10 Ways to Combat Job Burnout
Most people have experienced burnout at least once in their lifetime. Burnout is a state of emotional, mental, and physical exhaustion that is caused by too much stress. People who experience burnout at work tend to struggle with a few more problems such as having doubts about their competence and value of work.
How do you know you have job burnout?
Experiencing stress is normal among people who work. Doing the same tasks everyday can be quite boring – add the pressure coming from your bosses, the gossips your colleagues make about you, and all other workplace nuisances. But these are not enough indications of job burnout. Employees who experience burnout are those who are always cynical at work, often drag themselves to work and have trouble getting started, lack the energy to do their tasks and stay productive, engage in unhealthy habits like smoking and alcohol drinking to feel better, lack satisfaction for their achievements and are not motivated to improve their performance, experience fatigue frequently, and find themselves irritated and impatient with their co-workers, customers or clients.
Job burnout is something that every worker or employee should not ignore. This emotional state can grow and develop into something more serious, such as anxiety disorder and depression. It can also affect their sleeping patterns, diet, and lifestyle, and increase the risk of developing illnesses.
If you think you’re having this special type of burnout, here are some tips for you.
Find creative outlets.
Having some kind of a creative outlet will help you stay motivated and engaged. Instead of browsing the web or checking emails on weekends, go out and do something you enjoy. Play a sport, go to the gym, or sign up for a cooking class – anything that triggers your creative mind.
Take good care of yourself.
If you don’t, you will get even more stressed. Schedule a “me-time” when you won’t think about your worries, work problems or anything that makes you feel anxious. Many people feel guilty whenever they pamper themselves. But this shouldn’t be the case. You see, you are working hard enough. You should take good care of your body. Loosen up. Don’t be too harsh on yourself. Schedule a daily break at least 30 minutes to an hour. During rest days, make your “me-time” a little longer.
Get some exercise.
It may feel very tiring to work out when you are severely stressed and exhausted. But after you exercise, expect to feel the incredible experience. Regular physical activity should be a part of your lifestyle. Whenever you exercise, your brain releases endorphins – the feel-good hormones that help you deal with stress better.
Challenge yourself.
Getting bored about your job? Why not challenge yourself to strive harder and get a new position? Or, aside from your current job, you may want to consider learning a new craft that you can turn into a business venture! Enrol in an online course if your schedule is a problem. Learn everything you can about that area. Continually challenging yourself is one good way to distract yourself from the stressors you deal with every day.
Be positive!
An overwhelming number of studies suggest that positivity increases our life resilience, creativity, and our ability to focus on solutions instead of problems. Burnout is a negative emotion that can greatly impact many areas of life. You’ll be surprised to know how a simple change in perspective can make a big difference in your quality of life!
Believe in yourself.
A study by Bandura et al in 1989 suggests that people with high level of perceived self-efficacy experience less stress in challenging situations. Because they ‘believe’ that they have the ability to accomplish something, dealing with challenges or difficulties aren’t really a big issue for them. Have faith in yourself. Believe that ‘all is well’. Self-efficacy can make your job more enjoyable and can push you harder to pursue all your other goals in life.
Get support.
In a 2007 study published in the American Sociological Review, it was found that number of people who say they have no one with whom they can discuss important matters has nearly tripled in the past two-and-a-half decades. The more burned out you are, the more likely you will avoid people – your friends, relatives, and family. But this isn’t going to help you. If you find it less comfortable discussing your problems with a family member or a friend, seek help from a professional therapist. Knowing that someone is there to listen and understand you can really make you feel better and reduce the stress you are experiencing.
Consider changing your job.
This appears not a practical idea but sometimes, it’s the only option you have. After trying out different means to feel better at work, you may want to consider finding a new job. If your current workplace is no longer giving you the room for improvement and you no longer feel happy about it, maybe it’s time to go.
Assess your passion, skills and interests.
Another thing that can help you figure out whether you must change your job is your passion, skills and interest. Is it really the career you wanted? Many people choose a career to follow other people’s will and not their heart. If you love what you are doing, your passion, interest and skills are strong enough to make you succeed.
Your job shouldn’t just be a source of income, but also a source of growth, personal development and happiness. Don’t let burnout stop you from being productive at work and at the same time, enjoying life!
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