How to Recognise and Combat Burnout at Work
A variety of different factors can contribute to burnout. It often results from having too much to do and feeling like your work isn’t valued. In some cases, burnout can also occur if you find your work boring or unfulfilling.
Take a look at the psychology of job burnout: Working in a constant state of fear can also cause you to burn out. For instance, if you feel like your job is always at risk or if you have far too much on your plate and not enough time to get it done, it is easy to feel overwhelmed and uninspired.
Some of the primary symptoms of burnout include the following:
* Mental and physical exhaustion
* Experiencing symptoms of depression
* Being less efficient at your job
* Feeling dissatisfied or annoyed
* Suffering from health problems
* Feeling unmotivated
* Feeling like you have too much to do
* Feeling resentful of your boss or your work situation
* Feeling like you aren’t in control
* Going to work out of a sense of obligation rather than because you feel like doing your job
If any of these signs and symptoms sound familiar, there is no better time to start improving your situation than the present moment. The tips below should help you conquer burnout so that you can enjoy life again.
Combat Burnout with These Lifestyle Changes
1. Pay Attention to Your Health
Don’t neglect your body. Instead, prioritize self-care. Go to bed at a reasonable hour, get plenty of exercise each day, and eat foods that are healthy and nutritious.
Make sleeping at night easier by sticking with a regular bedtime. Ideally, you should aim for eight hours of sleep each night. If exercising seems impossible, look for creative ways to fit it into your schedule. For instance, you could take a walk at lunch each day to stretch your legs and get your heart pumping. It is important to stop for regular breaks even if you feel that you don’t have time. Giving your body and your mind a break can improve productivity, allowing you to use your time more wisely.
2. Socialize More Often
Socializing with others promotes a deeper sense of contentment and well-being. If you are satisfied with the relationships in your life, it is a lot easier to stay positive at work. Spend time nurturing your relationships with your friends and family members. Having a strong social life outside of work can help you deal more effectively with the stress of your job.
3. Make Time for Hobbies That You Love
If your social life isn’t as active as you would like it to be, you should focus on participating in hobbies that you enjoy. This is an especially good option if you have recently moved to a new place. There is no better way to meet people than by taking classes, joining clubs, or playing sports. Along with having fun, it also gives you an opportunity to create new friendships.
4. Go on Vacation as Often as You Can
One of the biggest mistakes that people make is using all of their vacation time to check things off of their to-do list rather than relaxing.
Instead of taking one or two long vacations each year, try splitting out your vacation days into shorter vacations. Don’t spend your time off working around your house. Instead, use that time to relax. Read a book, stretch out in the sunshine, or spend time in nature. Taking shorter vacations more frequently means that you always have something fun to anticipate in the near future, which can help relieve workplace-related stress.
5. Set Aside Time for Relaxation
Even if you are extremely busy, you should still set aside time each day to relax. Even as little as 15 minutes can make a big difference in terms of your health and well-being. This time should be yours alone. Don’t allow your family members to interrupt. You can use this time however you want. Try meditation, journaling, or other relaxing tasks.
If possible, schedule this relaxation time right when you get up. Taking time to relax at the start of your day can help you develop a better mindset, making the challenges of the day easier to tackle. If the early morning hours don’t work for you, try taking time to relax during your lunch break, when you get off work, or before you go to bed.