If youβve held the same job or position for years now, you might feel lost, dreaded, overwhelmed, unmotivated, and stressed. Because of these, options like pursuing another position or a new path of career are popping but sometimes, itβs not that easy and, well, not practical. These are just few signs of job burnout.
What is Burnout? Recognizing the Signs & Finding Solutions
As what Ayala Pines and Elliot Aronson define itβburnout is a state of physical, emotional, and mental exhaustion caused by long term involvement in emotionally demanding situations.
It occurs when you feel stressed, overwhelmed, emotionally drained and unable to meet constant demands. As it continues, you begin to lose the interest and motivation that led you on this role in the first place.
It also reduces productivity and efficiency in the workplace. Worst thing that could happen, burnout leads you to several illnesses.
Signs of burnout
- You are exhausted all the timeβ’ Frequent headaches or muscle painβ’ Getting sick a lot
- Every day is a bad day at workβ’ Youβre overwhelmed with the tasks given to you, even if they are just the usual things you have done before
- You feel like whatever you do isnβt making a difference
- You feel unappreciatedβ’ Self-doubt or lowered self-esteem
- Feeling helpless
- Loss of motivation
How to avoid burnout
1. Work with purpose
Aside from the paycheck every month, revisit your purpose why you are on that job now. You can take a deeper look at how your job helps you; how it impacts the people; and what good does it do.
2. Be organized
Again. Remember your first day at work? You have a notepad, a planner and a good pen to take notes and keep track of everything. Get back to that version of you. Read your emails first thing in the morning; work during work hours only and donβt ever bring your work at home. Your home should be the only place that veers you away from stress.
3. Turn to other people
Have a good chat with your colleagues. Talk to your family or friends. It might even be helpful to talk to your boss or employer. That way, you will let out all the negative feelings dreading you inside. You will be surprised at how relieving it gets turning your concerns to other people.
4. Tell your goals to your boss
As whatβs mentioned above, talking to your boss will greatly fix the job burnout. If you think your job isnβt taking you to where you want or it hasnβt been the same as before when you first started out, tell it to your boss. Share your goals and what you really want to achieve. Who knows, by doing so, your boss might even be the key to land you on your dream career.
5. Learn when to say βnoβ
Sure, youβre this nice person at the office who does all the tasks that isnβt supposed to be your job. Slow clap for you for doing that. But remember that you have your own role at the office. Say no if you think itβs beyond your job description. Say no if you think thereβs unfairness. Say no if you think itβs too much. And say no if you donβt want to do it.
6. Change your routine or revamp your environment
This trick is very much helpful. Sometimes, all it takes is just a little re-decoration of your corner. Politely ask your employer if it is possible to change your office or cubicle. If not, then just re-arrange your space from time to time. That way, you will not get bored at the same corners everyday. A re-designed space could also help amp up your productivity.
7. Have enough sleep
The most important thing that you should do is this. Having enough sleep leads you to a healthier and productive life. Get at least 8-10 hours of sleep everyday. You see, sleep is a huge factor in our physical, mental and emotional health. Your body will thank you for this.
8. Exercise
This helps relieve your stress from work. If you think you are too tired to lift barbells at the gym or run a kilometer every morning, then look for alternative workouts that do not require too much effort and time. If not regularly, do it whenever you are free. Always find time to workout.
9. Take advantage of your vacation leave
Not everybody is given the chance to have vacation leaves so make sure to use them all up every year to avoid burnout. Go on a vacation to a place youβve been wanting to visit ever since. Or just stay at home, relax and have a great cup of tea.
10. Go out and have fun
Donβt cage yourself with your work. Find time to go out with friends or significant other. It will help you big time to let all the stress out.
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