3 ways to deal with burnout at your job

Many people believe that burnout only happens when we do work that we don't particularly like. However, this is not quite true. Every burnout experience is completely different. Fatigue, anxiety, and other not-so-pleasant feelings can manifest themselves in completely different ways. In order to beat burnout, you need to understand exactly how you feel, when and why. Three simple tactics can help with this.

1. Analyze the situation

burnout is a feeling of mental, physical and emotional fatigue caused by prolonged stress. And the best way to deal with this feeling is self-awareness. However, we are so used to answering the question “How are you?” prepared “ok”, “not bad” or “good” that it becomes increasingly difficult to listen to your real emotions.

A personal diary will help you understand yourself. If you can't find the right definition to describe your experience, use "wheel of emotionsThe ‘Feelings Wheel’ Reveals the Complexity of Your Emotions / Well + Good».

Try practicing "feeling analysis" every week. Take 20 minutes to sort out your mental, physical, and emotional state and write down your observations. And at the end of each month, check past entries. This will enable you to notice similar patterns in your condition.

If you notice that you are physically exhausted, correct sleep schedule, try to move more and review your menu. If the source of problems is in the mental state, it is important to correctly mark the boundaries between work and personal life - take regular breaks and make time for fun hobbies. And mindfulness, communication with others, or therapy are great ways to get rid of the emotional anxieties that lead to burnout.

2. Use bonuses

Raise your hand if you like things that make you feel better. Keep holding it if things like this get a lot more attractive when they're free. Your hand is still up, right?

Bonuses are part of a working compensation package, and, oddly enough, they can greatly alleviate the symptoms of burnout. Despite this, very few use bonuses to the maximum.

Find out which ones are available at your workplace. Perhaps the company provides employees with much more than discounts on their products and services, additional vacation time, or pay for training and retraining. All this can be obtained from the HR manager or the HR department.

3. Set aside free time

Many of us do not realize how rest is important. Whereas regular breaks are the main way to deal with burnout. Unfortunately, this doesn't always work out. Perhaps your boss gives instructions despite the holidays, and even after the weekend you return to work tired and exhausted.

Recent events, including the pandemic, have depleted our energy reserves and brought burnout closer than ever before. Free from work intervals will help improve its quality and allow the brain to rest. Go to a museum, take a trip to a nearby town, or just get a good night's sleep. You will immediately notice improvements.