Tips & Tricks For When You Are Experiencing Burnout
Do you work long hours and put yourself under constant pressure?
Do you feel like despite being constantly on the go, you never achieve anything?
If so, then you may be suffering from burnout. Burnout typically affects people who are forever pushing themselves in their careers or other aspects of life. The kind of people who think they can take on the whole world by themselves. The kind of people who never say no.
This attitude is great if you are trying to forge your way to the next level at work, but you can only do so much. Over time, excessive pressure can lead to serious physical and emotional problems. The symptoms of burnout include:
- Stress and anxiety
- Insomnia
- Tiredness
- Poor concentration or memory
- Reduced immune function
- Loss of appetite
- Depression
- Irritability
- Pessimism
Fortunately, there are plenty of ways to get back on top of your hectic lifestyle and improve your physical and emotional well-being. Try our top tips and tricks for when you are experiencing burnout:
1. Find your triggers
Make a list of all the situations that make you feel stressed at work or at home. This can be added to over time as more things come to mind. Next to each item, write one or two ways in which you could improve the situation to make it less stressful. Put these changes into action as soon as you can, but be patient. Burnout is something which happens gradually, and it can take time to recover too.
2. Learn to say no
Taking on too many projects and spreading yourself too thin can leave you feeling exhausted. Do not take on more work than you can handle at any one time, and learn to delegate tasks to others. Remember it is fine to ask for support from your colleagues if you need it. (Check out our article on learning to let go.)
3. Avoid taking work home
Although it might be tempting to check your inbox in the evening, or work on that important project over the weekend, it is vital that you take time out for yourself and your family too. Allowing yourself some respite from work can enable you to return with a fresh mind and renewed focus the next day. Try to socialize with friends from outside work to avoid the conversation turning to business when you are trying to relax. (Related: tips for managing work-life balance.)
4. Give yourself a break
Taking regular breaks throughout the day is the best way to stay focused and avoid burnout. Even a few minutes away from your desk to stretch and drink some water will help. Try not to eat at your desk or on the go, and get outside for some fresh air during your lunch break. Taking breaks between big projects can also help to keep you feeling calm and on top of your workload.
5. Plan a vacation
Planning a vacation can give you something to look forward to, and time away will help you to relax. A change of scene for a few days will allow you to return to work feeling refreshed and more productive. Use these travel tips to help you to plan a stress-free vacation which you can really enjoy, even if it’s a staycation.
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