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Seven Ways to Avoid Occupational Burnout

Do you often feel tired and restless? Do you feel unmotivated to work or even to step into the office? Do you find it hard to concentrate on the work in front of you? If you relate at all to any of these, you may be experiencing the symptoms of Occupational Burnout.

Burnout is described by the World Health Organization as an “occupational phenomenon” caused by chronic workplace stress (1). It often results from not having a support system, engaging in monotonous activities, and having unclear job goals. It is also characterized by an overall loss of motivation, sense of fulfilment, and personal identity (2). 

Not only does it cause emotional distress, it also greatly affects your productivity. Ironically, by trying to overwork yourself, you may be doing even less work in the long run.

So, how do we prevent this from happening? Here are seven things you can do to burn bright, not burn out:

  • Take a Break

Practice being more mindful and aware of your personal limits. Much like how our phones start losing functionality when it’s battery life is running low, we too can’t work properly when we’re tired out. You know your own mind and body more than anyone else does. Take five or ten minutes to breathe, or work on something else for a while. It can make all the difference.

  • Walk around the Office

Sometimes, all you need is a change of setting. When you sit in one position for an entire afternoon, eyes glued to a laptop, of course you’ll end up feeling worn out. According to an Integra Survey, 62% of workers experience neck pain caused by slouching over papers and computers during their work day (3). It’s important to stretch those legs, get up on your feet, and take a trip to the pantry for a coffee, or sit next to a different co-worker today. A different environment can do wonders for your productivity.

  • Exercise

Even without the element of burnout, it’s hard to motivate yourself enough to exercise. But working out has been scientifically proven to improve your mood. It increases productivity, boosts self-confidence, and reduces stress overall (4). A few minutes of exercise in the morning can go a long way. So, if you’re looking for a sign to enroll in that gym membership you saw last month, this is it!

  • Get a decent amount of sleep

Aside from exercising, getting 7-8 hours of sleep can help you reduce stress. But stress can also affect sleeping patterns, that’s why it’s important for you to make sure that work doesn’t get in the way of it. 

As much as possible, avoid office work in the bedroom so that your mind can associate your bedroom for sleeping and relaxing only- not work! If stress is keeping you awake at night, try some relaxation techniques such as deep-breathing and meditation before going to bed. Try to avoid using gadgets before sleeping too. It can help your brain shut down and help you get some shut-eye. 

  • Socialize

Don’t forget that you have a life outside of the office. It’s time to reconnect with friends you haven’t seen in months. Call up your old college group and set a dinner date, or go out and see a movie. If you want to meet new people, you could join clubs and workshops around the city – there’s plenty that appeal to all kinds of interests. Giving yourself time to escape from the office life and release some of that stress through social activities that will leave you refreshed and ready to get back to work the next day.

  • Ask for help

It’s easy to bite off more than you can chew in terms of workload, and to think that asking for help is a sign of weakness. But do remember that you’re only human, and that admitting that you need help is strength, not weakness. Plus, output that’s produced by two heads or more will always be better. That’s the beauty of teamwork and collaboration!

  • Enjoy what you do

Most of us work harder and harder until we reach our ultimate career goal, without pausing to enjoy the present. The truth is, we will never be happy if we keep thinking this way. Enjoy where you are right now. Bring joy whenever you step into the office in the morning. Laugh with your team and remember that while you all are swamped with work, you’re getting through it together. Suddenly, the stress won’t seem so bad anymore.



While working hard is important, it is just as important to take care of your emotional and mental health. Here in Aboitiz, staying physically, mentally, and emotionally healthy is part of our holistic growth. We strive to create a work environment that not only enhances productivity, but also cares for the inner well-being of our team members. 


Would you like to work in a company that not only fosters your professional growth, but also encourages a healthy environment to work in? Join our talent community, and get the latest updates on job vacancies you might be interested in. Click Here




(1) https://www.who.int/mental_health/evidence/burn-out/en/

(2) https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642

(3) https://www.stress.org/workplace-stress 

(4) https://blog.pdresources.org/top-mental-health-benefits-of-exercise/

(5) http://healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem

(6) https://sleepcalculator.com

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