Burnout: The Effective Ways to Combat It

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Nowadays, we are living in a fast-paced world where productivity and efficiency are greatly valued. However, the pressure to perform well, especially in an alienating job, can take a toll on our mental, emotional and physical well-being.

Burnout is a specific example of an issue that the workaholic culture is breeding. Although not an official medical diagnosis, it’s widely pertained to as a state of extreme exhaustion due to constant stress. It happens when an individual feels daunted, drained and is not able to meet certain demands. As the stress becomes more excessive, the person starts losing motivation and interest in doing tasks and tending to responsibilities.

Sounds familiar? If you feel like you’re already on your way to being burned out, it’s time to address the underlying problems and reassess your lifestyle.

Below, we’ll tackle several tips in combating burnout. But, before we jump into that, here are the common symptoms to watch out for.

Emotional

Lack of self-esteem, feeling of defeat and helplessness, detachment, lessened satisfaction on pursuits you once liked, and/or cynical outlook.

Behavioral

Engaging in escapism (i.e. alcohol, food, drugs), stepping away from responsibilities, procrastinating and devaluing work, and/or being frustrated with others.

Physical

Compromised immunity, changes in sleeping patterns, recurring headaches and muscle pain, loss of appetite, or exhaustion. If you notice the symptoms discussed above, here are simple things that you can do:

Chill out

Woman relaxing at homeIf you have been constantly working, it’s about time to treat yourself to a well-deserved break. Don’t skip your free days or let it pile since companies are generally required to allow employees some work days off.

Maybe a quick vacation or staycation will do you good. Go on a short trip or relax at home, and remember that e-mails or any form of remote work are strictly prohibited.

Learn to say no

It’s vital to set your boundaries. Say no if a task is unrealistic or if you are physically strained to tend to it. Ask for some time off if necessary. It will also be beneficial if you reach out for help.

This doesn’t only apply to anything job-related. Even requests from friends or family members that you feel like you can’t do should be declined. Don’t let anyone guilt-trip you into agreeing. If you have a mindset that you’re only appreciated when you’re useful, you need to reevaluate your relationships. People who love you will value you whether or not you provide them with aid.

Decrease your workload

If you’re juggling too many tasks at work and at home, create a list and determine which ones are of higher priority. Cross out the tasks that aren’t as important or simply too tiring.

For example, tend to household chores that are simple to do, but seek assistance for the more labor-intensive ones. If you can afford it, drop off your laundry to a professional laundry service. Better yet, find one that offers laundry pickup and delivery services so you don’t have to visit them personally. You can also hire someone to mow your lawn or clean your yard instead of taking on all the tasks.

Engaging in straining activities, both in the office and at your home, will be detrimental to your health. Learn to seek help when needed.

Practice a healthy lifestyle

According to Mayo Clinic, it’s helpful to try relaxing activities such as yoga, tai chi, and meditation. Exercising regularly can also help you deal with stress in a healthier way. Consuming less processed food and focusing on whole foods will also give you an energy boost and strengthen your immunity. Lastly, make sure that you’re getting adequate sleep so you can restore and invigorate your body.

Self-care is highly indispensable for optimal health. Don’t let the consequences of burnout and stress rule your life. Grab the reins and take charge of your life again.

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