How to Prevent Job Burnout in 3 Simple Steps

With our demanding, on-the-go lifestyles, burnout might feel inevitable. With these tips, it’s possible to avoid.

With globalization, digitalization, dual-income households, and social media, people are experiencing job burnout now more than ever.

We’re all out to achieve so much more than our ancestors did because, well, life isn’t just about survival anymore (thank goodness!). This wave of busyness and accelerated living is exciting, but it’s also causing a drained generation.

On the work front, mental health is a hot topic for organizations everywhere because it’s costing companies money. For instance, the prevalence of major depression within the workforce is estimated to cost $210 billion per year and, according to the World Health Organization (WHO), it’s the leading cause of disability worldwide. Recently, the WHO classified burnout as a legitimate medical diagnosis, characterizing it as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” The ability of a doctor to diagnose a patient with burnout legitimizes the condition and underscores the seriousness of being afflicted.

Signs of job burnout can be classified as becoming overridden by any mental health issues from depression, anxiety, and stress to deeper, more complex issues. However, you don’t need to be overtaken by physical work to feel burnt out. In fact, emotional labor can cause feelings of fatigue that mimic depression.

Considering that one in five people will be affected by some form of mental health issue in their lifetime, it’s important to understand the signs of burnout and to invest in your mental wellbeing today to ensure a healthy and functional future.

1. Check yourself

Overcommitting and charging full speed ahead without minding the why behind a certain decision is probably the number one mistake people make today. Instead of following your heart’s desire, it’s quite possible that you’re one of many people who are living the life that society has dictated without stopping to consider what you want. People say “yes” all day to functions, people, tasks, and things without stopping and asking themselves what they want.

  • DON’T: Do things only because you “should” do them. Should is a dirty word.
  • DO: Practice regular check-in’s with yourself to avoid life and job burnout. Review the many areas of life. Do you feel the way you want to feel?

2. Practice self-love

It’s absolutely critical to take the time to care for yourself. There is no excuse. Self-love will be whatever you need to recharge. For me, it’s nature, quiet, and creativity. For others, it might be a night out with close friends or a long run. Do something regularly that helps you unwind and feel grounded again.

  • DON’T: Put yourself last. You cannot be a great partner/parent/teammate/relative/employee if you’re always feeling burnt out from your job.
  • DO: Practice self-love and take an inventory of your feelings: How did a certain activity make you feel?

3. Pay attention

The sooner you’re able to detect the signs of a burnout creeping up on you, the better. This perception takes emotional intelligence and the ability to be conscious of your emotions. Your body will tell you something’s wrong — you just need to listen to it. Some physical signs of job burnout include exhaustion, insomnia, irritability, loss of interest, and lack of appetite. You can stay in tune with yourself by having regular check-ins with yourself. A journal makes the process of checking in natural and can be helpful for future references. Journaling also helps with unwinding, putting things into perspective, and releasing negative feelings.

  • DON’T: Delay! Two in three people will keep their concerns about mental health to themselves for fear of being judged. Release yourself from this stigma and seek help. Chances are others have felt the same way.
  • DO: Pay attention to your heart every day. Be mindful of how you’re feeling. If you notice anything that worries you, ask a friend about it.

I mentioned before that mental health affects one in five people. You may not be exempt and that’s OK. The most important thing is to build resilience now. A healthy, strong foundation can withstand the storm. By taking care of yourself now you can be better prepared when crisis strikes — because it just might! Life has a tendency to compound on us. Sometimes when it rains, it pours, so invest in a good roof today.

If you are facing a mental-health challenge or you are experiencing signs of burnout, reach out and seek help.

Source:

https://www.topresume.com/career-advice/3-tips-to-avoid-burning-out

Workplace Wellness: 5 Ways to Mind Mental Health at Work

Take care of your mental health in the workplace.

“Productivity” is the boardroom buzzword on the lips of business owners and managers across the globe. All too often however, this results in employees being pushed to demonstrate productivity at the expense of their job satisfaction and even, in some cases, their general mental health.

Encouraging and supportive employers are crucial to a truly productive team, but any mutually beneficial relationship requires both give and take. With that in mind, here is a series of simple and effective productivity tips you can use to achieve wellness in the workplace and find a balance between mental well-being and professional performance.

Take a break

Downtime is non-negotiable when it comes to productivity. Various studies even highlight the importance of taking regular breaks, like “movement breaks,” which are designed to reduce the risk of heart disease, diabetes, obesity, and depression. Spending long stretches of time at your desk can negatively affect your reasoning ability, your motivation, and your creativity, so don’t feel the need to remain glued there throughout the working day. In the long run, your mind and body will thank you for it.

Whether you go for a short walk to breathe some fresh air, kick back with a book in the break room, or simply indulge in some “waking rest,” every little bit helps. The key is to recognize that working longer does not necessarily mean working better, and you’ll actually be doing yourself a big favor by taking a little break every hour or two to recharge your mental batteries.

