How not to burn out at work: 3 useful rules


We are always in a hurry somewhere, we do not have time, we are late and worry when something does not go according to plan. It would seem that the development of technology should have made life much easier. However, this did not happen. Gadgets have made us more lazy and less stress-resistant. And our effectiveness is declining despite their help.

Quite often there are situations when an employee receives a new task or a job of his colleague without any preliminary explanation and preparation. In pursuit of a higher position, higher income, or fear of disappointing the boss, a person does not dare to give up unnecessary work. And it starts to work hard.

Working for 8-10, and sometimes 12-14 hours does not lead to an increase in the employee’s efficiency. In my practice, I have met different types of people: some slept for 5 hours and worked for 12 hours, others slept for 8 hours and worked for 6. Who do you think was more effective? I can confidently say that efficiency has nothing to do with the number of hours you work. It is directly related to how you work.

Burnout and efficiency degradation is much more than just a physical condition

On the way home, you continue to check your email and instant messengers, and at home you make plans for the next day, replay in your head options for meetings, tasks and possible solutions. And in the morning – again into battle. All this does not make you highly effective, but, on the contrary, leads to burnout.

At some point in the stream of thoughts, questions, a desire to be in time for everything and a mismatch of plans, you will want to let everything go by itself. Yesterday a person was the best employee, and today, having reached a boiling point, he quit his job and has excellent prospects. The company has lost a valuable frame. This situation is not uncommon.

Companies are concerned about the physical health of their employees without realizing that burnout and inefficiency is much more than just a physical condition. Now some global corporations have begun to implement employee assistance programs – Employee Assistance Program (EAP), which are aimed at improving their mental health.

These programs include regular consultations, emergency assistance and employee health audits. Depending on your preferences, you can consult in person, online, by phone or in a messenger. In addition, there are 24/7 hotline support specialists. EAPs can vary across groups of employees, eg executives, women, senior management.

Unfortunately, we do not have such practice yet. However, there are small steps that can be taken to prevent burnout and increase your daily effectiveness.

1. Develop good habits to start the day

As you start the day, so will you spend it. Pay attention to how your morning is organized. The author of The Magic of the Morning, Ham Elord, said that the first hour determines success. Give yourself 5 minutes of silence to visualize, reflect, and prepare for the new day. Then – 5 minutes for affirmation. This is a positive affirmation for improving any area of ​​life. And do not forget to devote 15-20 minutes to exercise or reading.

2. Organize your workspace wisely

There should be a minimum of items on your desktop that can distract from the process and interfere with quick decision making. If you search for something on a desk or computer for 5 minutes, it immediately reduces your efficiency and concentration.

So it was with me, until I took a break and put things in order. Now I can find any information or document I need without hesitation. Interestingly, once a month I do the same at home. This helps not to be distracted by trifles, reduces the risk of nervous breakdowns and worries due to the inability to find something you need.

3. Try meditation

To many, meditation seems useless. You sit, do nothing, do not think. What a waste of time? But in reality, the brain works at a crazy speed every day. There is so much to do, to remember. At some point, he just needs peace of mind.

Meditation helps you control your thoughts so they don’t control your life. If you feel stressed or dissatisfied with your accomplishments, meditation can be the first step to solving the problem.

Remember this simple idea: there is a very fine line between efficiency and wear and tear. It is important to look at yourself from the outside, be able to prioritize, take pauses, and competently organize your time, space and thoughts.

Aneta Korobkina

About the expert

Aneta Korobkina – trainer, coach and speaker of KA World, founder of the HospitalityTraining Institute. More on her website

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