Burn out (break from the norm)
Burnout is a state of physical and emotional exhaustion. It can occur when you experience long-term stress in your job, or when you have worked in a physically or emotionally draining role for a long time. You can also experience burnout when your efforts at work have failed to produce the results that you expected, and you feel deeply disillusioned as a result.
You might be experiencing burnout if you:
- Feel that every day at work is a bad day.
- Feel exhausted much of the time.
- Feel no joy or interest in your work, or even feel depressed by it.
- Feel overwhelmed by your responsibilities.
- Engage in escapist behaviors, such as excessive drinking.
- Have less patience with others than you used to.
- Feel hopeless about your life or work.
- Experience physical symptoms such as chest pain, shortness of breath, sleeplessness, or heart palpitations. (Make sure that you see a physician about these!)
Useful tips to help your wellbeing
Take time for yourself.▼
Take time for yourself.
Take a days leave if you need, or a half day to do nothing other than eat your favorite ice cream, go for a run, or meet a friend for lunch.
Taking those hours off may seem like a big deal, but you'll return refreshed and energized the following day.
Meditation has been around for a millennia doesn't and "long term meditation is associated with increased gray matter density in the brain stem." This is the part of the brain that appears to correlate positively with various abilities and skills, so it could help you do your job better, while giving you some precious time alone.
If meditation really isn't your thing, then strive for uninterrupted, deeply focused work time, when you don't think about anything else at hand or respond to outside demands.
This counts partly as taking time for yourself, but it also is a fantastic stress reliever and mood booster. It's hard to feel frustrated or uptight after a sweaty weightlifting session or a long run. It has been that found exercise reduces sensitivity to anxiety, so think of that exercise time as building your anti-burnout armour. For some people, it’s CrossFit or martial arts. For others, it’s paintball battles, soccer, racquetball, or bowling. Many people enjoy video games, while others prefer a shooting range or a dozen laps of the pool.
The way that you release your aggression and frustration is not important, as long as it’s not harmful to yourself or others. What matters is that you find a way, any way, to let off some steam
Talk to people▼
Talk to people
Another way to relieve a little pressure is to share your problems, thoughts, and concerns with someone that genuinely cares about your well-being. It could be a spouse, a son or daughter, your best friend, a neighbour, or a trusted co-worker. They do not have to be in the same industry, and they do not have to understand exactly what it is you do. But what they can do is be a shoulder to cry on, which is often all you need to release some of that bottled-up frustration and despair.
Get plenty of sleep, exercise, and eat well▼
Get plenty of sleep, exercise, and eat well
It goes without saying that when we get stressed, we look for ways to feel more comfortable. For many of us, that included eating comfort foods, drinking alcohol, and collapsing on the sofa in front of some TV. However, that will not help your mental and physical state one bit. Don’t reach for the chips and the remote. Instead, create a plan to exercise more, and eat more healthy foods. And get a good eight hours of sleep in every night. No late-night movie binges, and no snacking at midnight.
Think of your body as an overworked machine. It needs love and care. It needs the best fuel, the best maintenance, and plenty of time off the road. A few weeks, or months, of this and you will feel ready to take on the world.
Ask for different responsibilities▼
Ask for different responsibilities
As the old saying goes, a change is as good as a rest, so either you or us can talk to your manager about taking on different responsibilities. Can you move on to a different area? Can you swap with some- one else who is feeling worn out? Your skills and experience are very important to us, therefore, it may be that you need a change for a couple of months to have a break and then return refreshed to your normal job.
Work away from your desk▼
Work away from your desk
A change of scenery can do you the world of good, even if you’re still working in the same position. It may be possible to work remotely from time to time, especially if you’re looking for inspiration (obviously this is very dependent upon the type of role you do). Find a local coffee shop or bar, or go to the nearest park. It’s truly remarkable how much this can help with the burnout feelings.