Burnout syndrome or professional burnout syndrome is a state of exhaustion, both physical and mental, which occurs in people whose profession involves a special responsibility and/or frequent interactions with people, leading to decreased performance at work, affecting relationships with those around them but also to decreasing the quality of life.

People suffering from burnout feel overwhelmed by the pressure to respond to professional requirements and, over time, this constant accumulation of stress leads to the loss of interest and motivation that were once the basis of professional activities.

As manifestations, we mention: sleep and digestion disorders, the feeling of exhaustion and decrease of professional performance, the decrease of the ability to interact with those around us, the feeling of emptiness of the soul.

It is important to have and maintain a balance between sleep, work and relaxation, respecting the rule of the 3 eight, namely: 8 hours of work, 8 hours of relaxation and 8 hours of rest. If, however, you cannot follow the rule of 3 eight, establish your own strategy to get out of the burnout state.

Below are some examples:

Although it may seem almost impossible to apply, this strategy involves moving away from all the things that led to the burnout. Only by getting out of the harmful environment that brought you to this state, you can think lucidly to find solutions. It therefore eliminates the causes, even if this decision may apparently bring damage in its turn.

One of the symptoms of burnout is the tendency to isolate from other people. Therefore, in the happy situation where you realize that you suffer from burnout, choosing to ask for help is one of the first methods of healing. The support of friends and family is necessary to regain the perspective, motivation and energy lost through burnout.

If you have reached burnout, it is clear that something important in your life does not work as it should. Find time to redefine your ideals, priorities and the things that really motivate you. Think about whether you invest your time and energy in something that is not paramount to you and that stops you from realizing the things that really matter. If you realize that you have neglected something important, redirect your efforts towards it.

Instead of waiting for other people to notice the situation you're in, make sure your superiors are aware of the aspects of your job that led to burnout. Reach out to the person who can change this so that your work experience is improved.

If you are constantly asked to perform tasks that do not fall within the description of your job, ask for a reconsideration of the responsibilities assigned to you. Also, if the reason for burnout is routine caused by repetitive requirements that no longer give you any satisfaction, ask for new responsibilities or you can even consider changing your job.

The most drastic way to stop the effects of professional overwork is to break up for a while with work. Use your holidays to spend a vacation that recharges your batteries and helps you rethink your future prospects.

You may feel less stressed if you take short breaks during working hours. There is no set rest time that works for everyone, but a few minutes of relaxation, every 1-2 hours worked, can help.

One technique would be the following:

➢ Set a timer for 25 minutes.
➢ Focus on a single task these 25 minutes
➢ Take a 5-minute break when the timer stops
➢ After the fourth set of 25 minutes, take a break of 15-30 minutes.
➢ Repeat until the workday is over.

There are studies that prove that you may feel more energized if you exercise during breaks. A walk of 10-15 minutes can be useful.

It's hard to completely avoid mental exhaustion, but you can try to find your body's natural relaxing response. For example: you can do a massage or you can try meditation, yoga or watching a funny movie.