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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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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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