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Published on August 19, 2019

How to Deal with Feelings of Burnout at Work

How to Deal with Feelings of Burnout at Work

Have you ever faced this scenario? Work is not going well for you. Despite your best efforts over the last few months to complete all your tasks and hit your targets, you realize that you’re not only going to fail on both these counts — but you’ve burned yourself out in the process.

How does this make you feel?

Not great, I would guess.

However, I sympathize, as when I first started working as a software engineer at Red Hat, I thought the secret to success was to work as hard and as much as possible. But I was wrong. This approach simply led me to a state of physical, mental and emotional exhaustion.

So how about you? Are you suffering from work burnout?

Here are a few warning signs that you might be:

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  • Disillusionment about your job
  • Difficulty concentrating on the tasks at hand
  • Abusing food, drugs or alcohol to help you cope with work stress
  • Breakdown of your sleeping habits
  • Lack of motivation (do you have trouble getting started on projects?)
  • Cynical attitude towards your work
  • Irritability or impatience with co-workers and clients

If you’re experiencing some or all of these symptoms, I recommend talking to a health professional about your concerns. This is important because, burnout — if not addressed — can lead to health issues such as: anxiety, high blood pressure, Type 2 diabetes and heart disease.

Why We Experience Burnout

According to Psychology Today, burnout is more than just the result of working long days and weeks. It’s also to do with how much control over their job a person feels they have.[1] If they feel that they have little control, this can — over time — lead to fatigue, cynicism, depression, and eventually burnout.

Other factors that can lead to burnout include:

  • Working towards a goal that doesn’t resonate with the individual.
  • Lack of support, either in the home of office (or both).
  • Failure to take adequate breaks from work.
  • Unclear job expectations.
  • Extremes of activity (think monotonous or chaotic tasks).
  • Loss of work-life balance.

As I’ve already pointed out, if you allow yourself to burnout, you’ll be faced with a mountain of physical and mental health problems. Which is why it’s so important that you tackle this issue head on.

I’ve coached many people who have suffered from work burnout, and I’ve started to notice some typical risk factors:

  • They try to do everything and please everyone.
  • They have a huge workload.
  • They often work overtime.
  • They work in a helping profession, such as health care or teaching.

Do you recognize yourself in any of these?

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If yes, don’t worry, as I’m about to share with you four techniques that will help you defeat the causes of work burnout.

How to Overcome Burnout

1. Pinpoint Your Purpose

To overcome burnout, having a sense of purpose is extremely important. Whether it’s in a broad way, such as the nature of your career, or finding small purpose in tasks you perform day to day. 

So, do you know your purpose in life 

If not, I suggest you make it a goal to find it (this article will help you out).

Research shows that people who have meaning and purpose in life have higher levels of life satisfaction and well-being, as well as having superior physical and mental health.

2. Reassess Your Options at Work

If you’re experiencing burnout, there may be a specific reason for it.

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For example, are you in a role that doesn’t suit your skills, talents and personality? And, how about the hours you work–are you doing too many?

If these factors (or similar ones) are pushing you to the edge, then it will definitely be worth your time talking to your boss or your HR representative about it. They may be able to offer you some solutions to help reduce the pressure and stress on you.

3. Engage in Self-Care

Here’s a favorite quote of mine by Richard Louv, a quote that I’m sure you’ll find thought-provoking:

“Time spent in nature is the most cost-effective and powerful way to counteract the burnout and sort of depression that we feel when we sit in front of a computer all day.”

Richard hits the nail on the head in this quote, as there’s no doubt that sitting in front of a computer for 35+ hours a week is detrimental to our physical and mental health.

However, spending time in nature is just one way to fight work burnout. The following article lists a whole lot more: 30 Self Care Habits for a Strong and Healthy Mind, Body and Spirit

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I recommend you read the article, adopt some of the ideas, and start moving your life away from burnout.

4. Get Support from a Professional

Whether you seek guidance from a mental health professional or a career counselor, oftentimes having a second (and reliable) opinion can be a key to overcoming and preventing burnout. 

These specialists can help you assess the root of your burnout, as well as giving you strategies and goals to enable you to overcome it.

Final Thoughts

Try not to let a demanding or unrewarding job undermine your health and your confidence. Instead, begin putting into action the tips I’ve shared with you today: 

Finding your life purpose, reassessing your options at work, taking better care of yourself, and seeking the support of a professional.

 Burnout is a serious thing — so start taking serious action to tackle it right now.

Featured photo credit: Nik MacMillan via unsplash.com

Reference

[1] Psychology Today: Burnout

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on September 18, 2019

15 Best Organizing Tips For Office Organization and Getting More Done

15 Best Organizing Tips For Office Organization and Getting More Done

You may think that you don’t have time for office organization, but if you really knew how much time that disorganization cost you, you’d reconsider.

Rearranging and moving piles occasionally doesn’t count. Neither does clearing off your desk, if you swipe the mess into a bin, or a desk drawer.

