Not a single working person is immune from emotional burnout – a state of constant fatigue that arises against the background of the seeming senselessness of his own work, which requires too much effort and time and does not bring moral, and sometimes material, satisfaction. Travis Bradbury, co-author of Emotional Intelligence 2.0, offers seven ways to combat it.
But before we start treating burnout, consider the warning signs that it’s time to take action.
– Your relations with relatives and colleagues have deteriorated.
– There are health problems (back pain, neck pain, frequent colds, heart pain, migraine).
– Cognitive problems (memory deteriorates, you listen and do not hear, read and do not understand).
– You constantly take work home.
– You feel tired even after eight hours of sleep.
– You look for the bad in everything, although you were a positive person before.
– You do not get pleasure from your loved ones before.
– You have lost motivation – now you work only out of fear of dismissal or dissatisfaction with your boss.
– You become less productive.
– You don’t care about yourself.
If you find yourself showing any symptoms of burnout, don’t panic. It’s just time to take care of yourself.
24/7 availability makes it impossible to recharge and change focus. We communicate with loved ones and answer work calls, prepare dinner and think about tomorrow’s meeting. Even if you can’t turn off your phone for the entire evening and on weekends, try to set aside a specific amount of time to respond to email and voice mail.
2. Listen to your body
Many people think that a headache comes only from dehydration, a stomach ache from stale food, and a neck because of a bad pillow. However, pain is often a signal of stress or anxiety. Learning to recognize your body language is important to maintain your physical and mental health.
3. Plan not only work, but also leisure
Planning makes life more stable and predictable. It also gives you the incentive to finish things and rest. Try adding reading to your daily schedule (for example, from 7:00 pm to 7:30 pm). Follow this routine for a few days, and you will feel how much calmer your evenings have become.
4. Don’t drink sleeping pills
Sedatives and alcohol have a short-term effect by disrupting the natural sleep process. Sleep phases under the influence of drugs are disrupted, so people have strange dreams and wake up completely unresponsive. Such sleep only contributes to burnout, while healthy sleep, on the contrary, discourages stress.
5. Become more organized
It is generally accepted that stress occurs against the background of excessive stress. This is only partly true. Many people simply cannot organize their work properly and become more efficient. It often happens that two people work in the same office in the same positions, one of whom is constantly delayed and takes work home, while the other manages everything during working hours. A wise boss will encourage the former to be more efficient, while a shortsighted boss will encourage the procrastinator.
6. Take regular breaks during your work day
A healthy adult can work effectively continuously for an hour and a half. Then he needs to rest for about fifteen minutes. If you don’t take breaks when you’re tired, chances are you’re not working productively. Try to work and rest on a schedule and see the best results right away.
7. Seek support from loved ones
Socializing with loved ones is a cure for burnout. Sometimes you just need to disconnect from work and spend time with family or friends to feel the energy and desire to work.
If none of the suggested methods work, it might be worth considering a job change.
“I can’t take it anymore, I’m losing my mind!” Who among us has not uttered such words at least once? And while we usually exaggerate, burnout at work, different from the effects of stress and depression, is spreading at an epidemic rate today. A few words about the disease of the century and its early symptoms.
You are late for a meeting or you realize that you have made tactlessness in the conversation, and immediately hear a condemning inner voice. He harshly criticizes, declaring: there is no person more rude, lazy, more useless than you. Psychologist Christine Neff explains how to protect yourself from these destructive messages and learn to be kinder to yourself.