Feeling exhausted after a hectic workday is quite normal. This weariness probably disappears after a lip-smacking meal or by devouring chocolates while you watch Netflix.
But what if you feel totally uninterested in going to work every morning? And clocking hours at the office feels like it takes forever? If regular headaches, deprived hunger, and sleep are sucking the energy out of you and your creativity level is constantly taking a nose dive, these red flags might mean you’re burnt out from work.
In May 2019, the World Health Organization (WHO) officially declared burnout a syndrome resulting from chronic workplace stress that has not been managed properly. The WHO also says that burnout refers specifically to phenomena in the occupational context and not other areas of life.
We’re all vulnerable to burnout, but there are ways to break free before it’s too late.
1. Don’t say yes when you want to say no
It’s understandable if you find it difficult to say no to another person. Sometimes we get so caught up in the act of showing empathy to colleagues that we forget to draw a line.
Learn to put your priorities first and save energy to complete them. All your reluctant yeses will only lead to over-commitment accompanied by unwanted exhaustion. If you’re already swamped and can’t take on a new task, it’s okay to say no.
2. Treat yourself to a vacation
When you start feeling physically and mentally overwhelmed, it’s time to take time off and pamper yourself. Whether a wine bath near Mt. Fuji or a pedicure with fish nibbling at your feet, go do anything that can reset your stress clock.
The American Institute of Stress suggests that 80% of US workers feel stressed out about their jobs, with 40% in roles that are “very” or “extremely” stressful. Taking a weeklong vacation after years of accumulated stress is just not enough. You need to replenish yourself more often so you don’t feel drained.
3. Reduce your screen time and get moving
Nowadays, people run from one screen to another for relaxation. Running to your Instagram just because working in Adobe Illustrator is tiring is the same as going back to square one. It might help divert your attention, but reducing screen time is the key to escape burnout.
A good alternative to screen time would be to take on new hobbies like playing guitar, learning photography, or anything that brings out the spirited side of you. Eating your meals without screens and putting away phones after you go home makes a huge difference. Other ways to cut down on screen time include resisting the urge to check your work emails and calls on your day off and charging your phone in another room before your night’s sleep. No matter what it might be, it can wait until the next morning.
4. Build healthy workplace bonds
A little fun at work is harmless. And workplace friendships are invigorating. In a recent CNBC article, 70 percent of employees say having friends at work is the most crucial element to a happy working life.
It’s important to socialize with your co-workers during breaks or even after work. Snacking together, going out for a movie, planning trips, and playing fun sports and games will create a friendly work atmosphere. Positivity and avoiding gossip are two other major contributors of workplace harmony. Many factors in your workplace can lead to a burnout, and that’s why you need someone to turn to at work.
5. Eat healthy and meditate
This is something you might have heard throughout your lifetime—being stressed has an influence over our dietary behaviors. We might lose our appetite at some times and overeat at other times. Adding to the negative effects of stress itself, our bad food choices can worsen the condition.
Eating the right food and drinking calming and refreshing drinks will help you combat burnout. Experts also say that meditating 10 minutes a day can reduce anxiety and stress while relaxing you to greater extent. Meditation is simple and inexpensive and can be done anywhere.
Are you on the verge of burning out? These tips are sure to help you get back on track. Remember to share these tips with friends whom you think this might help.