Every single person is likely to experience burnout at some point in their career. The feeling can seem as if it will never go away. Because burnout at work is common, finding a job where you never experience it is almost impossible. A more realistic approach is to adopt effective coping strategies to reduce this feeling at your current job. It can seem impossible to shake at times, but there are several ways to avoid burnout if you take the time to work through it. Here are some of the top ways to deal with burnout in the workplace and what you can do to avoid feelings of irritability or anxiety caused by burnout.
1. Start your day off on the right foot.
One of the most effective ways to avoid burnout is to start your day off with a routine that gets you excited and ready for your workday. Morning routines look different for everyone, so make sure you find out what works best for you. You might be surprised by how much workplace stress affects you when you begin it with a stressful morning. It is essential to find a few things that bring you joy in the morning to make your workday a little easier. You can mitigate the onset of stress with a quick morning workout, light jog, or just a tasty cup of coffee while reading a few pages in your favorite book. Any intentional activity that makes you feel ready to conquer the day is what you should be doing in the morning to start the day off on the right foot.
2. Stay organized and on top of your projects/tasks.
Another great way to avoid burnout is to create a sense of organization through your workday. You may need to start using a planner or an online platform such as iCal or Google Calendar to organize your tasks and projects. Remaining organized will help you conquer your tasks and get things done in an efficient and timely manner. Order to your day will make you feel less stressed and overwhelmed while also giving you a sense of accomplishment in your career. It may also help to talk with your supervisor if you are unclear about the instructions for tasks or projects. You can go over expectations and discuss strategies that can relieve stress for both of you!
3. Avoid multitasking.
Seriously? Yes. Multitasking can seem like a great thing to do when you have numerous things to accomplish during your day. However, multitasking can often do more harm than good. Many people experience intensified stress when splitting their focus between multiple things. Instead of multitasking to stay on top of your tasks, try the cognitive psychology strategy known as “chunking.” The Merriam-Webster Online Dictionary defines chunking as a means “to organize (separate units of information) into a single large unit that is retained in the memory and easily recalled.”
Practical application of the chunking principle in a workday environment means that you purposefully segment your day into 45-minute or hour-long “chunks” of focus instead of juggling multiple tasks or reacting to constant interruptions. Your efficiency will dramatically improve when you devote chunks of time to specific tasks because you will experience fewer start-ups and stops. It is better to take the approach of “chunking” to complete everything with quality rather than multitasking and rushing through your to-do list. By sectioning out your work in chunks and allotting a certain amount of time for each thing you need to do, you will get your work done faster and with better results.
4. Pay attention to your emotions
If you are always worried about the next thing you have to do, you might find the feeling of burnout comes a bit more often for you. Constant worry could indicate you are out of touch with your emotions and, perhaps, carrying some job-related emotional baggage. It is necessary to take a step back, become aware of what triggers your worry, and think of ways to combat it. Once you conquer your worries, the feeling of burnout will likely diminish over time. Moreover, separating your emotions from your job will help you avoid becoming too emotionally invested in it. While it is great to care about your career and want to produce quality work, it is equally important to step away and realize that some things are out of your control.
5. Allot time for breaks.
Taking breaks is one of the most important things you can do when faced with many tasks and projects. If you sit down and work for 8-9 hours straight, you will be completely overwhelmed, increase your tendency to make mistakes, and not produce quality work. Denying yourself permission for breaks contributes to burnout because sitting in the same place or doing the same thing for hours and hours on end is tedious at best! Simply allowing yourself just ten minutes to breathe and relax each hour will help clear your mind so you can get your work done efficiently.
In summary, the feeling of burnout is inevitable at times. However, once you shift your routine to incorporate these great habits, you will enhance your career and begin to see a change in your overall life perspective. If you need additional help changing your habits and ways of thinking, take your life to the next level with our Habit Finder “Un-Personality Test” or learn more about how to “Make Shift Happen” today. There is no better way to transform your thoughts and habits. Why wait? Become the best possible person you can be starting NOW!