5 Keys to Avoiding BURNOUT

by Shawn Hetz, Ultimate Spark! Coaching Graduate & Certified Relaxation & Play Coach

So...When is the last time you had a raise?

When is the last time you had a vacation? When is the last time you felt good about the work you do? I am sure that many of you reading this either can’t remember or the wardrobe you were wearing at the time would get you strange looks if you wore them today.

Recently the World Health Organization has added burnout to the ICD 11 guide used by medical professionals around the world.

“The ICD 11 describes Burn-out as a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: 1) feelings of energy depletion or exhaustion; 2) increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and 3) reduced professional efficacy.

How many of you are experiencing burnout? In America today there is a push to work harder and longer hours. The gig economy that we are experiencing right now forces many individuals to work 12 to 14 hours a day just to make a living.

I know many of you reading this article feel powerless to change your circumstances. I want to give you some tips to retake your power and put joy back into your life.


I hope the ALL CAPS got your attention. Honestly the letters are not big enough they should be on billboards all across the country. If you don’t take care of yourself you won’t be able to reach your goals. When you put yourself 1st you will find that you become a happier, healthier, and more successful person.

Begin the day with you and end the day with you.

Take 5 minutes at the beginning of each day to tell yourself you’re going to have a good day. Starting the day on a positive note prepares you for the day’s challenges . At the end of the day take 5 minutes to let the day go if you had a rough day tell yourself tomorrow will be a better day.

Get 8 hours of sleep.

Getting the appropriate sleep each night allows you to feel rested and energized the next day when you wake up. Imagine not having to drink a pot of coffee each day to get moving.

Get Active.

Your body craves activity. Humans were never meant to sit behind a desk all day and stare at a computer screen. “According to choosemyplate.gov adults should do at least 50 minutes of moderate aerobic activity 3 times a week and strength training exercise at least 2 days a week.”

Develop a hobby:

Do something at least a couple times a week that makes you happy. Whether it’s picking up an instrument you have played since high school. Cooking yourself a nice meal, or maybe you have been on the dance floor in a while.


Shawn Hetz was born with Cerebral Palsy, which presented many challenges in my life but has overcome them to great success!

He coaches individuals who want more out of life but aren’t sure how to get there. He is a straight forward but humorous individual who believes that putting yourself first and creating a work/life balance is essential to a fulfilling life. He specialize in Relaxation and Play, Life Purpose, and Relationships.


Are you seeking a Free 15 minute Coaching Session with Shawn? Email us at UltimateSparkCoaching@gmail.com or send us a message on this site and we will connect you!