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Coping and Recovering from Burnout

July 27, 2010

D&B Consulting

Coping Strategies


If you think you are suffering from burnout, create a plan to nurse yourself back to health. The following lists contain steps you can take to get rest and relief from the constant stress that results in burnout.

At work:
• Take it slower, take breaks from work. Leave work a little earlier.
• Don’t strive for perfection, but for “good enough.”
• Use support services effectively and delegate when possible.
• Try to keep to a regular schedule, and don’t be constantly available to clients.
• Don’t take work home with you.
• Reduce your commuting time and leave the driving to others by taking public transportation when possible. This also has the positive affect of reducing air pollution.
• Take regular vacations from work. Long weekends once a quarter are good ways to avoid burnout without taking off long stretches of time. Don’t take work with you or check voice mail messages or e-mail when you are away.
• If you are unhappy with your job, determine what changes are needed and develop an action plan.
• Connect with nature daily- take a walk; eat your lunch outside in nice weather.


At home: 
• Try to get 8 hours of sleep a night. We are a sleep-deprived society and this lack of sleep contributes to accidents, low productivity and mistakes.
• Get help with chores. Hire a housekeeper and someone to do yard work.
• Don’t be a perfectionist who strives for the Martha Stewart/Better Homes and Gardens look. You don’t have to be a gourmet cook and live in a designer showplace to be happy. 
• Organize your household so the burdens are spread around.
• Eat healthy – three small meals every day, including fruits and vegetables, and healthy snacks.  Drink planty of water.  Eliminate or reduce your caffeine intake.
• Exercise regularly- aerobic exercise is a great stress release.
• Get help with childcare.
• Practice simple living techniques.
• Live under your means.
• Pay off your debt.
• Reduce your tendency toward consumerism. Buy only what your need or cannot live without. This will reduce trips to the store and save you money.
• Meditate.
• Practice yoga or other relaxation techniques.
• Listen to relaxation tapes.
• Play with your children and pets. They tend to center us and get us in touch with what’s important in life.
• Keep a journal.
• Listen to music. Spend no more than one hour a day watching TV or surfing the internet.
• Massages are also great ways to relax.
• Take Hot Baths with lavender essential oil.
• Practice your faith/pray.

Debbie@DandBconsulting.com

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One Comment
  1. Indeed executive coaching trains people who are already recognized in their careers to become more productive. In order to understand how coaching helps change good leaders into great leaders, we must first determine what tends to make a leader great.

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