How to Spot & Avoid Burnout at Work
Burnout is a severe stressful condition that leads to physical, mental and emotional exhaustion. You feel depressed, constantly tired, irritable. You are haunted by headaches, insomnia, you become more susceptible to colds, as immunity decreases.
The stories of burnout turned out to be not empty chatter, but a reality from which one so wants to escape. And the main mistake here is to say to yourself: “You are not a rag! Well, get ready and get down to business! " Continue in the same spirit until you are completely exhausted. And as a result, you will earn aversion to work, health problems, stress and depression.
Yes, there are situations when you need to add fuel and, even exhausted, finish the work to the end. Because the start of sales, the peak of the season or the further actions of the entire team depend on your specific work. But this is not always the case. And most of the time we arrange rush jobs with vital deadlines for ourselves.
Meanwhile, the secret to living a normal life is ridiculously simple. Listen to yourself. Your body will always remind you to rest or change your activity. For example, after two hours of sitting at the computer, your back may hurt or your legs may start to ache. The brain does not fail either. Long work only slows down the thought process. You have probably noticed that even after a short break, your head works many times better, new ideas appear, and you cope with work much faster.
It is important to understand that burnout does not go away on its own, and if left untreated, it can lead to serious physical and psychological illnesses such as depression, heart disease, and diabetes.
Insomnia is one of the symptoms of burnout: when you don't get enough sleep, your brain isn't working at full capacity. Adequate sleep is critical to your health and emotional well-being, so don't skimp on it and let your work cut those precious hours away! It has been scientifically proven that adults need 7-9 hours of sleep per day to function properly. Avoiding caffeine in the evening, relaxing bedtime rituals and banning smartphones in the bedroom contribute to healthy sleep hygiene , according to the US National Sleep Foundation .
Sitting motionless at your desk all day? This is a direct path to burnout at work. Physical activity is critical to your mental and physical health. Regular exercise reduces stress levels, boosts self-confidence, prevents cognitive decline, increases productivity, and improves memory. It is not necessary to spend half a day in the gym - this can be daily mini workouts and short walks.
Do not worry Be Happy! Laughter has long been shown to relieve stress and has many positive short and long term effects. But how to make yourself laugh when the mood is at zero? Chat more with funny people in the office. Schedule a date with your funniest friend. Go see a comedy. Just laugh and the stress will subside!
If your social circle is limited to colleagues from the office, this is an alarming sign. It is very important to spend time with your friends and family, with whom you will be distracted from work problems and receive relaxation. Try scheduling weekends to hang out with friends, go for walks or go to the movies. And make it a rule not to check your work mail and instant messengers outside of working hours!
Learn to refuse. Don't be afraid to tell your boss that you are not keeping up with the flow of tasks. Pick what matters most to you and focus on that. Designate a clear line " work - rest." Do not take your work home, and if it is absolutely necessary, set aside strictly allotted time for it. Try to delegate tasks - as a result, colleagues will learn something new, and you will free up time.