A relatively neat and orderly office space clears the way for higher productivity and less wasted time.

Organizing your office doesn’t have to take days, it can be done a little at a time. In fact, maintaining an organized office is much more effective if you treat it like an on-going project, instead of a massive assault.

So, if you’re ready to get started, the following organizing tips will help you transform your office into an efficient workspace.

1. Purge Your Office

De-clutter, empty, shred, get rid of everything that you don’t need or want. Look around. What haven’t you used in a while?

Take one area at a time. If it doesn’t work, send it out for repair or toss it. If you haven’t used it in months and can’t think of when you’ll actually need it, out it goes. This goes for furniture, equipment, supplies, etc.

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Don’t forget about knick-knacks, plants (real or artificial), and decorations – if they’re covered with dust and make your office look shabby, they’re fair game.

2. Gather and Redistribute

Gather up every item that isn’t where it belongs and put it where it does.

3. Establish Work “Zones”

Decide what type of activity happens in each area of your office. You’ll probably have a main workspace (most likely your desk,) a reference area (filing cabinet, shelves, binders,) and a supply area (closet, shelves or drawers.)

Place the appropriate equipment and supplies are located in the proper area as much as possible.

4. Close Proximity

Position the equipment and supplies that you use most within reach. Things that you rarely use can be stored or put away.

5. Get a Good Labeler

Choose a label maker that’s simple to use. Take the time to label shelves, bins, baskets drawers. Not only will it remind you where things go, but it will also help others who may have a need to find, use, or put away anything in your workspace.

6. Revise Your Filing System

As we move fully into the digital age, the need to store paper files has decreased.

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What can your store digitally? Are you duplicating files? You may be able to eliminate some of the files and folders you’ve used in the past. If you’re storing files on your computer, make sure you are doing regular back-ups.

Here’re some storage ideas for creating a smooth filing system:

  • Create a meeting folder – Put all “items to be discussed” in there along with items that need to be handed off, reports that need to be given, etc. It’ll help you be prepared for meetings and save you stress in the even that a meeting is moved up.
  • Create a WOR folder – So much of our messy papers are things that are on hold until someone else responds or acts. Corral them in a WOR (Waiting on Response) folder. Check it every few days for outstanding actions you may need to follow-up on.
  • Storage boxes – Use inexpensive storage boxes to keep archived files and get them out of your current file space.
  • Magazine boxes – Use magazine boxes or binders to store magazines and catalogs you really want to store. Please make sure you really need them for reference or research, otherwise recycle them, or give away.
  • Reading folder – Designate a file for print articles and documents you want to read that aren’t urgent.
  • Archive files – When a project is complete, put all of the materials together and file them away. Keep your “working folders” for projects in progress.
  • File weekly – Don’t let your filing pile up. Put your papers in a “To File” folder and file everything once a week.

Learn more tips on organizing your files here: How to Organize Your Files for Better Productivity

7. Clear off Your Desk

Remove everything, clean it thoroughly and put back only those items that are essential for daily use.

If you have difficulty declutter stuff, this Declutter Formula will help you throw away stuff without regretting later.

8. Organize your Desktop

Now that you’ve streamlined your desktop, it’s a good idea to organize it.

Use desktop organizers or containers to organize the items on your desk. Use trays for papers, containers for smaller items.

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Don’t forget your computer desktop! Make sure the files or images are all in organized folders. I’d recommend you clear your computer desktop everyday before you leave work.

9. Organize Your Drawers

Put items used together in the same drawer space, stamps with envelopes, sticky pads with notepads, etc.

Use drawer organizers for little items – paper clips, tacks, etc. Use a separate drawer for personal items.

10. Separate Inboxes

If you work regularly with other people, create a folder, tray, or inbox for each.

11. Clear Your Piles

Hopefully with your new organized office, you won’t create piles of paper anymore, but you still have to sort through the old ones.

Go through the pile (a little at a time if necessary) and put it in the appropriate place or dump it.

12. Sort Mails

Don’t just stick mail in a pile to be sorted or rifle through and take out the pieces you need right now. Sort it as soon as you get it – To act, To read, To file, To delegate or hand off. .

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13. Assign Discard Dates

You don’t need to keep every piece of paper indefinitely. Mark on files or documents when they can be tossed or shredded.

Some legal or financial documents must be kept for specified length of time. Make sure you know what those requirements are.

14. Filter Your Emails

Some emails are important to read, others are just not that important.

When you use the filter system to label different types of emails, you know their priority and which to reply first.

Take a look at these tips to achieve inbox zero: The Ultimate Way to get to Inbox Zero

15. Straighten Your Desk

At the end of the day, do a quick straighten, so you have a clean start the next day.

Bottom Line

Use one tip or try them all. The amount of effort you put into creating and maintaining an efficient work area will pay off in a big way.

Instead of spending time looking for things and shuffling piles, you’ll be able to spend your time…well…working and you’ll enjoy being clutter free!

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Featured photo credit: Alesia Kazantceva via unsplash.com

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