10 Tips: How Not to Burn Out at Work
Emotional burnout syndrome is a consequence of a busy work rhythm, a big problem of modern man. Stress, anxiety, fatigue, apathy are all symptoms of burnout at work. More than half of Ukrainians are in such an emotional state, and every third employee has experience of being in it. Most of all, representatives of socionomic professions (the type of work “person-to-person”) are most susceptible to burnout. TOP-5 professions, representatives of which are more prone to emotional burnout, are teachers, doctors, bankers, social workers and sellers.
How do Ukrainians cope with emotional problems and burnout syndrome in particular? The results of the survey showed that 47% of respondents believe that doing what they love is the best way to deal with any emotional and psychological problems. 40% of Ukrainians are sure that they need to act radically, so for them the only effective way to confront emotional disharmony is to change jobs. 22% of Ukrainians focus on the fact that you need to take care of your emotional state constantly – learn to allocate time for work and rest, as well as set priorities.
The specialists of grc.ua picked up 10 more tips, the use of which can help not to burn out at work:
Mark a clear boundary “work – rest”. Do not take work at home, and if you can not avoid it, allocate a strictly allocated time for it. At home, change into “home clothes” right away. Even if you’re a freelancer, clearly zone your workspace in your apartment.
Switch it up. Find something that helps you switch from one mode to another. It could be a book you read on the subway, a short walk around the house, listening to one song by your favorite band in the car after work.
Learn to say no. Don’t be afraid to tell your supervisor that you can’t handle the flow of tasks. Only you know the limit of your abilities.
Take an “information diet” – stop checking your work messengers and emails every minute. Unlike, for example, phone calls, there are no clear boundaries here – the work e-mail can come both early in the morning and late at night. So you have to set these boundaries for yourself.
Work not 16 hours, but rationally and constructively; not longer, but more productive. It seems that if you sit a little longer, you will have time for everything. But this is self-deception: the more you work, the less productive you are. Besides, if you finish one thing, you can start the next, and so on to infinity.
Do not strive for perfectionism in everything, it’s simply impossible. And do not beat yourself up for mistakes – they are inevitable. Remember the saying that he who does nothing is the only one who makes no mistakes.
Adjust your schedule to suit you. With the development of technical capabilities, there is no need to be present in the office “to plus endless”: many issues can be solved via work email, social networks and messengers.
Delegate tasks and authority – colleagues will learn something new and you will have a little more time.
Listen to yourself. If you realize that you are tired, take an unscheduled vacation.
If you think you’re burned out at a particular job, and quit your job – and everything will change for the better, do not rush immediately to a new place. Give yourself time to recover.
And to develop an immunity to stress, try to spend more time in nature, have a hobby, eat healthy and delicious food, listen to music, talk to people you like.