Are you suffering from job-related burnout? Job-related burnout is a very specific type of stress that is different to the stress we experience as part of our “normal” life experience. Mayo Clinic It defines job burnout as “a state of physical or mental exhaustion accompanied by a diminished sense of accomplishment and a loss of personal identity.”
I myself have experienced serious job burnout at one point in my professional life, so here are some suggestions that may help you avoid or overcome the pain of job burnout: If you feel overworked and burned out at work, try one or more of these 10 tips (and I hope you do too).
1. Drink the recommended amount of water and make healthy dietary choices
Big Stock
When we’re stressed, we often eat for comfort, not for our health. “Comfort foods” are foods high in fat and sugar that actually help make you feel better because they increase dopamine levels in the brain. But in the long run, they do more harm than good.
Your body needs the minerals and nutrients found in whole foods. You also need to drink enough water to stay hydrated. When your body is properly hydrated, it flushes out the toxins it produces every day. If you’re feeling the negative effects of work-related burnout and the stress that comes with it, being more mindful of what you eat and drink can go a long way.
2. Exercise
Big Stock
Just as it’s all too easy to make poor choices about what to eat when you’re stressed, you might not feel like exercising regularly, but exercise can help relieve stress and release some of the frustration and pent-up anger that comes with job burnout.
Aim to exercise for at least 30 minutes a day, three to four times a week, even if it’s just a brisk walk around your neighborhood. Sweating can help release some of the emotions that build up at work, and vigorous exercise helps produce mood-boosting endorphins.
3. Get the sleep you need
Big Stock
Sleep is a requirement that is routinely ignored by the body. It is a huge mistake to think that you can delay or postpone the sleep you need for optimal health and performance. Sleep should not be delayed or postponed, and you need a certain number of hours of sleep every night.
More and more research This supports the idea that everyone needs 7-9 hours of sleep every night to function at their best. If you’re staying up late to put in extra work, you’re likely engaging in unproductive behavior. Your brain needs to disconnect from work on a regular basis. Working late into the night and not giving your whole body, including your brain, the rest it needs will make you less productive, not more. Do yourself a favor and make sleep a priority. You’ll likely feel better and have a better attitude toward your work.
4. Organize and prioritize your work
Big Stock
Job dissatisfaction and burnout can stem from a feeling of overwhelm, which is made worse by having piles of books, papers, and other items around you.
Take the time to organize your workspace. Put your documents into folders and label them. Throw away anything you no longer need. Prioritize your tasks and projects. If you need help, ask for it. It’s more likely to do you harm to recognize that you need help and ask for it in a timely manner than to try to do everything yourself and end up with things going wrong.
5. Leave your desk for lunch or breaks
Big Stock
No gold stars for workaholics who never leave their desks even when they need to. You might be working for a raise or a promotion, but risking your health and well-being to do so is not a good strategy. Research supports the fact that you need to give your mind and body regular breaks throughout the day.
Take a morning break. Go out to lunch with a friend or colleague and talk about something other than work while you eat. For your afternoon break, walk around the building instead of going to the vending machine or coffee machine. Avoid sugary or caffeine-heavy snacks in the late afternoon, but take a break every few hours to allow your brain to reset.
6. Take a vacation
Big Stock
If you’re really burned out by your job and are thinking about quitting, take some time off first and see if that’s what you need. Maybe you just need a long weekend or a few weeks off instead of a whole new job. At the very least, some time away from the immediate source of your stress might give you some perspective that you’re currently missing.
Don’t do anything rash, and if you have the time, do it before making any life-changing decisions.
7. Ask for help when you need it
Big Stock
Most companies offer an Employee Assistance Program (EAP). These services are free to employees and confidential. You can make an appointment to speak to someone and share your concerns about yourself and your burnout. Maybe all you need is someone to talk to about everything that’s bothering you.
If you use this resource and still feel like you have a problem with your work, at least you have taken the time and effort to get some perspective on the issue.
8. Get away from electronics and the news
Big Stock
Turn off your computer, cell phone, and even the TV for a short period of time each day. We’re so connected to our computers all the time that it’s hard to turn off our brains. Part of the feeling of overwhelm that some people experience is the result of not being able to relax and disconnect from things… ever. This is especially true if you have a job that requires you to be available 24/7.
I know part of my burnout at work was because I felt like I had to be available all the time, even when I was supposed to be on “off.” For four years, I wasn’t able to take a decent vacation where I could responsibly turn off my phone or not check my email. As a result, at the end of those four years, I was exhausted and needed six months of rest, relaxation, and rejuvenation. Most people can’t take six months off like I did. Pace yourself and don’t get into that state.
9. Consider changing your attitude towards work
Big Stock
Most of the pressure you feel is likely self-imposed. Do you really need to work late nights or miss a family trip to do what you have to do at work? The pressure you feel may come from a sense of obligation or responsibility, but is it really necessary?
At the very least, consider the possibility. If you realize that your feelings of burnout are self-inflicted, adjust your schedule and attitude accordingly, and you might find some immediate relief.
10. If changing your attitude doesn’t help, consider other viable options…
Big Stock
If after exploring all these options and taking some time away from the situation, you still feel exhausted and unfulfilled in your current work situation, it may be time to consider a change.
Is it realistic for you to take a new job? Is it possible to find a job with more autonomy and less stress? Should you consider what your options are? Do you need a job with less responsibility? Do you need more help with a similar job? Do you need more administrative support? Do you need a different job altogether? Only you can answer these questions, just as only you can determine if you are suffering from job burnout and how severe it is.
Ultimately, job burnout is real. It’s not a myth. If you’re experiencing emotional drain and feeling physically, emotionally, and mentally “exhausted,” you may be experiencing job burnout and need to reflect on it and think about what you can do about it.
Life is too short to spend it feeling overwhelmed all the time. Think about what you need to do for yourself to take better care of yourself. You owe it to yourself, and you also owe it to your family and friends who love you. They may feel like they’re “missing” because their minds are always at work, even if their bodies are somewhere else.
Need more help with your career?
Become a member and learn how to unlock your true potential to get what you want from work.
From an article on your site
Related articles from around the web
