12 Tips to Counter Burnout
Have you ever sat on a corner and felt like there’s too much to do with so-little time? Have you ever noticed you’re getting sick frequently? Or, have you ever experienced being so drained you have no more energy to spend time with family or friends?
These are just some of the common signs of burnout.
Moreover, let’s discuss the work burnout symptoms. According to a systematic review of prospective studies, burnout is an occupational phenomenon where employees experience a mix of physical and psychological symptoms that result in decreased job satisfaction and productivity. The World Health Organization defines burnout as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”
It’s characterized by three dimensions: feelings of energy depletion or exhaustion, increased mental distance from one’s job or feelings of negativism or cynicism related to one’s job, and reduced professional efficacy.
If these are familiar to you but are still unsure, here are the other burnout symptoms:
Physical and emotional exhaustion
Feeling overwhelmed
Isolation
Escape fantasies
Irritability
Frequent illness such as colds and flus
Burnout is a common denominator for overworked adults. It is the human body’s response when filled with too much work and no rest. This is a common experience for students, parents, and mostly employees. Due to overstimulation at work, most employees experience work burnout because there is so much pressure in the workplace on top of other roles such as being a parent, a breadwinner, or even just a friend.
Now how can you counter burnout? Here are some ways of dealing with burnout and managing burnout:
Exercise
Stretching and moving around has good effects on your physical health, but did you know it has amazing effects on your mental health too? Through exercising, human bodies secrete a natural “happy hormone” which does wonders to your mood!
Eating a balanced diet
FITFAMCO encourages companies to invest in a healthy eating culture for their employees because nourished bodies perform efficiently. This is a corporate hack that fuels productivity and is a win-win situation both for the company and its employees.
Practice good sleep habits
Sleep helps restore our bodies and replenishes energy for the next day, not only that, it also keeps us calm and focused the next day if we get enough rest.
If you are struggling to get enough sleep, you may want to skip drinking coffee past 2 o’clock in the afternoon, cut your screen time an hour before sleep, and incorporate relaxing activities such as meditation, reading, or even just taking a bath before going to bed.
Validate your feelings
Hustle culture created a fast-paced environment and we tend to go with the flow by always pushing ourselves a little bit more. Negative thoughts and feelings are often kicked at the back of our heads in order to function but sometimes, that is not always the healthier choice.
It is okay to acknowledge your feelings and even better to take a break. You are a human being and you are entitled to take good care of your body.
Mindfulness and Meditation
Practicing mindfulness and meditation can help manage stress and prevent burnout. Mindfulness involves focusing on the present moment and accepting it without judgment. Regular practice can improve your ability to focus and manage stress, leading to improved mental wellbeing.
Work-Life Balance
Maintaining a healthy work-life balance is crucial. This might involve setting boundaries between work and personal life, such as not checking work emails outside of work hours, taking regular breaks during the workday, and ensuring you have time for relaxation and leisure activities.
Social Support
Having a strong social support network can help prevent burnout. This could be family, friends, or colleagues who can offer emotional support, help solve problems, or simply provide a listening ear when you need to vent.
Professional Help
If you’re feeling burnt out, don’t hesitate to seek professional help. Psychologists, therapists, and counselors are trained to help you understand and manage burnout. They can provide strategies and tools to help you cope with stress and prevent burnout.
Organizational Changes
Employers can play a significant role in preventing employee burnout. This can include implementing policies that promote work-life balance, providing resources for stress management, and fostering a positive, supportive work environment.
Self-Care Rituals
Self-care is not just about physical health; it’s also about taking care of your mental and emotional health. This can include activities like reading a book, taking a warm bath, or simply spending some quiet time alone. These rituals can help you relax, recharge, and better cope with stress.
Time Management
Effective time management can help prevent feelings of overwhelm and burnout. This might involve setting realistic goals, prioritizing tasks, and breaking larger tasks into smaller, manageable steps. Remember, it’s okay to say no to tasks that are not a priority.
Professional Development
Continuous learning and professional development can also help prevent burnout. This can help you stay engaged and motivated in your career. Consider seeking opportunities for professional development in your field.
It’s important to note that stress and anxiety can also contribute to feelings of burnout. If you’re feeling burnt out or experiencing emotional exhaustion, it’s crucial to prioritize your mental wellbeing. Don’t hesitate to seek professional help if you’re struggling with these issues. FITFAMCO has multiple and competitive wellness specialists that can tailor specific wellness programs that will help you as an individual or your company to support your employees through this journey.
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Inquire about our available mental health talks and workshops today!