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Fatigue and burnout in the workplace are not uncommon, but it is not enjoyable either. According to the American Institute of Stress, 80% of US workers feel stressed about their jobs. However, it is more than just the unpleasant feeling of stress and fatigue; it is also the quality of your work. When you notice that you are working hard but accomplishing a lot less than you used to, this is a sign of burnout. While taking a couple of days off to refresh might help, long-term relief is not as easy as taking time off. Often, burnout happens within your workday structure. Your career might not call for you to take time off so easily, and therefore, you have to find ways to endure while producing quality work and managing your health. Looking at how you can start to get yourself back on track when you can't get away from your work can help you manage the stress of the workforce.
Look for the Signs
Burnout is a severe result of working too hard, though often, many people avoid or ignore the signs and push through. However, understanding the signs can help you take a proactive approach to resolve these problems before you reach burnout. Among some of the many signs is emotional exhaustion. Emotional exhaustion is when you feel tired, drained, and unmotivated and feel its effect on your mental and physical being. Depersonalization is another warning sign, and it is when you begin to view your work and the people around you as burdens. Regarding your job as a burden can build resentment. Losing focus may also be another sign of burnout. Losing focus is when it takes you more time to accomplish less.
All of these contributing factors take a toll on your mental and physical health. They also prey on the quality of your work. In some ways, the low emotional feelings associated with burnout can feel or even lead to episodes of depression. However, to determine if you are falling into depression, ask yourself: Do I only have these low feelings when it comes to working, or with all facets of my life – even things I enjoy? If it is not the latter, then it's likely you are just burned out with work.
Physical Attention
With work, fatigue will come stress; however, you can reduce stress with exercise and good nutrition. So, if you have been swapping your good habits for bad ones during your state of burnout, you're creating a negative cycle. Take inventory about how much you are over-indulging in junk food, watching TV, and sleeping at night. When burnout from work seeps into your life outside of the office, it can become more challenging to get motivated. Understand that these short-term fixes will not benefit you. Substantial growth happens when you implement good habits such as exercise and good nutrition. Exercise helps reduce stress and promote feelings of happiness, while good food provides your body the fuel it needs to function and focus.
Physical needs also rely on interaction. Instead of binge-watching TV, reach out to a friend to talk. Conversing with others about your stress helps to bring relief - you will likely find that your friends feel burned out at times, too. Even if you don't focus your conversation on what's bothering you, talking to others helps you express the things you do enjoy, and this also helps to elevate your mood and refresh your mind.
Restructure Work Habits
Your personality can offer a lot of insight into your habits, including the work habits that affect your daily life. Think about your job requirements and the control you have over your work. Do you have a hard time delegating work or asking for help? Are you a perfectionist? Answering these questions can help you realize where you're burning yourself out. For example, if you wait until the last minute to meet a deadline, this might be the root of your burnout. Instead, plan out and pace your work rate so you aren't stressing to meet a deadline.
When you alter your habits, you can ask for help from a manager or other co-workers to motivate you and hold you accountable. Try to discover the times of day when you are most productive. Altering your schedule and priorities to fit inside your most productive hours can change your energy and workflow for the day.
Maintain Activities Outside of Work
Too much work in a day can burnout even the most productive people. It is essential to focus on activities that help replenish your mind, body, and soul when you're not working. Activities can include socializing with friends, pursuing a hobby, working on a project, meditation, or bathing. Whatever you do to enjoy yourself, make sure it's something you want to do and do it in your off-hours. Waiting until the weekend to relax can further stress your work and leisure time. Understand that there is enough time each day for all; it also helps to remind yourself that you are more than just your work. Remember, your job is there to support your most passionate pursuits.
Know When You Need to Get Away
Sometimes you just need time off, even if you are working hard to avoid burnout. Understand that when you begin sacrificing your health, it is a clear sign that you need to remove yourself from your work for a short period. Make it clear to your boss that you need a break and what you need to do to get it. Even taking one day might help you reset and refocus to get back on track. Taking a day here and there can help you sustain your mental and physical health for more extended periods without needing to take week-long breaks. Ultimately, it is about your health, and nothing is worth sacrificing your mental and physical wellbeing.
Work burnout is a serious and stressful situation. Aside from the stress of work, you need to consider how it affects you financially, and this can become downright scary. However, knowing yourself and how you react and handle work-related stress can help you find where the cracks are and how to correct behaviors that influence bad habits. At START UP Recovery, we help you learn how to manage your work and health priorities to attaining and sustaining your best self. Our amenities provide a network of diverse professionals that you can connect with to begin your recovery journey. We believe that to reach new heights, you must be able to transform, so the focus is on what you can accomplish personally and professionally. With a shoreline location, you will always feel inspired. It all begins with taking that first step. To learn more, reach out to START UP Recovery today by calling us at (310) 773-3809.