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In the modern, fast-paced work environment, burnout is a common issue. Burnout is the result of prolonged workplace stress that has not been addressed, and it can affect just about anybody. Being proactive about your workload can help to keep burnout at bay; however, if you’re already suffering from burnout there are techniques you can employ to help you regain your energy, enthusiasm, and effectiveness. Here’s how to overcome burnout.
Symptoms of Burnout
Before tackling burnout, it’s important to recognize the signs. Typically, symptoms of burnout include feelings of exhaustion even with enough rest, a sense of isolation or lack of engagement with your work, becoming easily frustrated with minor tasks and setbacks, difficulty concentrating, and reduced productivity. Individuals who are burnt out may also feel as though they’ve become ineffective in their role or that they’ve “lost their touch.”
If anything described above sounds like you, you’re probably suffering from burnout. If you keep pushing yourself in this state, you’ll be opening the door to all kinds of problems such as anxiety, depression, or worse. Acknowledging that you’re burnt out is the first critical step toward recovery. Once you’ve identified the symptoms, you can begin to take steps to address them.
Make a List of Priorities
The most common cause of burnout is an overwhelming workload. If you’re having trouble, take a step back and evaluate your tasks. Are there any responsibilities you can delegate? Projects that can be postponed? Meetings that can be shortened or made more efficient? Questions like these will help you create a list of priorities to focus on. Taking this approach with your workload will help reduce stress and make your days more manageable.
Set Boundaries
It’s likely you reached burnout because you’ve been taking on more work than you should. Setting clear boundaries for yourself will help you manage your workload and reduce stress. Whenever possible, make it clear when you are available for work and when you are not. In other words, if you’re off the clock turn off any work notifications on your phone, computer, or other devices. It’s extremely important to give yourself permission to fully disconnect from your work during your personal time.
Communicate
Open communication with your manager or supervisor can lead to solutions you might not have considered. Set up a meeting with your boss to explain how you’re feeling and discuss potential adjustments to your workload or schedule. Any good manager will understand your situation and should be willing to provide the necessary support in devising ways to alleviate burnout and creating a sustainable work/life balance.
Your coworkers may also be a valuable source of support if you’re feeling burnt out. In most cases, simply sharing your experiences and feelings will help to alleviate the problem. In addition to this, your coworkers might be able to share past experiences and sage advice to help you overcome burnout. Don’t be afraid to communicate at work, especially when there’s a problem. Letting things go for too long will only lead to more issues down the road.
Self-Care
Self-care is an absolute necessity when mitigating or combating burnout. This includes physical activities like exercise, which can significantly reduce stress levels, or mental health practices such as meditation. Ensure that you’re getting enough quality sleep, eat nutritious foods, and engage in activities that bring you happiness and satisfaction.
When you’re at work, make sure you take breaks regularly. It can be easy to work through breaks, but this is counterproductive when battling burnout. Regular breaks are essential for maintaining productivity and mental clarity. This includes short, five-minute breaks at regular intervals. To reduce the likelihood of burnout in the future, consider implementing the Pomodoro Technique, which is a philosophy that involves working for 25 minutes and then taking a five-minute break.
Long-Term Strategies
Burnout can sometimes be a signal that it’s time to reevaluate your career goals. Are you in a role that aligns with your passions and strengths? Do you see a future in your current position? Taking the time to reflect on your career trajectory can help you make informed decisions about your future. Along with this, you may want to start investing in your professional development. Consider taking courses, attending workshops, or pursuing certifications that interest you. Continuous learning can provide a sense of progress and purpose, and may reignite your passion for your work.
Take Action
Once you’ve identified the areas that need change, create a plan. Set realistic, achievable goals and outline the steps you need to take to reach them. This could involve restructuring your day, setting new boundaries at work, or seeking new opportunities within or outside of your current place of employment. It can also be helpful to monitor your progress. Burnout recovery can be a long and challenging process, and it’s important to be patient with yourself. Take the time to celebrate small victories and be mindful of your limits going forward.
Burnout is a serious issue that can have a negative impact on an individual’s job and overall well-being. By recognizing the symptoms, evaluating your workload, seeking support, and prioritizing self-care, you can begin to recover from burnout. Along with this, developing long-term strategies will help you protect yourself from burnout in the future.
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