Workplace Burnout: How to manage it -2

Managing Burnout

In our previous blogpost, we have dealt with the definition of burnout, signs and symptoms, and its causes. In this article, we will examine how to manage burnout.

Burnout is not the end of the world. It can be managed to get your work groove back on, and here’s how

Take out time to Exercise

The least that comes to your mind when you are burnt out is exercise. However, exercise is a potent antidote to burnout.

Make it a point of duty to exercise for at least an hour a day. If this is too much for you, you could split it into a 10-minute burst of activity. Taking a 10-minute stroll can improve your mood for the next 2 hours.

Exercises that involve you moving both your arms and legs are efficient in lifting your mood, increasing your energy, sharpening your focus, and relaxing both your mind and your body. Dancing, swimming, weight training and running are rhythmic exercises.

To manage burnout with exercise, switch your focus from your thoughts to your body. Be more concerned about the sensation you feel dancing, or the fresh wind on your skin.

Improve your Mood and Energy Levels by consuming Healthy Meals

The food you consume has the potential of determining your mood and energy levels throughout the day.

Reduce your intake of sugar and refined carbohydrates. You may crave foods containing large amount of sugar such as burger, pasta, French fries, etc., but these foods rapidly lead to a crash in mood and energy.

Minimize consuming foods that can have negative effects on your mood. Foods such as trans fats, caffeine, and other foods with chemical preservatives or hormones can crash your mood and decrease your energy level.

Consume food rich in Omega-3 fatty acids. They help boost mood. Seafoods (such as Mackerel, Salmon, Herring, Anchioves, Sardines), walnuts, seaweed and flaxseed.

Moderate your alcohol intake. Temporarily, alcohol reduces worry, but too much of it can cause anxiety as it wears off.

Reduce your workload.

Minimize your to-do list. Set realistic goals. Three to four tasks per day are enough. You get overwhelmed when you have many items on your to-do list and you cannot complete them.

Reach out for Help

Ask your co-workers and superiors for help and assistance. This does not mean you are not competent. Asking for help will prevent you from burnout, as you are able to accomplish your tasks.

Lastly. If you think, any of these are not helpful. You need to consult a certified therapist who will listen to you and help you manage burnout.


This post first appeared on, Nigeria’s first healthcare practice connecting healthcare professionals to quality healthcare facilities and consumers.

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