Prolonged exposure to excessive job-related stress is bad for your mental and physical health. At best, you’ll feel a little tired but at worst, you could suffer from burnout.
Burnout is a state of mental and physical exhaustion brought about by extreme persistent stress. It can negatively affect your job performance and even personal relationships. It also makes you more susceptible to getting sick. Due to these serious consequences, it’s necessary to prevent and treat job burnout as quickly as possible.
Here’s how you can prevent it from happening to you and what to do if you find yourself suffering from it.
Speak to a professional
Trying to deal with burnout alone can increase the pressure you’re putting on yourself and make it harder to get out of a rut. If you’re having trouble handling everything alone, or if you have a more severe case of burnout, it’s helpful to visit a professional, whether that be a therapist’s office if you need to talk it out or a neuropathy clinic if you need someone to treat your physical symptoms.
Create a balanced life
Sometimes, burnout is caused by prioritizing your job over doing things that bring you joy, such as spending time with your friends and family or pursuing your hobbies. It’s important to set aside time to do the things that make you happy. Otherwise, you’ll get too bogged down by the tensions and demands of work.
Schedule your self-care time
Treat your self-care time like a scheduled appointment so that you actually have time for it in the middle of your busy schedule. Devote this period to doing relaxing activities such as soaking in a bath, meditation, yoga, or taking a walk outside.
Get enough sleep
A persistent lack of sleep can mess with your daily schedule and make you more prone to feeling irritable and exhausted which eventually leads to burnout. The National Sleep Foundation recommends that adults aged 26 to 64 years old get at least 7 to 9 hours of sleep a night in order to retain optimal cognitive functions.
Work out regularly
When you work out, your body is triggered into releasing chemicals called endorphins which boosts your mood, lowers stress, increases blood flow, and strengthens your immune system. Aim for at least 30 minutes of exercise a day to keep fit.
Take periodic breaks from technology
Over-stimulation due to excessive exposure to technology can make you feel exhausted, stressed out, and depressed. It’s important to schedule periodic breaks from technology every day. Set aside at least 10 to 15 minutes a day to allow yourself to unplug from all your electronics and relax.
Set boundaries between you and your job
Don’t let your professional life seep into your personal life. Know your limits, and set strict boundaries between your free time and work. Although it might be difficult at first to say “no” when your co-worker or boss gives you more work to do, you have to remind yourself that it’s for the good of your health. Saying “no” to things now will have a positive impact on your performance in the future.
Everyone is prone to suffering from burn-out at some point in their lives. These practical tips will either help you avoid going through it or help you get out of it.