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Last Updated on January 11, 2021

How to Keep Yourself Awake at Work Without Caffeine

How to Keep Yourself Awake at Work Without Caffeine

Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

Sight – Visual Stimulation

The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

1. Maximize your exposure to light.

Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

2. Exercise your eyes (or give them a break).

Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

Take regular breaks with deliberate blinking and looking out into the distance.

3. Take note of your environment.

Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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Hearing – Auditory Stimulation

What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

4. Engage in conversation.

Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

Learn how to practice better listening from this guide:

Why Listen to Reply Instead of Understand Is the Key to Failure

5. Listen to upbeat music.

Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

Sing, whistle, and hum along if you can. Plug in the earphones if you must.

Smell – Olfactory Stimulation

If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

6. Work your nose.

Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

Taste – Gustatory Stimulation

If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

7. Have a good breakfast.

Start off with the most important meal of the day.

Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

Nix the heavy stuff like sausages, greasy eggs or pancakes.

Need some breakfasts inspirations? Check out these ideas:

20 Healthy Breakfast Choices That Will Save You Time

8. Drink lots of water.

Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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Think that you’ve been drinking too little water? Try these friendly reminders:

3 Best Apps To Help You Drink Much More Water

9. Eat energy-boosting snacks.

Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

Here you can find some healthy snack ideas:

25 Healthy Snack Recipes To Make Your Workday More Productive

Touch – Tactile Stimulation

Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

10. Splash cold water on your face.

Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

5 Surprising Benefits of Cold Showers

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11. Use acupressure.

Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

Watch this video to learn about the acupressure points you can try:

12. Get moving.

Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

You can also try some simple stretches and exercises at your desk:

Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

Featured photo credit: Pexels via pexels.com

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Last Updated on April 19, 2021

How to Spot the Signs of Burnout and Overcome It Fast

How to Spot the Signs of Burnout and Overcome It Fast

Burnout is an issue that many associate with work, but it can actually occur in just about any area of life where you’re overdoing it. Knowing how to spot the signs of burnout is important in order to confront it before it destroys your energy and motivation.

If you’re having trouble focusing on your next task, have an immense urge to crash on the couch for a Netflix binge, or can’t seem to get yourself to wake up on time, even though you have a lot on your plate, you may be experiencing the symptoms of burnout.

According to Deloitte’s workplace burnout survey, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.[1]

Too many companies don’t invest enough in creating a positive environment. About one out of five employees said that their company does not offer any programs or initiatives to prevent or alleviate job burnout. It is the culture, not the fancy well-being programs, that would probably do the best work.

This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University investigation found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.[2]

It is both the employee and the employer’s responsibility—and the latter can certainly do more than they have in recent years.

In this article, I’ll guide you on how to know if you suffering from the signs of burnout and, more importantly, what you can do about it.

Who Is Prone to Burnout?

For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.[3]

According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.[4]

Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

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Some occupations are more prone to burnout, such as people who deeply care about their jobs. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

The consequences can have life or death ramifications, as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women.” It is also the case for teachers, non-profit workers, and leaders of all kinds.[5]

Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. 83% even say that it can negatively impact their relationships, and millennials, despite their seemingly carefree attitudes, are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

What Is Burnout Syndrome?

Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

According to the World Health Organization, burnout includes three dimensions:[6]

  1. Feelings of energy depletion or emotional and physical exhaustion
  2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
  3. Reduced professional efficacy

The 5 Stages and Signs of Burnout

At this point, you must have a clue if you’re at risk of burnout and what the signs of burnout look like. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

1. Honeymoon Phase

In marriage, during this phase, you’re beyond happy and feel almost invincible. It’s the same when it comes to taking on a new job or role or starting a new business.

At first, you’re incredibly motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take on) responsibility.

The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

2. Onset of Stress

Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

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You might be less optimistic and feel signs of stress or minor signs and symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

3. Chronic Stress

At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

At this point at work, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Other signs of burnout at this point include higher caffeine consumption and feeling increasingly unsatisfied.

4. Burnout

This is the point where you are feeling overwhelmed and can’t go on unless there is a significant change in your work environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.You feel neglected, your physical symptoms are increasing, stress management has become impossible, and you may have issues with digestion. You are likely obsessing over problems in your life or work at this point.

5. Habitual Burnout

This is the phase in which stress and burnout are embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue. You also likely feel hopeless about your current situation.

The Causes of Burnout

So, now that we know how to identify the stages and signs of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top reasons people experience burnout are:[7]

Unfair Treatment at Work

This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.

Workload

According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.

Not Knowing Your Role

While not something you can fully control, you can, and probably should, take action to better define it with your boss so you know exactly what is expected of you.

Inadequate Communication and Support From Your Manager

If your superiors aren’t offering constructive feedback or support when you have various life issues popping up, you may begin to feel frustrated and under-appreciated, which can lead you to experience signs of burnout.

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Time Pressure

As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health.

How to Overcome Burnout

While burnout is an issue that should always be taken seriously, there is a lot you can do to fight it head-on.

However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

According to Clockify (2019), these are the popular ways to avoid burnout:

  1. Focus on your family life: 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
  2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
  3. Seek professional advice: 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

Aside from the three most popular ways of avoiding burnout, you can also try the following:

1. Improve Time Management

Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself.

Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision/goals and your daily to-do lists so that you know why you’re offering time to each piece of your day.

2. Use the PLEASE Method

The PLEASE method is a combination of things you should do to be at your best physically, especially when signs of burnout start to appear. It stands for: Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

3. Prioritize

You don’t have to say yes to everything that comes your way. You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

If you generally have a hard time saying no to others, check out this article to get better at it.

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4. Let Your Brain Rest

Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation may also be helpful to overcome burnout.

5. Pay Attention to Positive Events

We tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

6. Take Some “You” Time

A Netflix binge is not always good for you, but it might be if you’re noticing signs of burnout. The better the leisure time is, the better you’ll feel in the long term.

It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

7. New Technologies Might Be Helpful

There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours.  You should also be aware not to be in an “always-on” mindset.

Bonus: Rebound From Burnout in 8 Hours

Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

The Bottom Line

Whether you’re at the first or the fifth stage with the signs of burnout, there are always ways to overcome burnout and get back to living the best version of your life. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it!

More on How to Overcome Burnout

Featured photo credit: Lechon Kirb via unsplash.com

Reference

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