Adults spend the majority of their waking hours at their jobs which is great when you are happy in your role, however, this can also lead to burnout. “Burnout is described as feeling apathy and lack of interest toward activities that were previously enjoyable, some amount of work avoidance and less excitement over one’s day-to-day tasks,” said Lawson, a clinical psychologist and assistant professor in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor. Burnout can also lead to increased feelings of stress and tension.
Luckily, if you feel yourself beginning to burnout there are steps you can take to reverse it! We have rounded up ten ideas to help you start feeling better.
Mindfulness is the act of focusing on what you are thinking and feeling without interpretation. You can also practice breathing slowly to bring yourself to a moment of mindfulness. Being mindful when at work means approaching things with patience and without judgement which may help you feel more positive about projects that are causing you stress but that you do not have control over.
Consider other options
Taking time to consider what about your job is causing you the most stress can help you find ways to make a positive change. For example, is there one specific task that another coworker may be able to take on? Can you change up the schedule of your work day? Through this reflection you may realize that you need to look for a new position, which is ok too!
Ask for help
If you are experiencing burnout, know that you do not have to go through it alone. If possible, have an honest conversation with your supervisor to see if they can help you reach a solution. In addition, let friends or family from outside of work know so that they can encourage you to take time for yourself when you aren’t working and provide support.
Get enough sleep
This may seem obvious, but consistently not getting enough sleep can seriously affect you both physically and emotionally. Most adults need between 7-9 hours of sleep, but this can vary from person to person. Try switching up your schedule to get some extra shut eye. Avoiding electronics for an hour before bed and doing something you find relaxing can also help you have an easier time falling and staying asleep.
Make a mental health appointment
The symptoms of burnout and depression can be very similar, so if you are feeling burnout for more than 2-3 weeks you should make an appointment with a mental health professional to check-in. If you need immediate assistance, call the National Suicide Prevention Hotline at 1-800-273-8255.
Ensure you have time to relax
When you are not at work, prioritize taking time for yourself and doing things that you enjoy. In order to make time for this, create a list of all of your commitments and see which ones you can eliminate. It may feel difficult to do this, but in the long run it will make you happier.
Change your language
Avoiding using negative language when talking about work can help you feel more positive overall. Research has shown that if you talk negatively about things it can make you feel worse, but making an effort to use positive language, even if you don’t believe it, can lead to a more positive mood.
Follow a break schedule
Taking scheduled breaks throughout the workday may be a good way to help you get through the day. For example, maybe you plan on taking a walk everyday at 2pm or get in the routine of a morning coffee break. It may be difficult to do this if you are very busy, but taking a break like this gives you something to look forward to and also provides time to relax during the day.
If you are feeling burnt out at work, finding new ways to engage can help you feel a new commitment to the job. Ways to do this include: building a network around yourself, taking action to achieve a goal a day, and remembering that you are in control of yourself. Regardless of what happens, you have a choice on how to respond.
Look out for you co-workers
If you notice a co-worker experiencing signs of burnout, reach out to them. They will likely appreciate having support. Additionally, if you are looking out for others, others may reach out to you if you are experiencing burnout, creating a better community for everyone.
We hope these tips can help if you are experiencing burnout. Do you have a tip or idea to help combat burnout? Share it with us on Twitter, @KuvioCreaive.
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