The start of a new year can be full of excitement and positive change, but a busy lifestyle can still take a toll on you, even if you love your job or company. When this happens, you may run into one of the following dangerous mental states: burn out.
World Health Organization classifies burnout as a legitimate health condition, saying it is a “phenomenon” characterized by “feelings of lack of energy or exhaustion, increased mental distance from one’s job, or negativity related to one’s job or characterized by feelings of cynicism, and decreased professional efficacy”.
This situation significantly affects millennials. By February 2021, 42% of Millennials Report feeling tired at work. Regardless of age, burnout is a condition that can negatively impact employees and organizations in all industries.
To help you deal with stress, low motivation, or exhaustion, here are 10 ways to fight burnout at work, according to expert sources, data, and advice from fellow Hubspotters.
2. Eat nutritious food and foods.
4. Use the Pomodoro Technique to make sure you take breaks.
7. Take time off when you need it.
9. Rely on your support system.
Manage burnout to maintain a better working life
how to fight burnout at work
1. Get some exercise.
Depression and anxiety often go hand in hand with burnout, and exercise is a great way to reduce those factors. According to Mayo ClinicRegular exercise releases feel-good endorphins and other natural brain chemicals that can increase your sense of well-being.
Exercise can also take your mind off the cycle of negative thoughts and stress. Additionally, the Mayo Clinic says that exercise can boost confidence, All these things help to avoid burnout.
Pro Tip: It’s possible to over-exercise, which can lead to exhaustion and injury – so don’t overdo it! According to CDC30 minutes of exercise a day, five days a week, is enough for an adult to stay healthy.
2. Eat nutritious food and foods.
Registered Dietitian and nutritionist Patricia Bannan There are four main areas of burnout people should focus on—mood, immunity, focus, and sleep. Bannan also says that nutrient-rich foods can help maintain those areas.
For example, according to Bannan, avocado is a great mood booster because it contains folate for neurotransmitters, magnesium for reducing anxiety and hormones, and healthy fats for brain health.
Bannan also says that grapes provide excellent immune support because they contain vitamin K for immune and inflammatory responses.
To boost focus, Bannan suggests olives and olive oil because they contain healthy fats for brain function and memory and vitamin E to protect brain cells. To help with sleep, Bannan says tart cherries provide melatonin and potassium for sleep quality.
Pro Tip: Always consult your doctor and be aware of any food allergies you may have before adding new foods to your diet.
3. Plan and prepare.
Once you accept that burnout is a tangible possibility in your work life, you can begin to take steps toward avoiding it or maintaining work-life balance.
These steps may include planning regular vacations, scheduling non-working hours, or trying stress-relieving activities such as meditation.
According to Maggie Butler, our product team manager, the best way to get yourself out of burnout is to recognize those feelings when they emerge. Then, take preventive measures.
“I think it’s impossible to avoid fatigue at work, especially if you’re passionate and give a lot of energy and time to your career,” says Butler. “So why not plan for it? Planning to take time off work and do what you do to recharge is key to keeping burnout at bay.”
Pro Tip: If possible, you can also plan for designated “quiet” or “focus” days where you will not be available for meetings. In doing so, you can use those days to get more done before you get tired or use those days to do less intense tasks.
4. Use the Pomodoro Technique to make sure you take breaks.
The Pomodoro Technique is a productivity strategy where you work in 25-minute intervals with 5-minute breaks between intervals. After four intervals, you can take a longer break of 15-30 minutes.
The idea behind the technique is that taking regular short breaks and a more extensive break each day will keep you more productive.
However, Head of Creative Project Management Matt IontaSays the Pomodoro Technique can also be a helpful way to avoid immediate work stress or feelings of burnout.
“I found that I was much less productive from home than I was working in the office, so I decided to adopt the Pomodoro Technique,” explains Ionta. “It’s been a huge help to my productivity, and it’s helped me avoid burnout because it’s designed for long periods of intense focus, followed by a break for your mind to recharge and reset.” Get short breaks.”
Pro Tip: You can also adjust the interval and break times to better fit your needs and workload.
