Recovering from burnout
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Burnout is a real thing. But is it really dangerous, if yes - in what ways? Software engineers work under pressure, often frustrated. Is it already a burnout or just excess of stress? We often work from home or take work to home. Is a lifestyle or maybe a workplace environment the cause of burnout? How to recognise first signs of burnout? And the most important, how to recover from it and prevent from happening again? You will find answers to those questions in this presentation, based on research and my personal story.
Recovering from burnout
- 1. Recovering from burnout Natalia Stanko
- 2. Natalia Stanko Software engineer since 2009 Coach & mentor in IT since 2013
- 3. What exactly is burnout?
- 4. Burnout: The High Cost of High Achievement The term burn-out 鍖rst presented in a book in 1980 by Herbert Freudenberger. A problem born of good intentions
- 5. Driving on an empty tank Functioning on borrowed time
- 6. How many people are a鍖ected?
- 7. The costs are the reasons enough to act
- 8. 63% more likely to visit the emergency room Gallup (2020) analysis shows that employees who frequently experience work burnout are 23% more likely to take a sick day and
- 9. Is it already a burnout or just excess of stress?
- 10. Are you prone to burnout?
- 11. Causes Workplace stress environment High demands, deadlines, consequences for failure No cool down time Lack of support Mistreatment Low 鍖nancial compensation, no recognition Having personality prone to burnout Tasks overload Overcommitment and over dedication Perfectionism Lifestyle choices Suppressing feelings - not noticing how we really feel Chronic stress
- 14. Symptoms Lack of energy Exhaustion Reduced performance and focus Changed attitude Physical injury Di鍖culty with sleep patterns Relying on drugs Anxiety, panic attacks Somatic pain Depression Feeling empty, dumb, irritated, frustrated Emotional exhaustion and lack of energy Feeling negative about any tasks External Internal
- 16. The way out There is no one way out Understanding and awareness Put your health 鍖rst Prepare an action plan Get treatment
- 17. The way out There is no one way out Developing coping skills Healthy boundaries Time management Relaxation techniques Meditation and mindfulness Ask others for support.
- 18. Slow down
- 19. Make changes to your work environment Talk to leadership Revisit your values Track your work hours
- 20. Lifestyle of self-care Self-assessment; doing less externally, more internally
- 23. References https://www.statista.com/topics/2099/stress-and-burnout/ https://www.ncbi.nlm.nih.gov/books/NBK279286/ https://www.cdc.gov/niosh/docs/99-101/ https://www.mdpi.com/2076-328X/10/11/174 https://pubmed.ncbi.nlm.nih.gov/28514792/ https://www.gallup.com/workplace/288539/employee-burnout-biggest-myth.as px Freudenberger, Herbert J., Richelson, Geraldine; Burn-out: The high cost of high achievement; 1980
- 24. Questions