How To Avoid Burnout On The Job
Most of us have been in a position where we have felt burned out. It can be caused by stress, too many hours of work, or just a general lack of motivation. Whatever the reasons may be, burnout is something that needs to be avoided. Not only will it make you feel stressed and unhappy with your job, but it can also affect productivity and lead to poor results for your workplace. So how do we avoid burnout? Here are some simple tips:
Identify what makes you burn out.
The first step to avoiding burnout is knowing what makes you burnout. To do this, ask yourself:
- What are the things that happen in your life that make me want to quit? What triggers my desire to leave work and never return?
- What do I dislike about my job? Why am I so frustrated with it?
- Are there any particular situations at work that drain my energy or make me feel overwhelmed? If so, identify these situations and be aware of them when they arise (this will help us avoid future stress).
Take a day off.
If you’re feeling overwhelmed, take a day off. You won’t get fired for taking time to recharge. In fact, if you keep going without taking any breaks at all, it’s likely that your work will suffer and lead to burnout anyway. Even if another employee can cover for you in your absence, taking an entire day off won’t hurt anyone—and it may help prevent burnout from setting in later down the line.
Break out of your routine.
Try something new. Are you one of those people who has been doing their job the same way for years? If so, it’s time to shake things up! Get out of your comfort zone and try something different. Maybe this is as simple as scheduling a lunch with someone in another department or attempting a new task at work that’s outside of your comfort zone.
Find ways to connect with coworkers. In an ideal world, working in an office environment would be like one big happy family where everyone gets along and enjoys each other’s company every day—but unfortunately that’s not always the case! It can be difficult to feel connected when everyone goes home at 5 pm every night (or earlier if you work weekends). Reach out to other employees and see what kinds of activities they enjoy doing outside of work; maybe there’s some common ground between them that could lead into future friendships!
Make your downtime sacred.
Your daily life is a constant cycle of activity and rest, activity and rest. People often treat their downtime as an excuse to procrastinate or take time off from work—but this can lead to burnout, because you need downtime to recharge your batteries and regroup before diving back into another round of projects. The way you use this time will determine whether or not you’ll be able to handle what life throws at you without burning out.
If it’s possible for you (and/or your company) create a plan with specific times during the week when people are expected not to check email or phone calls, that would be ideal; otherwise, try establishing rules for yourself (like no checking social media until after dinner). Also keep in mind that some people simply aren’t cut out for having any “off” time whatsoever—if this sounds like something that might apply to someone close by then maybe consider asking them how they feel about setting boundaries around when it’s okay/not okay for others contact them? Then again: maybe everyone needs just one day per week where everything else stops so they can think about themselves first instead of always putting others needs first.
Make time for the things you love to do.
You should make time for the things you love to do, whether it’s going to the gym or playing video games. If you’re feeling burnt out at work, then it’s time to take a step back and evaluate your life outside of work. What are some things that make you happy? How can you create more time for those hobbies?
If your employer has an open office plan, then consider finding ways to separate yourself from others so that they don’t distract you while working.
Learn how to say “no” and use it often.
You should always be polite and respectful when you say no to requests, but you don’t have to be a pushover. If someone asks you to do something that isn’t a priority or important, politely decline the request with your explanation. You can also delegate some of your tasks to other people on your team if they’re more qualified than you are in an area where they need help.
In addition, learn how to say no when it comes from someone who’s not respecting your time because then it becomes easier for them not only tell them “no,” but also help them understand why it’s so important for them not take advantage of your time like this again!
Set boundaries with your job and people in your life.
It’s important to set boundaries with your job and people in your life. Setting limits on how much time you will spend on work and personal projects, as well as how much time you’ll spend with friends and family, is vital to avoiding burnout. You may also want to consider setting limits on how much time you spend on social media.
Eat well and exercise regularly.
- Eat well. People who eat a balanced diet are less likely to experience burnout. They have more energy and feel better overall, which helps them be healthier at work.
- Get enough protein, carbohydrates and fats in your diet. These three nutrients are essential for our bodies to function properly, and they’re often lacking in our diets due to busy schedules or other reasons that keep us from eating well. To avoid burnout on the job, make sure you’re getting enough of these nutrients so your body has the energy it needs throughout the day.
- Eat plenty of fruits and vegetables every day! Fruits are high in vitamin C and antioxidants; vegetables contain folate (folic acid) which is important during pregnancy as well as calcium which can help prevent osteoporosis later on down road when you’re older too! Eating more fresh produce means fewer processed foods like crackers or snack chips which tend not only be high in sodium but also sugar content too — neither one being good thing when trying keep off pounds/kilograms around waistline…
Get enough sleep.
There is a lot of research that shows how important sleep is to your health and well-being. It’s also been shown that lack of sleep can lead to burnout. Here are some tips for getting the proper amount of rest:
- Establish a regular bedtime routine. This might include taking a hot bath, reading a book or doing something else relaxing. Doing this at the same time each night will help set you up for success by helping you wind down and relax before bed.
- Don’t use your phone or tablet just before bedtime because they emit blue light, which delays production of melatonin (the hormone that helps regulate your body clock). If you really need something electronic at night, use an app like Twilight software instead. This will filter out the offending light so it doesn’t disrupt your natural circadian rhythms as much as normal devices would do on their own settings.
Spend time with positive people who support you.
Building a support network of positive people is important. It can help you stay motivated and keep your energy levels up.
Look for ways to spend time with positive people who support your career goals, such as:
- Having lunch with colleagues
- Joining professional associations
- Attending lectures and workshops that align with your interests
Know what leads to burnout, and take steps to combat it before it takes its toll on you.
If you notice these symptoms in yourself or your coworkers, it may be a sign of burnout. Burnout can affect any field—even creative ones that seem to promise stress-free jobs. If you’re feeling burned out and don’t know how to take steps to prevent it from happening again, here are a few ways to start making changes:
- Know what causes burnout.
- Take steps before things get too bad.
- Make time for yourself and your needs (even if it’s just five minutes a day).
Burnout is a real issue in the workplace. In order to avoid it, you need to know yourself and understand your needs. You should also work with your employer to create a plan for managing burnout if it does happen.
If you need any assistance with navigating your career, contact us for a customized approach to your needs.