Burn Out: What Is It And How To Overcome It?


Have you ever felt like having zero motivation to do anything? All you want to do is just sleep and put off all works or assignments that are waiting for you. Have you ever experienced the feeling of not having enough energy, and constant tiredness in everyday life? Maybe some of you will just see it as some other ‘lazy day’ but do you know that it could be a sign of burnout.


What is burnout?

According to the 11th Revision of the International Classification of Diseases (ICD-11), burnout is defined as a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. ICD-11 also stated that burnout is not classified as a medical condition, but as an occupational phenomenon.


Burnout is characterized by three dimensions:

  1. Feelings of energy depletion or exhaustion
  2. Increase mental distance from one’s job or feelings of negativism or cynicism related to one’s job
  3. Reduced professional efficacy


During the burnout phase, someone might experience the feeling of demotivated, exhaustion, and emotional numbness. It feels like you have no energy and motivation to finish your job anymore. This is not a good state for your mental health and the future of your career.


Overcoming burnout

So, if you are currently experiencing burnout, here are some tips to overcome burnout and get motivated again.


Mayo Clinic recommends some steps to handle job-related burnout.

  • Evaluate your option

Burnout can be caused by unclear job expectations. So, the best way to overcome it is to talk with your colleague, discuss your concern with your supervisor, and try to untangle the knots that have been bothering you.


  • Seek support

Having someone to lean on during burnout might be helping you to overcome it. Talk to your significant others, family, friends, or loved ones about your problem. Or maybe you can get help from a professional regarding your problem if you have no one that you are comfortable with to talk to about your problem.


  • Try a relaxing activity

Try yoga, meditation, or other relaxing activity. It will help you to destress and purify your mind.


  • Get some exercise

When you exercise, your body will release chemicals called endorphins that will trigger a positive feeling in the body. You will be happier than before after exercising.


  • Get some sleep

Lack of sleep can affect your mood and physical health in a negative way. So, if you have been lacking sleep lately, fix your sleep schedule and quality immediately. Sleep will also restore well-being and helps you to protect your health.

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