Here are some strategies that can help you avoid burnout:
Set boundaries: Determine how much time and energy you are willing to devote to work, and stick to it. Avoid constant overtime and do not work outside of normal working hours unless absolutely necessary.
Manage time: Plan your day and week so you have a clear understanding of tasks and deadlines. Use time management techniques such as GTD (Getting Things Done) or the Pomodoro Method.
Develop stress management skills: Learn relaxation techniques, meditation, deep breathing and other ways to cope with stress. These skills can help you reduce your anxiety levels.
Take care of your physical health: Regular exercise, a healthy diet and adequate sleep can improve your energy and resistance to stress.
Communication and support: Talk to colleagues or friends about what's bothering you at work. Sometimes discussing a problem can help find a solution or simply ease an emotional state.
Have hobbies and interests: Outside of work, do things that bring you pleasure and relaxation. This will help diversify your life and take your mind off work problems.
Training and Development: Invest in your training and professional skills development. This can make your work more interesting and satisfying.
Finding support: If you are having serious problems with burnout, seek help from a psychologist or professional development consultant. They can provide you with personalized guidance and advice.
Remember that burnout is not normal or inevitable. Managing stress effectively and maintaining work-life balance will help you avoid burnout and maintain your physical and emotional well-being.