{"id":57309,"date":"2025-07-15T15:30:30","date_gmt":"2025-07-15T15:30:30","guid":{"rendered":"\/a17vibf\/mind-tools-member-newsletter-september-19-2024\/"},"modified":"2025-07-15T15:30:30","modified_gmt":"2025-07-15T15:30:30","slug":"mind-tools-member-newsletter-september-19-2024","status":"publish","type":"product-content","link":"https:\/\/www.mindtools.com\/a17vibf\/mind-tools-member-newsletter-september-19-2024\/","title":{"rendered":"Member Newsletter: Managing and Avoiding Burnout"},"content":{"rendered":"<div class=\"ew-image\"><img decoding=\"async\" alt=\"\" data-height=\"779\" data-name=\"content.png\" data-size=\"1522\" data-type=\"image\/png\" data-width=\"1600\" src=\"https:\/\/nova-live.imgix.net\/\/image-12bc542a-ce30-4ef7-9584-e6143f5b67b2.png?q=60&amp;fm=webp&amp;fit=crop&amp;fp-x=0.5&amp;crop=focalpoint&amp;fp-y=0.5&amp;rot=0&amp;fp-z=1&amp;w=700&amp;h=341\"\/><div><figcaption><\/figcaption><\/div><\/div><div class=\"ew-image\"><img decoding=\"async\" alt=\"Simon Bell, Mind Tools Writer and Content Editor\" data-height=\"543\" data-name=\"content.png\" data-size=\"246\" data-type=\"image\/png\" data-width=\"578\" src=\"https:\/\/nova-live.imgix.net\/\/image-4412878b-3b7c-4694-bf89-3eb09290e9ae.png?q=60&amp;fm=webp&amp;fit=crop&amp;fp-x=0.5&amp;crop=focalpoint&amp;fp-y=0.5&amp;rot=0&amp;fp-z=1&amp;w=700&amp;h=658\"\/><div><figcaption><\/figcaption><\/div><\/div>\n\n<h1 class=\"wp-block-heading\">Managing and Avoiding Burnout<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">How to Handle Your Time and Stay Healthy<\/h2>\n\n<p>By Simon Bell, Mind Tools Writer and Editor<\/p><p>Summer\u2019s over, at least where I\u2019m sitting, here in the northern hemisphere. Vacations are a dwindling memory, and many of us return to our desks and find ourselves facing a busy stretch to year-end, with increasing demands and responsibilities. <\/p><p>It\u2019s easy to over-dramatize this period of general glumness. The change in the weather can seem to mirror a dampening of the spirit. But it genuinely is a time when many people begin to experience burnout, especially when they try to immediately regain their pre-vacation productivity. <\/p><p>Balancing the renewed workload while maintaining personal wellbeing is a significant challenge. So, how can you effectively <strong>manage your time and avoid burnout? <\/strong><\/p>\n\n<h2 class=\"wp-block-heading\">Burnout: More Than Just Fatigue <\/h2>\n\n<p>According to a <a class=\"ew-link\" data-url=\"https:\/\/www.gallup.com\/workplace\/406232\/uncomfortable-necessary-conversations-burnout.aspx\" href=\"https:\/\/www.gallup.com\/workplace\/406232\/uncomfortable-necessary-conversations-burnout.aspx\" target=\"_blank\" rel=\"noopener\">2023 Gallup report<\/a>, 76 percent of employees experience burnout at least sometimes. The rise of hybrid and remote work has added complexity to managing time, with boundaries between work and personal life becoming increasingly blurred. <\/p><p>Burnout is not just the feeling of being tired after a long day, or even a bad week; it&#8217;s a state of chronic emotional, physical, and mental exhaustion caused by excessive and prolonged stress. <\/p><p>In 2019, the World Health Organization (WHO) officially recognized burnout as an &#8220;<a class=\"ew-link\" data-url=\"https:\/\/www.who.int\/news\/item\/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases\" href=\"https:\/\/www.who.int\/news\/item\/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases\" target=\"_blank\" rel=\"noopener\">occupational phenomenon<\/a>,&#8221; defining it as a syndrome resulting from chronic workplace stress that has not been successfully managed. <\/p><p>Burnout can lead to reduced performance, emotional detachment, and even serious health consequences, including anxiety, depression, and cardiovascular disease. <\/p><p>So how do you prevent burnout? The key is to recognize the symptoms early and take proactive steps to regulate your workload and mental health \u2013 and those of your team. <\/p>\n\n<h2 class=\"wp-block-heading\">The Role of Self-Awareness in Managing Burnout <\/h2>\n\n<p><strong>Self-awareness<\/strong> is the ability to recognize your emotions, strengths, weaknesses, and stress triggers. This is the foundation for managing burnout, as it helps you to understand when you&#8217;re approaching your limits and when to pull back. <\/p><p>One key tool in developing self-awareness is regular self-reflection. A study published by <a class=\"ew-link\" data-url=\"https:\/\/hbswk.hbs.edu\/item\/learning-by-thinking-how-reflection-improves-performance\" href=\"https:\/\/hbswk.hbs.edu\/item\/learning-by-thinking-how-reflection-improves-performance\" target=\"_blank\" rel=\"noopener\">Harvard