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Recovering from burnout
Natalia Stanko
Natalia Stanko
Software engineer since 2009
Coach & mentor in IT since 2013
What exactly is burnout?
Burnout: The High Cost of High Achievement
The term “burn-out” first presented in a book in 1980 by Herbert
Freudenberger.
“A problem born of good intentions”
Driving on an empty tank
Functioning on borrowed time
How many people are affected?
The costs
are the reasons enough to act
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
Is it already a burnout or just excess of stress?
Are you prone to burnout?
Causes
● Workplace stress environment
○ High demands, deadlines,
consequences for failure
○ No cool down time
○ Lack of support
○ Mistreatment
○ Low financial 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
Symptoms
● Lack of energy
○ Exhaustion
○ Reduced performance and
focus
● Changed attitude
● Physical injury
● Difficulty 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
The way out
There is no one way out
● Understanding and awareness
● Put your health first
● Prepare an action plan
● Get treatment
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.
Slow down
Make changes to your work
environment
● Talk to leadership
● Revisit your values
● Track your work hours
Lifestyle of self-care
Self-assessment; doing less externally, more internally
Prevent. Balance.
Contact is welcome
nataliastanko
nataliastanko
natalia.stanko
contact@nataliastanko.com
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
Questions

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