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What do you do if you're feeling overwhelmed and burnt out at work?

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Feeling overwhelmed and burnt out at work can be a distressing experience. It's a state where you're emotionally, physically, and mentally exhausted due to prolonged stress. This often results from feeling overburdened and underappreciated, leading to a decline in job performance and personal happiness. Recognizing the signs of burnout is crucial, which can include a lack of energy, reduced productivity, and a cynical attitude towards your job. If you're caught in this cycle, it's important to take proactive steps to reclaim your well-being and job satisfaction.

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1 Acknowledge Stress

The first step in dealing with overwhelming feelings at work is to acknowledge that you're experiencing stress. Denying or ignoring the signs of burnout can lead to more severe health issues. Accept that it's okay to feel this way and understand that it's a common response to excessive demands. Recognizing your feelings is not a sign of weakness; it's the first step towards finding a solution. Once you've acknowledged the issue, you can begin to address it constructively.

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Brendon Scott

Experienced Emergency Response & Healthcare Project Consultant | Seeking to Lead Life-Saving Programs
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Stress. Acknowledging stress, in my opinion and having gone though a wide array, is sometimes seemingly impossible. The stressors are sometimes unidentifiable. Some stress is not stress at all but another emotion but we've been "indoctrinated" not to correctly identify. Disappointment, anxiety, fear, tiredness, burnout, these are stressors but easily confused as stress as society has associated it a such.

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2 Set Boundaries

To prevent work from consuming your life, it's essential to set clear boundaries. This might mean learning to say no to additional responsibilities when your plate is already full or ensuring you don't bring work home with you. Establishing a defined work-life balance is critical for mental health. It allows you to decompress and enjoy other aspects of life, thus reducing the risk of burnout.

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Brendon Scott

Experienced Emergency Response & Healthcare Project Consultant | Seeking to Lead Life-Saving Programs
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I've found this problem especially a problem when you've worked alone with no support from management and you've had to learn how to get things done and so the people have found that you get things done where others don't. This leaves you feeling responsible and have to take every call or answer every message. Boundaries, I've only stared building them recently and it's so nice to put the phone down, sometimes even forgetting where it is, and spend time with my family. Take days to answer messages that aren't urgent. These boundaries work great. Use your knowledge, setup a system, and create the barriers that are not conducive to health mentally and physically.

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3 Take Breaks

Regular breaks throughout the workday can significantly reduce feelings of being overwhelmed. Short pauses to stretch, take a walk, or practice deep breathing can help clear your mind and reduce tension. It's also important to utilize your vacation time for longer periods of rest and recovery. These breaks are not just a luxury; they're a necessary part of maintaining your mental health and ensuring long-term productivity.

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4 Seek Support

Sometimes, talking to someone can make all the difference. Whether it's a trusted colleague, a manager, or a mental health professional, discussing your feelings can provide relief and perspective. Support networks at work or outside can offer practical advice and emotional support. Additionally, professional development programs may offer resources for managing stress and preventing burnout.

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5 Prioritize Health

Your physical health has a direct impact on your mental well-being. Prioritizing sleep, nutrition, and exercise can boost your energy levels and resilience against stress. Consider activities like yoga or meditation to improve your mental health. Remember, taking care of your body is not indulgent; it's essential for maintaining both personal health and professional competence.

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6 Change Perspective

Lastly, changing your perspective towards work can alleviate feelings of burnout. This might involve reassessing your job role, setting new professional goals, or finding aspects of your work that you're passionate about. Sometimes, a shift in mindset from seeing work as a chore to viewing it as an opportunity for personal growth and contribution can reignite your motivation.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What do you do if you're feeling overwhelmed and burnt out at work?

1

2

3

4

5

6

7

1 Acknowledge Stress

2 Set Boundaries

3 Take Breaks

4 Seek Support

5 Prioritize Health

6 Change Perspective

7 Here’s what else to consider

Staff Development

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What do you do if you're feeling overwhelmed and burnt out at work?

1

2

3

4

5

6

7

1 Acknowledge Stress

2 Set Boundaries

3 Take Breaks

4 Seek Support

5 Prioritize Health

6 Change Perspective

7 Here’s what else to consider

Staff Development

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感谢您的反馈

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