienced by professionals in the helping professions. The World Health Organization now defines burnout as a condition rather than a malady, further highlighting the need for prevention and management strategies.
In 2022, during the development of the Burnout Coaching Project, a team of professionals from Bulgaria and Belgium immersed themselves in the topic of burnout prevention, writing a handbook on burnout prevention in adult education. I was happy to be part of the team and what to share some insights with you. Through extensive research, we identified three key takeaways that highlight the consequences, hope, and actions necessary to prevent burnout.
- Firstly, the consequences of burnout are severe and can derail an individual’s work, study, and social life for a minimum of 6 months to 1-2 years. Burnout can lead to a decline in job performance, a decrease in overall well-being, and an increase in physical and mental health problems.
- However, there is hope. Individuals who have experienced burnout often restart their personal and professional lives with more meaning, purpose, and consciousness. Burnout can be a turning point, leading to personal growth and development.
- To prevent burnout, it is crucial to establish well-being habits. These habits can include regular exercise, healthy eating, good sleep hygiene, and stress management techniques such as meditation or mindfulness. By prioritizing self-care and seeking support from mentors or coaches, individuals can reduce stress and build resilience, leading to better self-efficacy and a decreased likelihood of burnout.
Burnout is a growing concern that can severely affect an individual’s mental and physical health. However, by establishing well-being habits, seeking support, and building self-efficacy, you as a trainer and coach, but also as an individual – can prevent burnout and improve the overall well-being. Not only yours but the ones of your learners and clients. As burnout can affect anyone, it is essential for all of us to prioritize self-care and seek support when needed to maintain good mental health and prevent burnout.
Where to start?
- Mindfulness Meditation: Mindfulness meditation is a simple practice that helps to train the mind to focus on the present moment without judgment. It is a powerful tool to manage stress and build resilience. To start, find a quiet and comfortable place where you won’t be disturbed. Sit cross-legged or in a chair, with your back straight, and close your eyes. Take a few deep breaths and then focus your attention on your breath. When your mind starts to wander, gently bring it back to your breath. Start with just 5-10 minutes a day and gradually increase the time as you become more comfortable.
Alternatively, try this meditation or ask a friend or fellow coach/trainer to guide you through it: https://www.svetoslavastoyanova.com/a-bridge-to-oneself-a-mindfulness-technique/
- Physical Exercise: Regular physical exercise can help to reduce stress and improve overall well-being. It is important to choose an activity that you enjoy and can commit to on a regular basis. You could start with a daily 20-minute walk, yoga, or lightweight training. Gradually increase the intensity and duration of your exercise as you become fitter and more comfortable.
- Time Management: Poor time management can contribute to burnout, especially if you are constantly rushing and feeling overwhelmed. To prevent burnout, it is important to manage your time effectively. This means setting priorities, breaking tasks into manageable chunks, and learning to say no to tasks that are not essential. You can start by making a daily to-do list and setting realistic deadlines for each task. Remember to take breaks and give yourself time to rest and recharge. And last but not least, depending on your work and life roles, maybe you also learn to delegate. Inspiration on the topic is available here: https://www.trendingtopics.eu/are-you-the-only-one-who-can-do-the-job-tips-and-tricks-on-delegation-for-startup-owners/
Incorporating these three habits, namely – mindfulness, exercising, and improving time management – into your daily routine can help to prevent burnout and improve overall well-being. It takes time to develop new habits, so be patient with yourself and keep practicing.
About the author: Svetoslava is representing the Belgian partner in the project, NMCT: https://nmct.eu
Connect with her via LinkedIn:
Svetoslava Stoyanova, ACC, ICF
https://www.linkedin.com/in/svetoslavastoyanova/