How can you address your burnout?

·        Every person’s story is unique and there is no one-size-fits-all way of addressing it.

·        This is my approach when a colleague reaches out to me with burnout symptoms. It may help you find the underlying cause of your burnout and may help you identify ways of addressing it.

A flowchart titled 'What stage of burnout are you at?' with three main categories: 'Burning Out,' 'Emotional Dysregulation,' and 'Symptoms of Burnout.' 'Burning Out' includes decreased multitasking ability and performance. 'Emotional Dysregulation' mentions impaired impulse control, problem solving, and self-monitoring. 'Symptoms of Burnout' involves decreased sense of accomplishment, depersonalization, or emotional exhaustion, and advises seeking professional help. The chart guides to actions like taking a burnout risk calculator, working on oneself, getting a coach, working with a supervisor, or changing jobs.

Burnout Risk Calculator

Addressing individual factors:

Improving working memory:

•        Increasing focus, reducing multitasking and maintaining an organized environment

•        Memory techniques - chunking, mnemonics, and repetition

•        Regularly learning new skills

•        Mindfulness meditation

Improving attention:

•        Reducing screen time, especially smartphone use

•        Getting restful 7-8 hours of sleep

•        Reducing distractions during work

•        Taking scheduled breaks

Improving neuroplasticity by increasing BDNF

•        Regular physical activity

•        MIND diet – combination of Mediterranean and DASH diet

•        Learning new skills, reading

•        Engaging in challenging cognitive tasks

•        Adequate sleep

•        Regular exposure to sunlight 

•        Managing stress -mindfulness meditation, social interaction