Burnout is a state of physical, mental, and emotional exhaustion caused by chronic stress at work. It can affect your performance, health, and happiness. If you're feeling burnt out from work, you need to take some steps to recharge and come back stronger. Here are some tips to help you cope with burnout and improve your systems management skills.
The first step to deal with burnout is to identify what is causing you to feel overwhelmed, frustrated, or dissatisfied at work. Is it the workload, the deadlines, the expectations, the communication, the culture, or something else? Once you pinpoint the sources of stress, you can start to look for solutions. For example, you can delegate tasks, prioritize projects, set boundaries, ask for feedback, or seek support.
Identifying the root cause of the stress can sometimes allow us to step away from it and create a little distance. When you create this distance from the source of the frustration or overwhelm, it's easier to look at it in a way that might allow you to see new perspectives that could also aid in finding a path towards managing that stress.
What I like to do in such circumstance is take some off and ask myself some questions. Take time for introspection. Is it the workload, lack of control, office politics, or something else causing your burnout? Journaling or meditation can help you pinpoint the stressors.
The second step to recover from burnout is to take care of your physical and mental health. You need to get enough sleep, eat well, exercise, and relax. These habits will help you boost your energy, mood, and resilience. You also need to find ways to cope with negative emotions, such as anger, anxiety, or sadness. You can try meditation, journaling, therapy, or talking to someone you trust.
Burnout can be very exhausting - mentally, emotionally and physically. Mentally : Start a regular practice of meditation and/or mindfulness. If you're new to this, start small with just 2 minutes of noticing your breath, or noticing sometime in nature. Emotionally : Do one thing you really like and find joy in every single day! Do it purely for yourself. Be fully present with yourself as you soak in this joy. Physically : It's importance to nourish yourself with whole fresh foods, rich in antioxidants like dark leafy greens, fruits (apples, grapes, figs, strawberries, oranges, guavas), vegetables (broccoli, spinach, carrots, potatoes, cabbage, avocados, beetroot, lettuce, sweet potatoes, squash, pumpkin).
Self-care is so important. Don't put off what you need just to get more work done. Take time for yourself to do the things you love and take time to rest. This way you'll have the energy you need to be your best while you're working. At Sound Alternative, we provide stressed and depleted leaders with innovative coaching and solutions to be empowered and invigorated with minimal time commitment.
Ensure I’m getting enough sleep, eating healthy foods, and exercising regularly. Taking a vacation or staycation to truly disconnect from work is what I usually do. Me time is a priority always.
The third step to overcome burnout is to reconnect with your purpose and passion for your work. You need to remind yourself why you chose this career, what you enjoy about it, and what impact you make. You can also look for opportunities to learn new skills, take on new challenges, or explore new areas of interest. This will help you grow as a systems manager and regain your motivation and enthusiasm.
Sometimes burn out can happen when you're hustling too hard and have forgotten why you even started. A great way to reconnect with your why is to make a list of 50 things you really love and are important to you. The first 15-20 might come easily, but continue and write down 50. From this list, now pick the top 10 things. From these top 10 things that you really love and are important to you, write down what about each of these 10 you value the most. This will help you truly reconnect with what are most important to you in your life. You can then start doing more of what is actually fulfilling to you.
Rekindle my joy by engaging in activities I find fun and fulfilling. This could be anything from binge watching Narcos to playing Valorant to spending time with loved ones.
The fourth step to prevent burnout is to balance your work and life. You need to set clear boundaries between your professional and personal time, and respect them. You also need to make time for hobbies, interests, and relationships that bring you joy and fulfillment. You can also try to find meaning and value in other aspects of your life, such as your family, friends, community, or spirituality.
As an entrepreneur, there have been times when I found myself always working. It could be 8:30 pm and suddenly I have a great idea about how we can improve something, or I feel like I should have completed a task that can wait until the next day, but I can't stop thinking about it. The key is to allow yourself to be off when you are off, and on when you are on. If you get an idea while you're off, write it down if you need to, but put it aside and come back to it later. My most productive days have often been after I've gone to the beach or for a walk in the park before starting work. I love nature and it gives me the energy to focus when it is time to work. Play and fun are just as important if not more essential than hard work!
The fifth step to bounce back from burnout is to seek feedback and support from others. You need to communicate your needs, concerns, and goals to your manager, colleagues, and clients. You can also ask for constructive feedback, recognition, and guidance to improve your systems management skills and performance. You can also seek support from your network, mentors, coaches, or peers who can offer you advice, resources, or opportunities.
The sixth step to recover from burnout is to review and adjust your goals and expectations. You need to be realistic and flexible about what you can achieve and how you can measure your success. You also need to celebrate your achievements, no matter how small or big they are. You can also set new goals that align with your values, strengths, and interests. This will help you stay focused and inspired.
Consider spending some time to disconnect with the outside world and reconnect with your inner world. Find a hobby, or a physical practice that you enjoy. Starting a yoga practice might be a good way to slow down and regulate your emotions and stress. A regular yoga practice that includes asanas, pranayama, meditation and yoga nidra will surely help you cope better with the challenges of burn out.