5. Protect your eyes.
While Aonta says he goes outside and plays with his dog on breaks, he also aims to prevent eye strain that can add to feelings of tiredness.
“My eye doctor told me that every 20 minutes, I should try to focus on an object 20 feet away and focus on it for 20 seconds. This exposes my eyes to constant fluorescent light and blue-light. Helps prevent burn-in from computer screens.” Ionta explains.
Pro Tip: Check the lighting in your workspace and reduce glare. This may mean turning off some or all of your overhead lights and using an adjustable desk lamp. You can lower the brightness of your computer or put an anti-glare cover on the screen.
6. Try yoga and meditation.
Yoga allows you to release endorphins by exercising as well as preparing your mind for the exam. A combination of yoga and meditation can help you relax after a long day.
In fact, 60% of people who practice meditation find that it improves their energy, while for 50%, meditation helps with their memory and focus, according to one study. The Good Body.
The benefits of yoga and meditation may also help prevent or manage burnout.
“I didn’t realize I was tired until I started doing yoga,” says crystal wuA former social media community manager.
“Yoga and meditation have helped me physically and mentally do something that betters myself,” Wu said. “It became clear that this was the right balance to help me overcome burnout and find more peace of mind in my daily life.”
Pro Tip: Practicing yoga or meditation in the morning before starting your tasks can start your day with mental clarity. You can also do yoga or meditation after work to relieve stress.
7. Take time off when you need it.
Taking time off can be especially difficult if you worry you’ll fall behind. However, it’s important to take time out to relax, reset your mind, and achieve a solid work-life balance.
“I was one of those people who would rarely take time off because ‘there were too many things to do,'” says Irina NikaOur Product Marketing Manager.
“Even when I did, I still let some work slip into my day, even if it meant only checking my email. I’d be lying if I said that this method of constantly connecting Doesn’t pay off at all, but overall, I was pretty tired most of the time.”
Nika explains, “I was probably close to burnout on several occasions. Luckily, I’ve changed my views on vacations over time, and it’s been great for my productivity.”
“I learned to disconnect in the evenings and during the weekends,” Nika said. “Now, in addition to regular summer and winter vacations, I occasionally take long weekend trips. This helps me relax and refresh my outlook.”
Pro Tip: Regularly scheduled vacations and days off can give you something to look forward to, which can, in turn, boost your efficiency. morale at work,
8. Get organized.
Keeping track of assignments, deadlines, meetings, and other responsibilities associated with your job can be difficult and stressful — and that stress can lead to burnout.
Take the time to get organized and establish a routine. Create a to-do list with your most urgent tasks at the top and lower priority tasks at the bottom. You can also invest in planners, alarms, and calendars to keep you on track.
Pro Tip: Apps like Notion provide excellent digital tools to help you manage tasks and track the progress of your projects.
9. Rely on your support system.
When dealing with burnout, you may be tempted to cut yourself off from others and face your problems alone.
However, spending time with friends and family can help you feel refreshed. Even confiding in a close friend about a bad day at work can help you deal with the next day with a fresh perspective.
Pro Tip: Check to see if your benefits include anything regarding free or subsidized Medicare. Talking with a therapist can help you better understand your stress, identify barriers, and deal with stress.
10. Get a good night’s sleep.
According to CDC, adults between 18-60 need about seven or more hours of sleep. Although Sleep Foundation Says that more than a third of adults in the US (35.2%) get an average of less than seven hours of sleep per night.
Sleep helps with emotional regulation, making it easier to manage or let go of stress. Getting on a proper sleep schedule that leaves you well-rested and ready to tackle the day is a great way to avoid burnout.
Pro Tip: Create a nighttime routine that helps you relax and prepare your body and mind for sleep. Taking a warm bath, drinking hot decaffeinated tea, and getting away from your phone before bed are some ways to prepare for sleep.
Manage burnout to maintain a better working life
Depending on your industry, burnout may be inevitable, but it shouldn’t be a frustrating situation that negatively affects your work and personal life.
By taking the steps above, you can combat burnout or at least find a healthier way to manage it.