Business School<\/a> found that employees who took time to reflect on their workday were more productive than those who didn\u2019t. <\/p><p>Setting aside time for reflection \u2013 whether through journaling, meditation, or simply taking a few moments to pause and assess your emotional state \u2013 can help you to better understand what tasks, situations, or interactions are causing stress and fatigue. <\/p><p>To build self-awareness, ask yourself: <\/p><ul class=\"wp-block-list\"><li>How do I feel at the end of each workday \u2013 energized or drained? <\/li><li>Which tasks make me feel stressed or overwhelmed? <\/li><li>Am I able to maintain boundaries between work and life? <\/li><li>Do I recognize the signs of my own stress? How do I typically react? <\/li><\/ul><p>By routinely checking in with yourself and identifying patterns, you can recognize burnout before it becomes overwhelming. Self-awareness is the first step toward understanding what you need to adjust \u2013 whether it&#8217;s your workload, your schedule, or even your expectations of yourself. <\/p>\n\n<h2 class=\"wp-block-heading\">Self-Regulation: Balancing Workload and Wellbeing <\/h2>\n\n<p>Once self-awareness is in place, the next step is <strong>self-regulation <\/strong>\u2013 the ability to manage your emotions, thoughts and behaviors in ways that reduce stress and foster productivity. Self-regulation involves setting limits, creating boundaries, and managing time effectively. <\/p><p>Workers who practice self-regulation techniques \u2013 such as setting clear daily goals and taking regular breaks \u2013 experience <strong>lower levels of stress<\/strong> and higher levels of job satisfaction. The ability to regulate your emotions and workload helps to prevent feelings of overwhelm, which are a precursor to burnout. <\/p><p>Here are some practical self-regulation strategies to consider: <\/p><ol class=\"wp-block-list\" type=\"1\"><li><strong>Set clear boundaries.<\/strong> One of the biggest challenges in today&#8217;s work environment is setting boundaries between work and personal life, especially for remote workers. Designate specific work hours and commit to stepping away from work-related tasks outside of those times. This creates a clear separation, allowing your brain to recharge. According to the American Psychological Association, employees with firm work-life boundaries report <a class=\"ew-link\" data-url=\"https:\/\/www.apa.org\/pubs\/reports\/work-in-america\/2023-workplace-health-well-being\" href=\"https:\/\/www.apa.org\/pubs\/reports\/work-in-america\/2023-workplace-health-well-being\" target=\"_blank\" rel=\"noopener\">greater life satisfaction<\/a> and lower rates of burnout. <\/li><li><strong>Prioritize tasks and focus on high-value work.<\/strong> Not all tasks are created equal. Identifying which tasks are most important \u2013 and which can be delayed or delegated \u2013 can help you to manage your workload more effectively. <a class=\"ew-link\" data-url=\"al1e0k5\/eisenhowers-urgentimportant-principle\" href=\"\/al1e0k5\/eisenhowers-urgentimportant-principle\" target=\"_blank\" rel=\"noopener\">Eisenhower\u2019s Urgent\/Important Principle<\/a>, which categorizes tasks into four quadrants based on urgency and importance, is a valuable tool for prioritizing work. Focusing on high-value, high-impact tasks reduces the chances of feeling overwhelmed by an endless to-do list. <\/li><li><strong>Take regular breaks. <\/strong>Working without breaks can reduce productivity and lead to decision fatigue. Try working for 25 minutes and then taking a 5-minute break. It can help to maintain focus while avoiding burnout. Longer breaks throughout the day, such as taking a lunch walk or stepping outside for fresh air, can rejuvenate your mental energy. <\/li><li><strong>Manage expectations.<\/strong> Unrealistic expectations \u2013 whether imposed by yourself or others \u2013 are a fast track to burnout. Being transparent about your capacity and setting reasonable expectations with your team or manager is critical. If you&#8217;re returning from a holiday, avoid overloading yourself with work immediately. Gradually ramp up your responsibilities to avoid the sudden shock of a heavy workload. <\/li><\/ol>\n\n<h2 class=\"wp-block-heading\">The Importance of Rest and Recovery<\/h2>\n\n<p>Rest and recovery are essential in preventing burnout. Rest is not just about sleep (though quality sleep is essential); it\u2019s about mental detachment from work. Taking time to completely disconnect