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10 Ways To Beat Your Burnout Conditions

10 Ways To Beat Your Burnout Conditions

Workplace burnout can be a big problem for many employees. Long hours, high demands, and tight deadlines create the perfect burnout conditions. However, there are steps you can take to prevent yourself from burning out from your job.

1. Get Plenty of Rest

Being chronically overtired can certainly contribute to burnout at work. If you find yourself feeling exhausted each day, it’s likely that you may grow weary from your job quickly. Make sure you are getting seven to eight solid hours of sleep each night to prevent burnout.

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2. Practice Saying “No”

If you’re always feeling overwhelmed by the amount of work you’re given, it’s likely that you’ll grow angry and resentful, which can be perfect burnout conditions. Be willing to say no when you don’t think you can keep up with the pace or when you’re feeling overwhelmed. Say no to coworkers who try to take advantage of you or to people who take up too much of your time.

3. Ask for Help When Necessary

If you always do everything all on your own, it can be difficult to ask for help. However, if you don’t ever tell people you need help, you’re likely to get burned out. Asking for help can be a sign of strength, and not a sign of weakness. Tell people what you need, and ask if they’re willing to pitch in.

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4. Get Plenty of Exercise

Taking good care of your body is important when it comes to warding off burnout. Exercise is a great way to ensure your body is in its best physical condition. Exercise also helps reduce stress. Go for a walk on your lunch break or find time to workout before or after work.

5. Eat Healthy

Fuel your body in a way that your energy levels can stay consistent. Avoid overdosing on caffeine or consuming large quantities of sugary snacks for energy. Instead, eat plenty of healthy foods to give your body the nourishment it needs.

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6. Speak up for Yourself

If you feel like your boss or coworkers treat you like a doormat, you may get burned out quickly. Learn how to speak up for yourself in a polite but firm manner. If you’re able to behave assertively, you’re less likely to feel like others take advantage of you.

7. Separate Work and Home Life

Although laptops and cell phones make it difficult for many people to really step away from work, try to separate your work and home life as much as possible. If your work begins to take over your spare time, you’ll increase your risk for burnout. Set limits about how much work you’re willing to do when you’re away from the office.

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8. Reward Yourself

When you reach goals or pass milestones, reward your hard work. Take time to recognize your achievements and accomplishments; it can keep you motivated to continue working hard.

9. Plan a Vacation

Planning and preparing for a vacation can do wonders for your stress level. Just having something special to look forward to can help you reduce burnout. Spend time carefully planning your time away. Plan it in advance so you’ll have plenty of time to look forward to it. Taking time off to do something enjoyable can help reduce burnout.

10. Participate in Stress Relievers

The more stressful your job is, the more important it is for you to have leisure activities that reduce your stress. Participate in fun activities outside of work as often as possible. Spend time with friends and family and stay active. Avoid going home from work to sit in front of the TV. Instead, stay active and participate in activities that reduce stress.

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Amy Morin

A psychotherapist, psychology instructor, keynote speaker, and the author of the bestselling book 13 Things Mentally Strong People Don't Do

10 Practical Tips To Make Positive Thinking Your Habit 12 Ways To Improve Social Skills And Make You Sociable Anytime 60 Things To Be Thankful For In Life 13 Things Mentally Strong People Don’t Do 10 Surprising Benefits Of Having A Dog You Didn’t Know About

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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