Burnout can be real, and it can be challenging to recognize. Symptoms include physical exhaustion, lack of motivation, cynicism, and inefficacy.
Fortunately, there are several things you can do to prevent burnout. Rest, exercise, and healthy diets can help ease exhaustion, curb cynicism and improve efficacy.
Burnout is a state of emotional, mental, and physical exhaustion caused by chronic stress and overwork
Take a Break
Many employees feel mentally and physically exhausted from altered work environments, the COVID-19 pandemic, and constant job stressors. This prolonged state of fatigue is called burnout and can be highly destructive to your emotional and physical health.
It's essential to recognize the warning signs of burnout and take action when you notice them. Taking a break when necessary can be the difference between feeling refreshed and energized or completely burned out.
Several studies have shown that regular breaks improve productivity and prevent burnout. During these breaks, try to detach from work thoughts and tasks and focus on activities that bring you joy or relaxation. This type of break will help to restore energy in the short term and prevent burnout in the long run. An excellent place to start is by scheduling time to stretch your legs and listen to music.
Eat Nutritious Meals and Foods
It's no secret that a healthy diet is essential for maintaining good health, especially under stress. Eating nutrient-rich foods can help ward off burnout and bolster your immune system.
Carb-heavy foods like pasta, whole grains, and quinoa prompt the brain to pump out serotonin, a feel-good chemical that can help combat the stress that often leads to burnout. Leafy greens, such as spinach and kale, are also excellent sources of this nutrient.
Stay away from sugar, caffeine, and ultra-processed foods, which can exacerbate anxiety and fatigue. Instead, opt for a soothing cup of tea infused with herbs such as peppermint, chamomile, and lavender, which are known to promote relaxation. Add a variety of vegetables, beans, and lentils to your meals, as well as protein-rich foods such as fish, poultry, and lean meats.
Use the Pomodoro Technique
The Pomodoro Technique is a time-management method that encourages short bursts of work followed by breaks. It helps combat procrastination and improves productivity by breaking tasks down into manageable intervals.
During each Pomodoro, set the timer to 25 minutes and focus on one task. Avoid distractions, turn off notifications, and commit to working with concentration. Work until the timer rings, and then take a short break.
Cirillo notes that the Pomodoro Technique gamifies productivity, which can motivate you to keep improving. It also gives you a precise measure of your productivity and makes it easier to estimate how long specific tasks will take. You may even find yourself thinking of "tomatoes" instead of hours!
Take Time Off When You Need It
When a person doesn't take time off regularly, it makes work life dominate their daily routine. This results in a negative attitude towards everyday tasks and can lead to reduced performance.
Taking a day off or vacation can help you refocus your goals. It can also allow you to recharge your batteries and remember that you have a life outside of work.
Taking a break can be as simple as cashing in your vacation days or asking for a leave of absence. It can also mean focusing on self-care and ensuring you get enough sleep, eating nutritious meals, and practicing mindfulness. Getting support from friends and family can be helpful as well. Bottled-up emotions accelerate burnout, so discussing how you feel with others can be beneficial. Exercise also helps relieve stress and boosts mood.
Lean on Your Support System
While working alone is tempting, having a social circle that supports your needs and interests is essential. It may also be beneficial to speak with a counselor or therapist to help you understand your feelings and navigate roadblocks in your career.
Finally, be sure to set and stick to a schedule that includes healthy meals, exercise, and time with friends. And don't be afraid to open up – your loved ones are likely flattered by the opportunity to hear about the stressors of your job.
In addition, a pat on the back for a project well done can be a great way to boost your sense of efficacy. A feeling of accomplishment can make you feel more capable at work and counteract burnout. This, in turn, can help you avoid getting burned out again in the future.
Get a Goodnight's Sleep
A stormy night's sleep can make you irritable and unable to focus. A routine of getting a good night's sleep can prevent burnout by allowing your body and mind to rest.
A good night's sleep is essential for a healthy lifestyle. Getting a good night's sleep can help to reduce your risk of heart disease, obesity, diabetes, depression, and high blood pressure.
Delegate and Automate
Burnout is exacerbated by a lack of control, an inability to say no, and inadequate resources. These factors can all be mitigated through proactive organizational strategies like delegating and automating.
Using Stephen Covey's quadrant model, identify urgent but unimportant tasks that can be easily delegated. Ensure that the person you choose for the task has the skills necessary to complete it and provides clear instructions for completing it.
When possible, automate repetitive business processes such as invoicing and scheduling. This will save time and increase efficiency. Use a complete task management tool like ClickUp to track and manage your workload effectively. Then, spend the rest of your time focusing on work that will make a difference in your business. This will ensure that you are achieving your goals and enjoying your life.
Say No
Learning to say no is one of the most important ways to prevent burnout. It may feel challenging at first, but over time it will become more manageable, and you'll be able to manage your workload better.
When someone asks you to take on a new project, pause and consider the impact. It's okay to tell them no if you give them a good reason.
For example, you could say, "I would love to help, but I have a lot on my plate. I'll talk to you about it when my schedule clears up." This will allow you to preserve your time for rest and self-care, which is essential to preventing burnout. Also, it will show that you respect them and their time. This can improve your relationship with them in the long run.
Be Honest
Practicing honesty at work can help relieve stress. It can also build trust and loyalty in your team and customers.
Nothing makes people feel burnt out more than unfair treatment. Favoritism, incompetence, and arbitrary rewards and punishments all contribute to feelings of exhaustion and detachment.
Encourage your team members to be honest about their needs and how they can best serve the company. Then, they can be sure their needs are met, and their voices are heard. Honesty in the workplace can also create a sense of community and a positive environment where employees can be themselves. This can lead to higher employee engagement and a lower burnout rate.
The Bottom Line
Burnout can affect your mental, physical, and emotional well-being and long-term career prospects. If you're struggling with burnout, taking action is essential to restore your well-being. By focusing on your physical and emotional health, taking steps to address the issue, and seeking professional advice, you can regain control of your life and start feeling better again.
