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You’re feeling burnt out at work. How can you recharge your energy and motivation?

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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 with your colleagues, managers, and clients. If you’re feeling burnt out at work, you need to take some steps to recharge your energy and motivation. Here are some tips to help you cope and recover from burnout.

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Visual reminders for motivation:

Use visual cues like goals on boards or screen savers to keep your motivation high. These reminders help you stay connected to your initial enthusiasm and push through challenges.### *Fast no, slow yes method:Quickly say "no" to new tasks and take time before committing with a "yes." This approach prevents overload and helps maintain your capacity, reducing burnout risk.

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Emmanuel Yila

Founder of Docxplorer | MD >| UN…
Tom Bryan

Helping Gloucestershire's business…

1 Identify the sources of stress

The first step to overcome burnout is to understand what is causing it. Is it the workload, the deadlines, the expectations, the communication, the feedback, or the culture? Or is it a combination of factors? Try to pinpoint the specific aspects of your work that are draining you and making you feel overwhelmed, frustrated, or dissatisfied. You can use a journal, a survey, or a conversation with a trusted colleague or mentor to help you identify the sources of stress.

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Emmanuel Yila

Founder of Docxplorer | MD >| UN Diplomat | EDC-PAU Lagos Alumni Empowering Medics to Enhance Their Professional Profiles in Just 10 Days!
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A valuable skill applicable in all situations is reflection and introspection. To identify the sources of burnout, take a moment to sit, reflect, and list down how these factors are impacting you.

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2 Set boundaries and prioritize

The next step is to set some boundaries and prioritize your tasks. You can’t do everything at once, and you need to respect your limits and needs. Learn to say no to requests that are not urgent, important, or aligned with your goals. Delegate or outsource tasks that are not your core responsibilities or strengths. Focus on the most critical and meaningful tasks that will bring you the most value and satisfaction. And don’t forget to take breaks, rest, and recharge throughout the day.

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Tom Bryan

Helping Gloucestershire's business leaders achieve workplace wellbeing accreditation, empowering healthier, happier, and more productive workplaces!
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Often burnout occurs because demand exceeds our capabilities/capacity. To help prevent this, you can use the "fast no, slow yes" (FNSY) method. The FNSY method is a decision-making approach that encourages individuals to give quick, instinctual "no" responses to requests or opportunities initially, and to reserve "yes" responses for deeper consideration over time. By using FNSY, you can help prevent unnecessary tasks being added to your workload, which may be one of the main causes of burnout in the first place! Other key considerations would be to: - define what your boundaries are - make them clear to those you work with - perhaps most crucially, you MUST respect them. If you don't, how can you ask anyone else to?

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Emmanuel Yila

Founder of Docxplorer | MD >| UN Diplomat | EDC-PAU Lagos Alumni Empowering Medics to Enhance Their Professional Profiles in Just 10 Days!
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Often, individuals, myself included, tend to take on excessive tasks, even those in which we lack expertise, due to high standards and a belief that others won't meet our expectations. However, I've learned over time that this approach isn't efficient. It's beneficial for all to distribute and delegate tasks, focusing on areas of expertise. This leads to a win-win situation, ensuring satisfaction for everyone involved.

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3 Seek support and feedback

The third step is to seek support and feedback from your network. You don’t have to deal with burnout alone, and you can benefit from the help and advice of others. Reach out to your colleagues, managers, mentors, coaches, friends, or family members who can offer you emotional, practical, or professional support. Share your challenges, concerns, and achievements with them, and ask for their feedback, suggestions, or recognition. You can also join a peer group, a community, or a forum where you can connect with people who understand your situation and can offer you empathy and guidance.

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4 Reconnect with your purpose and values

The fourth step is to reconnect with your purpose and values. Sometimes, burnout can make you lose sight of why you do what you do, and what matters to you. To regain your motivation and passion, you need to remind yourself of your vision, mission, and goals. What are you trying to achieve, and how does it align with your values and interests? How does your work contribute to a greater cause or impact? How do you make a difference in your field, industry, or society? Write down your answers, and review them regularly.

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Emmanuel Yila

Founder of Docxplorer | MD >| UN Diplomat | EDC-PAU Lagos Alumni Empowering Medics to Enhance Their Professional Profiles in Just 10 Days!
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Initially, motivation tends to be at its peak, but as the process unfolds, motivation often wanes. One effective way to sustain motivation is through visual reminders. These can include writing goals on boards, posters, screen savers, or even in your diary. Connecting with your environment in this way becomes a habit. When embarking on a project, it's crucial to fuel motivation, as many projects are left unfinished due to a lack of it. Challenges along the way and unforeseen circumstances may arise, making it essential to reconnect with the initial motivation through visual cues and reminders.

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5 Learn new skills and explore new opportunities

The fifth step is to learn new skills and explore new opportunities. Burnout can also be a sign of boredom, stagnation, or lack of challenge. To reinvigorate your energy and creativity, you need to keep learning and growing. Seek out new skills, knowledge, or experiences that can enhance your performance, career, or personal development. You can take a course, read a book, watch a webinar, attend a workshop, or join a project that can expand your horizons and stimulate your curiosity. You can also look for new opportunities within or outside your organization that can offer you more variety, autonomy, or recognition.

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6 Practice self-care and wellness

The sixth step is to practice self-care and wellness. Burnout can affect your physical and mental health, so you need to take care of yourself and your well-being. Make sure you get enough sleep, nutrition, hydration, and exercise to maintain your energy and immunity. Avoid or reduce substances that can harm your health, such as alcohol, caffeine, nicotine, or drugs. Find healthy ways to cope with stress, such as meditation, yoga, breathing, or hobbies. And don’t forget to have some fun, laughter, and joy in your life.

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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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Interpersonal Skills

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You’re feeling burnt out at work. How can you recharge your energy and motivation?

1

2

3

4

5

6

7

1 Identify the sources of stress

2 Set boundaries and prioritize

3 Seek support and feedback

4 Reconnect with your purpose and values

5 Learn new skills and explore new opportunities

6 Practice self-care and wellness

7 Here’s what else to consider

Interpersonal Skills

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You’re feeling burnt out at work. How can you recharge your energy and motivation?

1

2

3

4

5

6

7

1 Identify the sources of stress

2 Set boundaries and prioritize

3 Seek support and feedback

4 Reconnect with your purpose and values

5 Learn new skills and explore new opportunities

6 Practice self-care and wellness

7 Here’s what else to consider

Interpersonal Skills

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感谢您的反馈

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