Trying to get everything done quickly and efficiently may force you to push yourself to the limit and go overboard. After a while, this can lead to extreme fatigue on both a moral and physical level. If you don’t take action in time to reduce the workload intensity, you risk getting job burnout.
Overstress at the workplace has become a serious problem of our time. According to statistics, more than 70% of employees experience burnout yearly. To help those dealing with this problem, here are some effective techniques.
A practical guide to coping with burnout without quitting your job.
Burnout often results from chronic stress in the workplace, and sometimes only quitting can help deal with it. However, if you can’t or don’t want to quit, try following these steps.
Get a change of scenery at work and home
It’s imperative to break out of your routine for even the smallest things. Consider taking on a new, non-standard work task to gain a fresh perspective. Try adding new details to your outfit, even if it’s a strict uniform. For example, medical workers may wear pink scrubs instead of white coats, and firefighters may customise their PPE with patches, emblems, or lettering.
Additionally, consider changing your weekend rest schedule. If you are used to watching TV shows in the evening, try instead taking walks in the park, going to the cinema or museum, throwing a small party with friends, or having a family dinner.
Clearly define work and personal boundaries
It is essential that you create an adequate work-life balance. Even if everything at work seems to be crumbling without you, leave the office on time and focus on your personal life.
Set a limit on messages in work chats after hours, and make a rule not to use the phone when you come home. Permanent work-on mode can exhaust your nervous system and cause chronic fatigue.
Schedule a regular time for yourself
Sign up for a massage or yoga class, go to a cafe, take a relaxing bath or schedule a doctor’s appointment – indulge yourself in something that’s been on your list but you never got around to doing. Regular time to fulfil your needs and desires is vital for your physical and mental well-being.
If you still believe that a new project is more important than your own health and personal life, try to visualise what your loved ones and colleagues will go through if you get seriously ill. The reality is that even if your coworkers are worried, the company will find someone else to fill your position, but your family won’t be able to do so. This mental exercise is very enlightening and helps you determine your daily priorities.
Make sports a part of your daily life
As much as you may be tired of hearing how important sports are, exercise is really beneficial for your mental health. Physical activity can help reduce stress and relieve brain strain. Choose a workout you like, and don’t pressure yourself – walk in the park, run, hike, go to the gym or do yoga. Do whatever gives you energy and helps you recharge.
Self-reward your efforts
It’s not only about daily affirmations like ” Good work ” or “You nailed it”.
Consider how much you actually accomplish at work. Making a list is an excellent way to organise your thoughts – go through it and reward yourself for reaching your goals with something nice, whether it’s a vacation, a massage or a shopping spree.
That list may also encourage you to discuss the salary increase with your boss. It is important to see not only the results of your work but also to receive an adequate evaluation.
Also Read: Medical Technologist 101: Job Description, Salary, Skills, & More
Take on a new challenge.
Remember what you’ve always wanted to do but put off indefinitely due to the constant workload and anxiety. Want to take a cooking class? Make a pottery mug? Parachute jump? Do it now. New sensations in all aspects of life are essential for overcoming burnout.
Share your feelings and emotions.
Speaking your feelings makes it easier to deal with them. You can share your experience with friends, relatives or a therapist. Burnout often makes people irritable, defensive and distant. They can lose their temper and damage relationships with people they care about. By sharing your feelings with family and friends, you can stay connected and get the support you need to stay motivated and deal with burnout.
Recovery is a process of tiny steps.
Burnout can happen to anyone, whether you love or tolerate your job, work in an office or remotely, and may negatively affect all areas of life, not only your work. The problem won’t just go away and will take more than a good rest to resolve.
We must remember that our mental and physical resources are not endless, and it is crucial to take proactive steps to live a healthy, balanced life. No matter how small these steps are, the key is to do them daily.
Hi, I’m the Founder and Developer of Paramedics World, a blog truly devoted to Paramedics. I am a Medical Lab Tech, a Web Developer and Bibliophiliac. My greatest hobby is to teach and motivate other peoples to do whatever they wanna do in life.