Yahoo Finance Stop Work Burnout Before It Starts
Many professionals today are in the midst of occupational burnout. They're desperate, frustrated and eager to find a solution. The goal is for them to recover quickly and then create a clear, sustainable plan to prevent it from happening again.
"Burnout" is a common term used to define a state of mental, physical or emotional exhaustion typically caused by prolonged periods of overwork and stress. There is a wide spectrum of symptoms associated with burnout, including fatigue, insomnia, anxiety, depression, inattentiveness, negativity, impaired immunity and more.
Recovering from burnout can be a slow, painful and lengthy process. Burnout can be like a big neon sign telling you that changes are needed. Of course, by the time burnout has set in, such changes can feel much harder to make. But thankfully, in times of desperation, most people are willing to do almost anything for relief.
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It's much easier to proactively prevent burnout than it is to deal with it when it happens. By taking a few simple steps now, you can avoid a lot of pain later on. Developing some new, positive workplace habits might be a little uncomfortable, but it's nothing compared to the discomfort of burnout.
Below are four of the most effective strategies for burnout prevention. If you want to be (and remain) a happy, healthy professional, you have to pay attention to your own needs and commit to rigorous self-care, even if it feels a little weird at first. The practices described here are a great place to start.
Set Limits
It might be hard to believe, but you don't have to simply accept everything that's thrown your way at work. You have the right (and personal obligation) to set limits. After all, you only have so much time, energy and attention. If you're not careful, you could take on more than you can reasonably handle. That doesn't necessarily mean you have to say "no," but you're always free to negotiate.
If you're overwhelmed with unrealistic demands, it's time to start actively managing things. For example, perhaps you need to suggest an extended deadline for that big project, or maybe you need to set some new expectations regarding deliverables. You may be surprised at how flexible others are willing to be when you speak up for what you need.
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Ask for (and Accept) Help
Most people are not completely independent contributors. Rather, they work as part of a team. So, instead of taking everything on yourself, why not leverage your teammates and share the load? Most professionals are happy to help out a colleague when needed. They understand that everyone can use a little support from time to time.
Don't let pride get in the way. It's not shameful to admit you need help -- and it's not selfish to take advantage when others offer assistance. Just don't go overboard, and remember that reciprocity is the key. Make yourself available to help others on occasion as well, and remind them that this is just what teammates do for one another.
Take Walking Breaks
Sitting inside at a desk in front of a computer all day can add to feelings of exhaustion, depression and anxiety. While you may feel as if you're chained there, you're not. You are free to move about! Doing so will improve your mental outlook, increase your physical energy and recalibrate your emotional well-being.
Make it a habit to get up and walk several times a day. Better yet, go outside, enjoy the fresh air and soak up a few rays of sunshine while you're at it. You don't have to walk far or vigorously. The goal is to just get the blood moving, wake up your senses and clear your head for a bit. You'll be amazed at how such a simple activity can completely alter your physical, mental and emotional state.
[See: Tips for Surviving a Career Transition.]
Take Real Vacations
Too many professionals only take time off to run personal errands or go to medical appointments. If they happen to take a "vacation," they haul their laptop along with them and check email at night -- or at least keep their work cell close at hand. Many professionals don't take a real vacation for years, and it's a primary contributor to their burnout.
Time off should not be seen as a luxury; it's a requirement to stay healthy. You need time to relax and re-energize, completely away from the demands of the workplace. Typically, it takes a little time to truly disengage from work. One or two days isn't enough to experience the deep benefits of a real vacation. Likewise, time spent only partially detached is counterproductive: You're not fully present for work, but you're also not fully invested in your vacation, so nothing is gained.
Looking at this list, you might think these recommendations are somewhat silly. But ignore them at your own peril. Burnout is often the result of many seemingly small choices that add up and cause a great deal of misery. You have more control in the situation than you might think. Take these small steps now and you'll thank yourself later.
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