Burnout arises from chronic stress and a lack of support, rest, and relaxation. It's a serious issue that depletes our emotional and physical resources.
Luckily, we can use the "3R" recovery strategy, backed by occupational psychology research (Demerouti’s "Job Demands-Resources model"):
1) Recognize signs: Track exhaustion, lack of motivation, cynicism towards work, or reduced efficacy daily via a quick journal.
2) Restore boundaries: Set at least one non-negotiable rule, like no emails after 7 PM, to protect your rest and recovery time.
3) Replenish energy: Schedule micro-breaks (5-10 minutes hourly) for movement or deep breathing; prioritize sleep (7-9 hours) and one enjoyable non-work activity weekly.
Studies show that consistently using the 3R technique consistently and detaching from work through it decrease burnout symptoms by up to 40% in a few weeks. Of course, feel free to seek support if symptoms persist!
Luckily, we can use the "3R" recovery strategy, backed by occupational psychology research (Demerouti’s "Job Demands-Resources model"):
1) Recognize signs: Track exhaustion, lack of motivation, cynicism towards work, or reduced efficacy daily via a quick journal.
2) Restore boundaries: Set at least one non-negotiable rule, like no emails after 7 PM, to protect your rest and recovery time.
3) Replenish energy: Schedule micro-breaks (5-10 minutes hourly) for movement or deep breathing; prioritize sleep (7-9 hours) and one enjoyable non-work activity weekly.
Studies show that consistently using the 3R technique consistently and detaching from work through it decrease burnout symptoms by up to 40% in a few weeks. Of course, feel free to seek support if symptoms persist!