from work \u2013 whether through hobbies, exercise, or spending time with family \u2013 improves cognitive function and overall wellbeing. This is because downtime allows the brain to reset, enhancing creativity and decision-making. <\/p><p>Recovery doesn\u2019t have to involve anything complicated. Breathing exercises and meditation can lower cortisol levels (the stress hormone) and reduce feelings of anxiety. You can integrate simple techniques into your workday, like a 5-minute meditation before a big meeting, or a deep breathing exercise when feeling overwhelmed. <\/p>\n\n<h2 class=\"wp-block-heading\">Recognizing the Signs of Burnout Early<\/h2>\n\n<p>Preventing burnout is much easier than recovering from it. Recognizing the early warning signs can help you to take corrective action before it escalates. Some common signs of burnout include: <\/p><ul class=\"wp-block-list\"><li>Chronic fatigue or difficulty sleeping. <\/li><li>Increased irritability or emotional volatility. <\/li><li>Reduced productivity and a sense of detachment from work. <\/li><li>Difficulty concentrating or making decisions. <\/li><\/ul><p>If you notice these symptoms, it\u2019s crucial to reassess your workload, take time to rest, and seek support from your manager or colleagues. Organizations are increasingly recognizing the importance of mental health, and many offer resources such as employee assistance programs (EAPs), counseling, or flexible work arrangements to help employees manage stress. <\/p>\n\n<h2 class=\"wp-block-heading\">What&#8217;s Next?<\/h2>\n\n<p>Avoiding burnout requires a combination of self-awareness, self-regulation and time management. By developing an understanding of your stress triggers and employing techniques to regulate your workload and emotional state, you can create a sustainable, fulfilling work life. Taking regular breaks, setting boundaries, and prioritizing rest aren\u2019t just vital for your wellbeing. They also enhance productivity and job satisfaction. <\/p><p>As the pace of work picks up, remember that managing your mental and emotional health is just as important as managing your tasks. By investing in yourself, you&#8217;ll be better equipped to navigate the challenges ahead without burning out. <\/p><p>Feeling depleted? Our <a class=\"ew-link\" data-url=\"auhx7b3\/burnout-self-test\" href=\"\/auhx7b3\/burnout-self-test\" target=\"_blank\" rel=\"noopener\">Burnout Self-Test<\/a> can help you to check if you\u2019re experiencing burnout, or at risk for it. <\/p><p>For tips on steering clear, see <a class=\"ew-link\" data-url=\"apt37nj\/avoiding-burnout\" href=\"\/apt37nj\/avoiding-burnout\" target=\"_blank\" rel=\"noopener\">Avoiding Burnout<\/a>. And our article on <a class=\"ew-link\" data-url=\"a487gum\/recovering-from-burnout\" href=\"\/a487gum\/recovering-from-burnout\" target=\"_blank\" rel=\"noopener\">Recovering From Burnout<\/a> may be helpful if you\u2019re feeling its effects.<\/p>\n\n<h1 class=\"wp-block-heading\">Tip of the Week<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">Building a Brain Trust<\/h2>\n\n<p>By Melanie Bell, Mind Tools Writer and Editor<\/p><p>How do you know if your ideas are any good?  <\/p><p>Pixar \u2013 the animation studio that brought us such classics as Inside Out and Toy Story \u2013 has a process that helps them. And it can help your team, too.<\/p><p>Pixar uses what they call a <strong>Brain Trust<\/strong> \u2013 a group that consults on the creative process. The director pitches their idea or shows their work in progress, then requests feedback from group members.  <\/p><p>The process is effective because, first, it involves being very honest. The group members trust each other, don\u2019t take feedback too personally, and share the goal of making the idea the best it can be.  <\/p><p>Second, the director has the final say. Brain Trust members offer critiques and suggestions, but the person in charge of the project retains the final decision-making power.  <\/p><p>We\u2019ve used the Brain Trust approach for Mind Tools projects, with positive results. Check out our article <a class=\"ew-link\" data-url=\"a12ht84\/build-your-own-brain-trust\" href=\"\/a12ht84\/build-your-own-brain-trust\" target=\"_blank\" rel=\"noopener\">Build Your Own Brain Trust<\/a> to learn how you can implement this technique with your team.  <\/p>\n\n<h1 class=\"wp-block-heading\">Pain Points Podcast<\/h1>\n\n<p>We&#8217;re examining <strong>emotional intelligence<\/strong> again on the podcast this week, with the second half of Jonathan&#8217;s chat with author, leadership coach and mentor Sarah Harvey.  <\/p><p>We&#8217;ve decided that emotional intelligence isn&#8217;t just a new invention. We&#8217;ve agreed that it&#8217;s useful to everyone at work, especially managers and leaders.  <\/p><p>But where do you go next? How do you know which bits of yourself to work on? And what steps can you take today to be more emotionally intelligent with your team? Find out in Pain Points: &#8220;Do Leaders Need Emotional Intelligence?&#8221; Part 2!<\/p><p><a class=\"ew-link\" data-url=\"https:\/\/subscribe.transistor.fm\/shared_invite\/IMd4ARrwkFBh7Ag0gq65Ekq2EAyXdAviLi02\" href=\"https:\/\/subscribe.transistor.fm\/shared_invite\/IMd4ARrwkFBh7Ag0gq65Ekq2EAyXdAviLi02\" target=\"_blank\" rel=\"noopener\">Subscribe Today<\/a><\/p>\n\n<h1 class=\"wp-block-heading\">News Roundup<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">This Week&#8217;s Global Workplace Insights<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Time Management Tips<\/h2>\n\n<p>If you\u2019re facing burnout (or hoping to avoid it), <a class=\"ew-link\" data-url=\"https:\/\/www.forbes.com\/sites\/lucianapaulise\/2024\/09\/10\/5-time-management-essentials-to-kick-start-productivity-after-summer\/\" href=\"https:\/\/www.forbes.com\/sites\/lucianapaulise\/2024\/09\/10\/5-time-management-essentials-to-kick-start-productivity-after-summer\/\" target=\"_blank\" rel=\"noopener\">Forbes has 5 tips<\/a> for managing your time and boosting productivity as you get back into your workflow. Here are 3 of them to try out.  <\/p><ol class=\"wp-block-list\" type=\"1\"><li><strong>Review your routine:<\/strong> Check your schedule and make sure your day has intentional structure, with an organized morning routine and a way to track tasks. The less you have to think about, the better.<\/li><li><strong>Timebox your day:<\/strong> Give each task a block of dedicated time on your calendar. Be sure to schedule regular breaks. (Our <a class=\"ew-link\" data-url=\"a9bt6jr\/timeboxing\" href=\"\/a9bt6jr\/timeboxing\" target=\"_blank\" rel=\"noopener\">Timeboxing<\/a> article has more on this technique.)<\/li><li><strong>Get to Inbox Zero: <\/strong>Use regular email checks and deal with each message when you receive it (respond, delete, etc.).<\/li><\/ol>\n\n<h2 class=\"wp-block-heading\">Are We Getting Ruder at Work?<\/h2>\n\n<p>As <a class=\"ew-link\" data-url=\"https:\/\/www.harpersbazaar.com\/uk\/people-parties\/bazaar-at-work\/a61825296\/rude-workplace-bad-behaviour\/?utm_medium=10today.uk.rd.20240906&amp;utm_source=email&amp;utm_content=article&amp;utm_campaign=email-2022\" href=\"https:\/\/www.harpersbazaar.com\/uk\/people-parties\/bazaar-at-work\/a61825296\/rude-workplace-bad-behaviour\/?utm_medium=10today.uk.rd.20240906&amp;utm_source=email&amp;utm_content=article&amp;utm_campaign=email-2022\" target=\"_blank\" rel=\"noopener\">Harper\u2019s Bazaar reports<\/a>, recent research shows that people are getting ruder in the workplace, with 76 percent of employees reporting discourteous behavior at least once a month.<\/p><p>What\u2019s behind this shift? Management expert Laura Ashley-Timms believes it\u2019s due to workers being move overwhelmed, responding out of stress rather than intending to be impolite.<\/p><p>Stressed employees are also more disengaged. \u201cSome companies are seeing as much as 90 percent disengagement,\u201d Timms notes.<\/p><p>She recommends that individual contributors ask questions in response to rude managers. If you\u2019re managing a team yourself, the key is to recognize your triggers, pause, and be willing to call yourself out \u2013 as Mind Tools has found in our <a class=\"ew-link\" data-url=\"https:\/\/www.mindtools.com\/business\/research\/building-better-managers\/\" href=\"https:\/\/www.mindtools.com\/business\/research\/building-better-managers\/\" target=\"_blank\" rel=\"noopener\">Building Better Managers<\/a> report, it\u2019s important to cultivate self-awareness.<\/p><p>See you next week for more member-exclusive content and insight from the Mind Tools team!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Managing and Avoiding Burnout: How to Handle Your Time and Stay Healthy<\/p>\n","protected":false},"author":0,"featured_media":0,"template":"","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"product-content-category":[7012],"product-content-type":[2580],"reading-time":[5119],"class_list":["post-57309","product-content","type-product-content","status-publish","hentry","product-content-category-member-newsletter","product-content-type-article","reading-time-10-minutes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - 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