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BURNOUT SYMPTOMS AND THE IMPORTANCE OF TAKING BREAKS IN OUR WORK ROUTINE

Updated: Feb 4


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APA full citation: Filho, C. I. (2024, August 7). Burnout Symptoms and the Importance of Taking Breaks in Our Work Routine. EBS I&D Centre. https://www.ebscentre.org/society/





In today's fast-paced work environment, burnout has become a common issue affecting many professionals across various industries. Understanding the symptoms of burnout and the importance of incorporating regular breaks into our work routine is essential for maintaining both physical and mental health.


Recognising Burnout Symptoms


Burnout is more than just feeling tired after a long day. It is a state of chronic physical and emotional exhaustion caused by prolonged stress.


Key symptoms include:


1. 😌 Emotional Exhaustion 😌: Feeling drained and unable to cope, often accompanied by a sense of dread about work.

2. 😤 Depersonalisation 😤: Developing a cynical attitude towards work and colleagues, leading to a sense of detachment and lack of empathy.

3. 😴 Reduced Performance 😴: Struggling to concentrate, feeling a lack of accomplishment, and decreased productivity.

4. 🥵 Continuously Illness 🥵: Constantly getting sick or feeling pains, including headache, this a huge sign that your body needs a rest moment.


As said above, burnout can also manifest physically, with symptoms like headaches, stomach issues, and changes in sleep patterns. These symptoms not only affect work performance but also personal well-being and relationships.


The Importance of Taking Breaks


Taking regular breaks in daily basis and long holidays sometimes are a crucial strategy in combating burnout. Here are some reasons why incorporating short and long breaks into your work-life balance routine are beneficial:

1. Enhanced Productivity: Short breaks throughout the day can increase focus and productivity. According to research, taking a 5-10 minute break every hour can improve mental clarity and prevent fatigue .

2. Stress Reduction: Breaks provide an opportunity to step away from work-related stressors. Activities such as walking, stretching, or even a brief meditation can significantly reduce stress levels and improve overall mood .

3. Improved Mental Health: Regular breaks help in maintaining mental health by giving the brain time to rest and recharge. This is particularly important for tasks requiring high levels of cognitive function and creativity .

4. Physical Health Benefits: Sitting for long periods can lead to various health issues, including back pain and cardiovascular problems. Breaks encourage movement, which is essential for physical health.


💪🛑 How to Incorporate Breaks into Your Routine 💪🛑


1. Schedule Breaks: Plan short breaks into your daily schedule. Use tools like the Pomodoro Technique, which involves working for 25 minutes and then taking a 5-minute break .

2. Active Breaks: Use break time to engage in physical activity. Simple exercises, stretching, or a quick walk can rejuvenate both body and mind.

3. Disconnect: During breaks, try to disconnect from work completely. Avoid checking emails or thinking about work tasks. Use this time to relax and engage in activities you enjoy.

4. Mindfulness Practices: Incorporate mindfulness practices such as meditation or deep breathing exercises into your breaks. These can help in reducing stress and improving focus.

5. Hydration and Nutrition: Use breaks to hydrate and have a healthy snack. Proper nutrition and hydration are vital for maintaining energy levels throughout the day.

6. Planning long trips in advance helps beat your potential stress, experience the trip before you go. Vacations are the best investment you can make for your body. It really means all the hard work has paid off.


Conclusion


Recognizing the symptoms of burnout and taking proactive steps to incorporate regular breaks into your work routine can significantly enhance your well-being and productivity. By prioritising your mental and physical health, you can prevent burnout and maintain a healthier, more balanced work life.


Carlos I. Filho


Some useful online resoruces:

1. Study on productivity and breaks: [Productivity and Focus](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3625195/)

2. Stress reduction through breaks: [Stress and Breaks](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5353712/)

3. Mental health and breaks: [Breaks for Mental Health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4881702/)

4. Physical health benefits of breaks: [Physical Activity and Health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7086753/)

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