TIMES MALAYSIA, JAKARTA – Burnout has become a familiar term in the modern era, especially for those facing significant pressure at work or in academic environments. This condition is not a formally diagnosable psychological disorder but still significantly impacts mental and physical health.

The American Psychological Association emphasizes that burnout affects emotional stability, reduces performance, and can lead to mental health issues such as anxiety and depression.

Understanding Burnout

The term burnout was first introduced by Herbert Freudenberger in 1974 in his book Burnout: The High Cost of High Achievement. He defined burnout as the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to produce the desired results. 

Burnout not only leaves individuals feeling exhausted but also results in extreme fatigue caused by excessive stress. Symptoms of burnout include physical exhaustion, loss of interest in work or other activities, as well as feelings of anxiety and discomfort.

Burnout is often characterized by persistent fatigue, even after adequate rest. Other signs include insomnia, difficulty sleeping, lack of motivation, loss of interest in activities, decreased performance, and trouble concentrating. Physically, burnout can lead to issues such as headaches, digestive problems, and muscle pain.

If you notice several of these symptoms, it may be time to take preventive measures to avoid exacerbating your mental and physical state. Common causes of burnout often involve high social demands, heavy workloads, or academic pressures, alongside a lack of time for oneself.

Effective Ways to Reduce Burnout

Here are several tips for reducing burnout and maintaining mental health, based on expert recommendations.

1. Manage Your Time Wisely

Good time management is key to avoiding burnout. Start by creating a schedule of activities, prioritizing tasks, and managing daily responsibilities to prevent them from piling up. Having a regular schedule allows for a calmer approach to completing tasks without feeling rushed or overwhelmed.

2. Spend Time in Nature

According to Dr. Wijesekera, spending time outdoors can help alleviate the physiological effects of stress. In Japan, this practice is known as shinrin-yoku or forest bathing. Research shows that being in nature for just 20 minutes can lower heart rates, blood pressure, and cortisol levels, the hormone associated with stress.

Nature provides an opportunity to escape heavy mental burdens and refresh the mind. Activities such as walking in parks, gardening, or visiting places like beaches or hiking trails can be inexpensive yet effective ways to relieve stress.

3. Maintain a Balance Between Activities and Rest

Focusing too much on career or studies often leads individuals to neglect their personal lives. However, maintaining a balance between activities and rest is crucial.

Taking short breaks every few hours can help refresh the mind and prevent excessive fatigue. Ensuring adequate sleep is also essential, as sleep quality significantly impacts mental and physical health.

4. Set Boundaries and Maintain Life Balance

Try to establish clear boundaries between work or study and personal life. Many young people become overly focused on their careers or studies, neglecting other aspects of their lives, such as personal time and socializing.

Designating leisure time each day to engage in hobbies or relaxing activities can help maintain mental health. Simple activities such as reading, listening to music, or going for a walk can provide relief from pressure.

5. Foster Positive Social Relationships

Having good social connections with friends and family is essential for supporting mental health. A strong social support network can help individuals feel more equipped to face life's pressures. Healthy friendships can serve as a robust emotional support system, providing comfort during challenging times.

By recognizing the early signs of burnout, individuals can take appropriate preventive steps to maintain mental health. Effectively utilizing time, ensuring rest, and spending time in nature are vital strategies for restoring balance to both body and mind.

Good social relationships also play a crucial role in supporting emotional well-being. Maintaining a balance between personal life and work while setting boundaries will help prevent burnout and restore motivation in daily activities.

With these strategies, individuals can better face life’s challenges without feeling overwhelmed, keeping mental health stable. While burnout may not be entirely avoidable, implementing the right preventative measures can help manage and overcome it, ultimately allowing for a healthier and more balanced life. (*)