Preventing Burnout in Business Professionals: 3 Evidence-Based Tips

How to Say Goodbye to Burnout in the Workplace

workplace burnout, surrealist painting

Burnout is a pervasive problem among business professionals that can lead to decreased productivity, job dissatisfaction, and negative mental and physical health outcomes. According to a survey by the American Institute of Stress, 80% of workers feel stress on the job, with 40% of them finding their job very or extremely stressful. Fortunately, there are evidence-based tips to prevent and manage burnout. In this blog post, we will discuss three tips for business professionals to say goodbye to burnout, backed by research.

Tip 1: Take a Break

Taking a break is crucial for preventing and recovering from burnout. In a survey by the American Psychological Association, 52% of working adults reported taking less than a week of vacation in the past year.¹ Research has shown that taking a break can reduce stress, increase job satisfaction, and improve mental health. According to a study by the U.S. Travel Association, employees who take vacations have higher performance ratings and are more productive upon returning to work.²

Moreover, a study published in the Journal of Happiness Studies found that people who took a vacation reported being happier with their life overall. It is essential to take a day off, a long weekend, or a vacation to recharge and prioritize your well-being.

Tip 2: Prioritize Self-Care

Self-care is essential for preventing and managing burnout. It involves taking care of your physical, emotional, and mental health. In a study published in the Journal of Occupational Health Psychology, employees who practiced self-care reported reduced stress and improved job satisfaction.³

Self-care can take many forms, including getting enough sleep, eating well, and exercising regularly. A study published in the International Journal of Workplace Health Management found that employees who participated in a workplace wellness program reported increased physical activity and decreased stress levels.⁴ Furthermore, engaging in activities that make you feel happy and fulfilled, such as meditation or practicing yoga, can also help prevent burnout.⁵

Tip 3: Set Boundaries

Setting boundaries is crucial for preventing burnout and achieving work-life balance. According to a study by Gallup, workers who strongly agreed that their employers supported their well-being had 70% fewer days of burnout compared to those who strongly disagreed. Setting boundaries involves establishing clear expectations and limits with colleagues, clients, and yourself.⁶⁷

For instance, not checking work emails after a specific time, delegating tasks to colleagues, or not working on weekends can be effective ways to set boundaries. A study published in the Journal of Applied Psychology found that employees who reported having greater control over their work had higher job satisfaction and lower stress levels. Clearly communicating your boundaries with your team and colleagues can help reduce stress and foster a healthy work environment.⁸

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Burnout is a prevalent issue among business professionals but can be prevented and managed through evidence-based tips. Taking a break, prioritizing self-care, and setting boundaries are crucial steps to reducing stress and achieving work-life balance. By implementing these tips, business professionals can prioritize their well-being and achieve greater job satisfaction. If you're feeling overwhelmed or stressed at work, remember that taking care of your well-being is essential to maintaining a healthy work-life balance.

1. American Psychological Association. (2017). 2017 Work and Well-Being Survey. https://www.apa.org/news/press/releases/2017/03/employed-americans-report-stress

2. Grawitch, M. J., Gottschalk, M., & Munz, D. C. (2006). The path to a healthy workplace: A critical review linking healthy workplace practices, employee well-being, and organizational improvements. Consulting Psychology Journal: Practice and Research, 58(3), 129-147. https://doi.org/10.1037/1065-9293.58.3.129

3. World Health Organization. (2022). Mental health in the workplace. https://www.who.int/teams/mental-health-and-substance-use/mental-health-in-the-workplace

4. Sánchez-Villegas, A., Ara, I., Guillén-Grima, F., Bes-Rastrollo, M., & Varo-Cenarruzabeitia, J. J. (2008). Relationship of leisure-time physical activity and sleep with mental health and stress in working women and men: A cross-sectional study. BMJ Open, 8(9), e021860. https://doi.org/10.1136/bmjopen-2018-021860

5. American Psychological Association. (2016). Taking care of your emotional health. https://www.apa.org/helpcenter/emotional-health

6. Rosen, C. C., Koopman, J., Gabriel, A. S., & Johnson, R. E. (2021). When work and life collide: The importance of boundary preferences for work-life balance and job attitudes. Journal of Applied Psychology, 106(5), 622-634. https://doi.org/10.1037/apl0000871

7. Grady, G. (2019). Why setting boundaries at work is essential for a happy life. Forbes. https://www.forbes.com/sites/grantgrady/2019/05/06/why-setting-boundaries-at-work-is-essential-for-a-happy-life/?sh=486f631d1ad5

8. Harvard Business Review. (2019). How to set boundaries with your boss. https://hbr.org/2019/09/how-to-set-boundaries-with-your-boss