Burnout is a state of physical, mental, and emotional exhaustion caused by chronic stress at work. It can affect your productivity, performance, and well-being, as well as your relationships and health. If you feel overwhelmed by your workload and unable to cope, here are some steps you can take to prevent or reduce burnout.
If you are feeling constantly tired, drained, or sick, losing interest or motivation in your work or goals, having difficulty concentrating, remembering, or making decisions, feeling frustrated, angry, or cynical about your work or colleagues, having conflicts or withdrawing from others, neglecting your personal needs or responsibilities, and feeling helpless, hopeless, or trapped then it is important to acknowledge that you are experiencing burnout and not just a temporary slump. Don't ignore these signs or blame yourself - they are signals that something needs to change.
In such situation, just smile and say I am ready ??. Usually I take specific steps to manage it better, I trust on my task planner where I jot down everything I need to do and plan out my day. This helps me to focus and complete what is most important and urgent. If there are tasks that can be handled by someone else, I delegate it to a person who can manage it. Sharing the workload not only gets things done faster but also eases my stress ensuring task is completed. Another key thing I do is create a vibrant work environment, just a walk around in the office with a cup of coffee and chat with colleagues helps a lot. Positive attitude and focused approach made a significant difference in how I managed the workload without burning out.
Workload can be overwhelming sometimes, or it can seem like herculean and unsurmountable leading to burnouts eventually, if you don't master the art of time management. Prioritizing the tasks as per the four quadrants of 'the Covey Time Management Matrix' has been super helpful so as to manage the workload seamlessly yet efficiently. Delegation also helps as it cultivates the ownership and fosters accountability in your resources. If you still witness signs of burnouts, I believe, It's imperative to take breaks by hanging around with your near and dear ones, doing some stress buster exercises, indulge into one's hobbies and last but not the least, getting yourself plunge into the lap of mother nature helps you rejuvenate and reset.
It is very important to evaluate mental health and signs from your body to step back and acknowledge that something is wrong. We are all very passionate and often ignore the signs and keep chugging along; more often leading to a serious situation that could have been avoided. Lack of sleep, drop in desire to wake up and get to work, conflicts at home due to your availability, weight loss or weight gain etc are common signs that we can look out for. A physical screening and vitals being checked at least once a year will definitely help. In addition we need to develop mindfulness and meditation or some forced break at work to stop, recharge and build perspective to continue running our career marathon!
Identifying?burnout?is?the?first?step. Next is to prioritise?self care. Set?limits?at?work?and?seek?help?from?peers?and experts?as n when?needed. If?the?situation?does?not?improve,?you?should??reconsider?your?workload?or?look?for?different?possibilities. Remember?that?it?is?normal?to?give?preference?to?your?well-being.
I've learned to spot burnout early, noticing when irritability kicks in or when my passion dims. Once, after weeks of non-stop deadlines, my creativity plummeted. That was a red flag. It's crucial to listen to your body and mind. If tasks that once excited you now feel burdensome, it's time to reassess.
The next step is to review your workload and identify the most important and urgent tasks. You can use a matrix or a list to rank them according to their impact and deadline. Then, focus on completing the top priority tasks first and postpone or eliminate the low priority ones. You can also ask for help or delegate some of the tasks to others if possible. Don't be afraid to say no to requests that are beyond your capacity or scope. Setting boundaries and limits is essential for managing your workload and preventing burnout.
In my journey so far, I found that not everything demands immediate attention. I prioritize tasks based on urgency and impact. Delegating was a game-changer for me. It not only lightened my load but also empowered my team. Remember, it's about working smarter, not harder. Trusting others to handle tasks frees you to focus on what truly matters.
The third step is to take regular breaks and find ways to recharge your energy and mood. Breaks can be short or long, depending on your needs and schedule. For example, you can take a 10-minute break every hour to stretch, breathe, or meditate. You can also take a longer break every day to do something you enjoy, such as reading, listening to music, or exercising. Additionally, you can take some time off every week or month to relax, unwind, or have fun. Taking breaks and recharging can help you reduce stress, improve your focus, and restore your balance.
I used to think powering through work without breaks was a badge of honor. I was wrong. Taking short breaks throughout the day boosts my productivity and creativity. Regularly disconnecting from work to enjoy hobbies or spend time with loved ones rejuvenates my spirit. It's essential for maintaining a healthy balance.
The fourth step is to seek support and feedback from others who can understand and help you. Support can come from various sources, such as your manager, colleagues, friends, family, or a professional counselor. You can talk to them about your challenges, feelings, and needs, and ask for their advice, guidance, or assistance. Feedback can also be helpful to assess your performance, progress, and goals, and to identify your strengths, weaknesses, and areas for improvement. Seeking support and feedback can help you cope with stress, improve your skills, and boost your confidence.
The fifth step is to find meaning and purpose in your work and life. Meaning and purpose can come from different sources, such as your values, passions, talents, or vision. You can reflect on what matters to you, what motivates you, what you are good at, or what you want to achieve. You can also look for opportunities to use your skills, express your creativity, or make a positive impact. Finding meaning and purpose can help you regain your interest, motivation, and satisfaction in your work and life.
The sixth step is to adjust your mindset and habits to prevent or reduce burnout. Being realistic and flexible with expectations and goals, positive and optimistic about challenges and opportunities, grateful and appreciative of achievements and support, proactive and solution-oriented about problems and needs, mindful and present in work and life, as well as healthy and balanced in diet, sleep, and exercise can all help you cope with stress, improve well-being, and enhance performance.
Burnout is not due to excess workload... Most people have this misconception. First understand what burnout is and what causes it. Workload just adds more stress to the burnout process and speeds up the process.