Have you ever felt stuck at work? There’s no interest, no energy – no motivation to even show up. Your performance at work suffers and you just feel exhausted. Don’t worry because you are definitely not alone. According to World Health Organization (WHO), workplace burnout is an official phenomenon and can be a diagnosable condition.
Burnout is a syndrome that stems from poor management of workplace stress. It can be characterized as:
- Feelings of energy depletion or exhaustion
- Increased mental distance from one’s job
- Feelings of negativity and cynicism towards one’s job
- Reduced professional efficacy
While burnout isn’t technically a medical condition, it can take a serious toll on your mental and physical health. Burnout can leave you feeling helpless, hopeless and resentful and can even spill over into your personal and social life. If not addressed, it can cause headaches, insomnia, heart palpitations and shortness of breath.
If you feel like you’re experiencing professional burnout, fear not because you’re already on your way to beating it. The first step is to recognize what you’re going through and take the right steps to reverse what you’re feeling.
Here are some ways you can beat the burnout:
- Leave Work (And It’s Stress) At Work
It’s important to set boundaries for yourself and stick to them. Communicate with your managers to make sure your work is completed in the office and you leave on time. Don’t check work emails or discuss work when you’re at home. Keep the two as far apart from each other as you can so you don’t associate your home, a place of relaxation and comfort, with the stresses of work.
2. Make Time For Yourself
Be sure to indulge in something you like to do everyday. Start out small by taking out just 10-20 minutes for meditation to clear your mind and slowly increase the time. Make sure that whatever you choose to do stimulates you and interests you. Try joining a fun workout class or read a book for 30 minutes before bed. Even these small escapes will help.
3. Find Your Support System
Whether it’s at work, with family or friends, make sure there are a few trusted people you can talk to when you’re feeling overwhelmed. The act of talking is therapeutic in itself – you’re taking your internal stress, giving it a physical manifestation through words and releasing it from your body. Not only will it help relieve your stress, you might get a fresh perspective when you talk to others.
4. Take A Vacation
While making time for yourself everyday is helpful, make sure to take some time off and go on a relaxing vacation to unwind. Physically separating yourself from work, away from the stress and tension, is crucial to rejuvenate yourself and come back feeling energized. It doesn’t have to break the bank; even traveling to a different city within Pakistan can make a world of a difference.