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How can you identify when it's time to take a break from work?

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If you work in research and development (R&D), you know how demanding and rewarding it can be. You are constantly exploring new ideas, solving problems, and creating innovative solutions. But you also face challenges, such as tight deadlines, complex tasks, and high expectations. Sometimes, you may feel overwhelmed, stressed, or burned out by your work. That's why it's important to recognize when you need a break and how to take one effectively. In this article, we will share some tips on how to identify when it's time to take a break from work and what to do during your break to recharge your energy and motivation.

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Bela Weksler

Passionate about designing and implementing programs that enable and develop individuals | Psychologist, Coach & Trainer

1 Signs of needing a break

Do you need a break from work? If you're feeling tired, irritable, or anxious most of the time, having trouble concentrating or making decisions, losing interest in your work, making more errors than usual, having difficulty communicating with others, or experiencing physical symptoms such as headaches or insomnia, it's a good indication that you should take a break. Taking a break can help you prevent or reduce the effects of stress, fatigue, and burnout. Don't wait until you reach a breaking point—give yourself the time and space to rest and recharge.

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Sumit B.

(MetabolicChemistry -> (Epi)Genetics -> ProteinBiochemistry) Circularized and Summarised in MSNGSMS
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We're programmed to work. Once work becomes a passion - and we're not compelled by outside forces to work - then we'll shift into a pattern whereby our body controls its own agenda and determines sleep/wake cycles to circadian rhythm. The core part of this idea is for stress hormone cortisol being determined by time of day when in a state free from distress. Synchronization with sun/moon via hypothalamic SCN ensures synchronization through peripheral oscillators of the structure we call the human body. In simple terms - when in this state of energised eustress - through enhanced cortisol sensitivity people will take a break when their body tells them to. People won't be subject to external compulsion (distress) forcing departure from needs.

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Deborah M.

Global Sr Clinical Project Leader (Phase I-IV) - Onc/Haem, Resp, Rare Disease. Driving Excellence through Clinical Research
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Signs of impending burnout at work often include persistent fatigue, diminished motivation, and a decline in productivity. You may notice increased irritability, difficulty concentrating, and a heightened sense of cynicism toward tasks. Social withdrawal or a weakened commitment to work-related goals are additional indicators. If you find yourself neglecting self-care or experiencing physical symptoms like headaches and insomnia, it's crucial to recognize these signs early and prioritize well-being to prevent burnout. Making mistakes you wouldn't normally, irritability, challenges with decision making and being unmotivated to a standstill are also signs.

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2 Benefits of taking a break

Taking a break from work can have many benefits for your well-being and performance, such as reducing stress levels, refreshing perspective and creativity, restoring energy and motivation, enjoying hobbies and interests, and connecting with friends and family. This can help you appreciate your work more and remind you of your goals and values. Relaxing your mind and body, gaining new insights, improving productivity, enhancing your mood, and strengthening relationships are all part of this process.

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Bela Weksler

Passionate about designing and implementing programs that enable and develop individuals | Psychologist, Coach & Trainer
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Stop and think about it...why is it a bad thing to rest? Why is it perceived negatively when someone decides to put themselves first, or their family, or their health, whatever the reason might be for them to be off work? Societal norms tell us we need to work work work, produce produce produce, and if we are not doing that, our value decreases. That's sad ?? Specially if we look at our biology...our body needs rest to be healthy, our muscles need rest to grow...resting is essential for us. In fact, resting enables us to be even more productive, so it should be encouraged more than anything. My invitation to you this week is to reflect on your own biases around this topic...and next time you feel like you need a rest, take it!

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3 Types of breaks

When taking a break from work, there are various options depending on your needs and preferences. Short breaks, for instance, are brief pauses that can include a 10-minute walk, 5-minute meditation, or 15-minute chat with a colleague. These can help clear the mind, relieve tension, and boost focus. Long breaks, on the other hand, can be a weekend away, vacation, or sabbatical; enabling you to unwind, recharge, and explore new experiences. Additionally, mental breaks such as reading a book, playing a game, or watching a movie are activities to distract from work-related thoughts; helping to relax and stimulate the imagination. Lastly, physical breaks like yoga, swimming or cycling can release endorphins, improve circulation and strengthen the immune system. Therefore you can choose and combine different types of breaks to maximize their benefits.

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4 Tips for taking a break

Taking a break from work is not a luxury, but a necessity. To make the most of your break, plan ahead and inform your manager and colleagues. Set boundaries by disconnecting from work devices and platforms and avoid checking emails or messages. Be flexible with your break time and adjust it according to your needs. Additionally, be mindful of your feelings and thoughts during your break and practice gratitude for what you have and what you do. Doing so can help improve your health, happiness, and performance. So, don't hesitate to take a break when you need it and enjoy it as much as you can.

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5 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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How can you identify when it's time to take a break from work?

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1 Signs of needing a break

2 Benefits of taking a break

3 Types of breaks

4 Tips for taking a break

5 Here’s what else to consider

Research and Development (R&D)

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