You dread waking up on Mondays. You are spaced out with thoughts of vacation plans and weekend shenanigans in the middle of task or meeting. You feel extremely exhausted after working and it’s only Monday evening. More than plain work tiredness or laziness, these symptoms indicates a classic case of work burnout.
Other symptoms include increased anxiety, irritability, weight gain or loss, frequent absences, and/or susceptibility to illness. In short, burnout does not only impair your health but it also affects your work productivity and relationships.
If you’ve noticed these signs yourself or you get feedback from your friends or family members, take immediate steps to stop it from continuing.
Learn 5 strategies to recognize and prevent burnout :
Write it Down
Jot down what is exactly going down in your life, specifically the problems and frustrations you are experiencing. Be honest and specific with your thoughts and feelings.
Writing helps clear things in our head and allows us to see things more objectively. Sometimes, our own reflections can lead us to solutions or remedies to our own issues.
Tweak your Routine
Getting stuck in a rut? Try experimenting with new methods or add something fresh to your daily routine. For example, you can try working in a cafe to write your blog or email instead of working on your normal work area. You can also try to volunteer on work projects you are strongly interested in.
Adding small changes to your day-to-day activities does not only ease your tension from the monotonous activities but can also stimulate your creativity.
Learn to Say No
Avoid overwhelming yourself by setting realistic work expectations with your boss and colleagues. Always remember to under promise but over deliver.
Realize your own abilities. Decline requests or tasks that are beyond your capabilities or have an impossibly tight deadline.
Saying no is not a sign of weakness. It just means staying firm and honest on things that you can and cannot do.
Believe it or not, exercising can make you feel energized than tired!
When you workout, your body produces endorphins hormones that make you feel good and happy. Not only that but engaging in exercise will also give your mind and body a much needed release from frustrations and stress.
Aim for at least 30 minutes of exercise every day to stay trim and relieve that work tension.
Get enough sleep
Too many sleepless nights can leave you feeling drained and restless.
Target between 7-8 hours of sleep a night to get refreshed and rejuvenated.
Make sure you turn off gadgets like your smartphone and tablets at least 2 hours before sleeping for a peaceful and uninterrupted slumber.
Burnout can drastically affect your health and life. Fortunately, it is something that you can control. Learning and applying healthy ways to address your daily stresses can stop or prevent burnout.
Don’t let burnout take a toll on you. Recognize the signs and take actions to stop or prevent it.