Have you ever felt like you’ve “woken up on the wrong side of the bed” and you just can’t bring yourself to give it your best – whether you are at your jobsite or you working from home? Has this happened a few days (or even weeks) in a row? If so, you may be “burnt out”. According to the Mayo Clinic, while similar to plain old stress, burnout is a special type of work-related stress. Specifically, burnout is a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.
To help fight against burnout and keep your spirits (and productivity) high, here are some great tips you can follow:
- Recognizing that you’re really burnt out: often times, when we find ourselves behind on our tasks and responsibilities due to burnout, we regress to working even harder to try and catch up. However, doing so can only leave you feeling even more stressed. Instead, take a step back and recognize that you may be feeling the effects of burnt out like fatigue, insomnia or irritability. Then reassess what exactly is causing you stress and make the active changes needed to help you manage those stressful situations.
- Disconnect: both literally and figuratively. No matter how much work you have to do, everyone needs a break. Set aside designated times throughout the day to step away from your work, such as going outside and taking a walk. But, while breaks are essential and helpful, truly disconnecting after working hours is where many of us struggle. According to research, some 81% of American employees at least check their work email after working hours. Instead, set your email to “do not disturb” or simply turn off notifications at the end of the day. If you’re struggling to truly disconnect, try incorporating something such as meditation or mindfulness practice to help you be more in the present and to take time for yourself.
- Speak up: or more specifically, speak up if you are struggling and need help. If you feel like you can’t keep your head above the metaphorical “waters” of your work, try speaking with your supervisor. By having a thorough conversation about your roles, responsibilities and other projects, you and your supervisor can begin to address the specific things that are causing you stress. You may be able to identify tasks to postpone or delegate to others or set priorities and deadlines that give you some extra time.
- Take care of yourself (physically): believe it or not, your physical health and your mental health go hand-in-hand. The effects of burnout, such as that fatigue and excess stress, can leave you with an increased risk of things like heart disease, high blood pressure and even diabetes. Incorporating regular exercise into your daily routine, such as a quick set of pushups during one of your disconnection breaks, can help you stave off those negative side-effects. Be sure to eat healthy, well-balanced meals with plenty of fruits and vegetables as well.