Employees who get in early, stay late, don’t take breaks and work on the weekends can end up burning out. Work burnout can be caused by large workloads, stress from working long hours, difficult colleagues and endless deadlines. All of which can lead to a lack of motivation, productivity, positivity, passion and low morale. We are looking at how to avoid burning out at work:
Spot the warning signs
Avoid burning out at work by spotting the warning signs and doing something about it. For example, struggling to get out of bed in the morning, arriving late to work, watching the clock excessively, a negative attitude or stress spilling over into your personal life. If the symptoms are feeling familiar then it is time to take action! These feelings won’t go away by themselves… Therefore, the solution could be taking a day off, having a night out, meditating or doing yoga.
Identify stressful areas
Understanding where your burnout stems from can help you to manage stress. Practicing breathing methods, meditation or other relaxation techniques can help you to calm down when you are feeling stressed. This can help to avoid burning out at work and help you to relax.
Take a holiday
If you have been feeling stressed, overwhelmed and have lost all motivation then a holiday is exactly what the doctor ordered. A complete break away from work, without technology and stress can give you time to breathe. Upon your return to work you will be refreshed, well-rested and ready to get back into work with a more positive mind.
Manage your time
Organising your time affectively can help to avoid work burnout and allow you to evaluate your priorities. Manage your work priorities by organising them into different categories and don’t spend too much energy on non-critical tasks. Scheduling free time after work will ensure you give yourself time to relax and unwind.
When you are feeling tired and unhappy, working out may be the last thing on your mind. However, it can be a powerful tool for tackling stress and burnout. Exercise can improve your mood, increase energy and productivity, sharpen your focus, relax the mind and body, help with sleep and motivation.
Read more: Fun exercises for those who hate working out
Change your environment
Working plays a significant part in our life and the average weekly work hours for full time workers is 37.1 hours. Most people will spend a large portion of their time at a desk, therefore it is important to change up your routine and environment every once in a while. If your employer allows it try moving desks/offices or if not decorate your desk, rearrange it, be sure to take breaks away from it and occasionally work from home if you can.
Take a power nap
Sleep deprivation can exacerbate symptoms of burnout, which can lead to irrational thinking. In order to remain composed and cool in difficult situations, then sleep is vital. Long naps can make it difficult for you to get to sleep in the evening, therefore power napping provides a solution that allows you to get a little bit of shut eye without disrupting your sleep cycle. Naps between 15 and 30 minutes make it easier for you to wake up and power napping for 20 minutes in the afternoon provides a more restful sleep than in the morning!
Talk to your line manager
Don’t be afraid to ask for help if you are struggling to cope with your workload. Outline to your line manager specific issues and ask for guidance. It also doesn’t hurt to ask a colleague to glance their eyes over a project or help with it. Because a fresh pair of eyes is always good and can bring a new perspective. Avoid burning out at work, by talking to people and not bottling everything up inside.
Read more: 8 Proven Ways to Reduce Stress Levels