4 evidence that you are working too hard, and what to do

If in your work you have to perform a lot of things at once, to keep everything under control and constantly be in touch, it really who does not like you to understand how important it is among the chaos remain in good psychological and physical form. After all, you can not afford burn out at work! Sometimes the need for a break is obvious, but in most cases we are aware of it too late.

When you work longer hours than normal, as well as legal days off - a sense of processing is becoming the norm. But eventually run out of steam. When this happens, it may take days or even weeks to restore the former enthusiasm for work, as well as the return of the lost creativity and motivation.

Just as athletes use certain techniques to identify the need for a rest restoration and increase their efficiency, it is possible to determine the moment when you need to recharge your batteries.

Professional athletes care about is to not overwork during training. Too much load leads to disastrous results: reduced endurance, power and speed. Sometimes the more athlete running, the less he gets results.

The same thing happens when we have too much work. We try to work more hoursAnd finally made to be smaller. So how can you distinguish between a state where you are just a lot of work and when the work really pace yourself.

In order to withstand the pressure of a great workflow, and not run out of steam, we recommend that you evaluate 4 methods listed below. They will allow you to stay in good professional shape!

Check your heart rate (HR) at rest

Every day, before getting out of bed, measure your pulse (heart rate - heart rate). Fortunately, in our crazy-tech age, it can be done through a variety of applications, both for iPhoneAnd for Android. Most of them paidBut there are also free, and even Russified. Most of the time, the heart rate remains the same, give or take a few beats per minute. But when you are overworked and are in a stress, the body sends signals to the brain that it needs more oxygen. As a result, and increased heart rate.

If in the morning your pulse quickened, then you just need some extra rest and, at least, a good sleep. Do not delay them (especially sleep) tomorrow or the weekend! Do not be fooled.

Control your emotions

Not a very good day? You are irritable and quick-tempered? If you can not exactly say why such their behavior, it is likely - as your body reacts to stress and fatigue. In such a situation, the brain produces more cortisol (involved in the development of stress reactions) and fewer dopamine ( "encourages" the brain, causing a feeling of pleasure, it affects the process of motivation and training).

Samopodbadrivanie to try to improve your mood, is not able to cope with the impact chemistry. Therefore, in a state of neglect best and only true cure is a break.

Watch your weight

Lose or added more than one percent of the body weight from one day to another - it means that something is wrong. Perhaps yesterday was an incredibly busy day, and you do not even notice that you forgot to have lunch or a cup of tea. Or maybe you do not even notice how much you actually umyali.

lack of proper nutrition and hydration may be bad for your mental condition. So when you are overworked and under stress, you instinctively want to do routine work, perform less complex tasks. For example, eat. However, we all know the consequences of excessive, especially since little conscious, food intake ...

Check the condition of your urine

product color of life, excreted by the kidneys, may indicate a lack of hydration. Exception - if you consume large amounts of vitamins: vitamins excess excreted in the urine, the color of which will show all your vitamin-rich palette.

The lighter the color, the better hydration of the body. A Proper hydration helps to better absorb nutrients and produce more energy. If the urine has a tint darker than usual - the answer is quite simple: drink more water.

If you will be in control during certain periods of time, each of the above 4 parameters, you will soon find out which parameters are normal for you. Particular attention should be paid to the weekends and holiday days: if you notice significant changes, particularly positive - it is a sure sign that you need to urgently change the order of your work.

«And do not say you do not have time for a short break or something to sleep more. You have to promise yourself and your company to find a way to do it!»

Otherwise your mind out of breath, exhausted body, and the body will fail. So why not take care of themselves and do not improve their performance on their own terms?

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