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One of the biggest problems related to stress and one that affects us directly, especially when we talk about work, is burnout, also known as extreme exhaustion.
Defined by many as a “state of vital exhaustion”, burnout can force people to miss work for long periods and affect their psychological and physiological well-being. According to the World Health Organization , burnout” is a syndrome resulting from work stress that has not been successfully managed. It is characterized by three dimensions: feelings of depleted energy, increased mental detachment from one’s work or feelings of work-related negativism or cynicism, and reduced professional efficacy.
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According to figures from a survey conducted by the American Psychology Association, 79% of employees had experienced work-related stress in the month prior to the survey, and nearly 3 in 5 employees reported the negative impacts of work-related stress, including a lack of interest, motivation, or energy (26%), and a lack of effort at work (19%). But what can you do if you start to feel like you are heading in that direction? Today we give you some tips that you can follow to avoid being consumed by burnout.
1. Plan Regular Breaks
Incorporating small breaks into your schedule can give you a vital breather during the day. It may sound strange if you have certain deadlines to meet, but getting away from your desk for 5–10 minutes can re-energize you and get you ready for the next task. It’s also important to try to focus on something else during this break. Calling a friend or family member, reading a book, or listening to a favorite piece of music are some good suggestions.
2. Move
Introducing even a small amount of physical activity into your daily routine has been shown to reduce stress levels; it is highly effective in reducing fatigue, improving alertness and concentration, and improving general cognitive function.
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This can be especially helpful when stress has sapped your energy or ability to focus. But don’t worry, you don’t have to run a marathon during your lunch break; even a brisk walk or a few more minutes of walking to and from work can play a role.
3. Learn to Delegate and Set Limits
None of us wants to be seen as lazy at work, but sometimes that can lead us to take on more than we can realistically achieve. In the long run, when things accumulate, one can feel overwhelmed, and the tasks that are completed are done with less quality. Trusting your colleagues and delegating tasks can help you free up time and take some of the weight off your shoulders. In addition, it is necessary that you establish limits between your work and your personal life: avoid answering emails, messages, or calls outside office hours.
4. Listen to Your Body
The human body is mysterious and intelligent. Learn to trust him, and he can help you out of some sticky situations. Symptoms of burnout include difficulty concentrating, irritability, and withdrawal from friends and loved ones. If you notice these symptoms showing up in your daily life, it may be time to take a step back, think about the cause, and make some changes to your routine.
5. Separate Your Personal and Work Life in your Rest Hours
As if it were an episode of Severance (but without brain surgery), you have to learn to leave work at work since a good night’s rest is essential to avoid exhaustion. If you don’t relax and sleep well, you don’t give your body a chance to recover for the next day, risking a downward spiral. Give yourself time to enjoy time with your family, partner, or friends, and turn your brain off late at night—this can go a long way in increasing the amount of recovery achieved during sleep.