Communicate honestly

Open and honest communication is a vital piece of the puzzle when it comes to protecting your mental well-being in the workplace. Naturally, this goes two ways, as employers who are upfront and understanding take the stress out of office dialogues. But you can also decide to be the catalyst for direct communication and stand by this approach when it matters most.

In the face of mountainous workloads, unrealistic deadlines, or other genuine grievances surrounding your role, the best thing you can do is find a respectful and sincere way to voice your concerns and carve a path towards a more manageable and productive working day.

Clock in and out on time

Just like it’s important to take regular breaks, it’s also crucial to take your start and finish times seriously. Overworked staff are notoriously unproductive, with so-called “work martyrs” sacrificing hours of personal time in the name of reducing their workloads. Productive output drops dramatically after the 50-hour/week mark and plummets completely beyond 55 hours. Making this personal sacrifice is a serious physical and mental drain on those who make it, and, ultimately, a waste of valuable time.

Instead, clock in on time and leave on time — make the most of your contracted hours and know when to call it a day. Drawing clear dividing lines between your personal and professional lives is an essential basis for an effective work-life balance. By respecting these important boundaries, you can reap the benefits in and out of work.

Never, ever multi-task

Word is spreading throughout the working world about the dangers of multitasking, and it’s time to bust this widespread myth once and for all. Truth is, we only think we’re multitasking. It’s far more likely that we’re actually just shifting focus repeatedly between one task and another, ultimately without making much progress on either of the two outstanding jobs.

Treat yourself

Last but certainly not least, no matter what line of work you’re in, everyone deserves the gratification that comes with the occasional reward, and sometimes, it pays to be your own benefactor. Treats come in all shapes and sizes — some tangible, others abstract — but the important thing to remember is that everyone is different, and it’s about finding what gives you the emotional spring in your step that helps you get the job done.

Whether it’s indulging in a luxurious out-of-office lunch, embarking on an after-work shopping spree, or stocking up on gourmet coffee products to see you through the working day, don’t stop treating yourself. A personal reward for working at your best is the least you deserve, and these little pick-me-ups could be the secret to seeing the productivity boost you’re looking for.

Source:

https://www.topresume.com/career-advice/tips-to-balancing-work-and-life

10 Simple Ways to Practice Self-Care

It’s important to show compassion for others, but how often do we treat ourselves with that same level of kindness? One of the best things that we can do for our minds and bodies is to take a break and remember that we are worth love.

For some people, adding self-care into a daily regimen can seem inconvenient, or even intimidating. Your first defense might be “I don’t have time for that,” or “I have too many other things to do.” But repeatedly putting the needs of others before our own can lead to a lack of “me time,” which can, in turn, create stress and resentment and prevent us from being our best selves.

Research has illustrated that adding self-care into one’s daily routine reduces stress, decreases the chance of mental and physical ailment, increases productivity, and inspires feelings of happiness. By giving ourselves a daily dose of compassion, we’re able to approach our work and relationships with a clear, happy mind, thus allowing the cycle of positivity to continue.

1. Eat healthily and mindfully.

Too often we eat our meals while multitasking, thus denying ourselves the pure experience of a nourishing meal. Would you work on the computer when having dinner with a loved one? Treat yourself with that same level of respect, and allow yourself to indulge in a meal without any distractions.

2. Keep track of your accomplishments.

While there are great merits to a “to-do” list, we must also recognize the things we’ve done. At the end of the day, make a list (either mental or write it out) of the productive things you’ve done that day. Did you nurture a relationship? Do the laundry? Complete a work assignment? No matter how small, you deserve a pat on the back.

3. Express gratitude.

Just as it’s beneficial to keep track of what we’ve done, it’s also good to notice what we have. Keep a journal by your bed, and note the things that you feel lucky to have. Everything from clean sheets to a good friend is worth noting.

4. Gift your inner child.

What were some of your favorite things when you were little? Did you love sidewalk chalk, picking wildflowers, or eating marshmallows? Treat your inner child to a little present and allow the warm feelings to wash over you.

5. Create a cozy space.

Does your bedroom look the way you want it to? If it doesn’t, maybe add some candles or fun throw pillows. By building a space that feels warm and inviting, you establish an inviting retreat for when tough times arise.

6. Read a book.

Finding a book you love is a great way to feel happy. It feels wonderful to look forward to a good story, and the act of reading helps encourage a sense of peace. I recommend The InterestingsTiny Beautiful Thingsor A Homemade Life.

7. Move.

What people say about exercise and endorphins is true; getting active increases feelings of happiness. This doesn’t mean you need to hit the gym. Rather find a form of physical activity that works for you. Go dancing with your friends, enjoy a Saturday morning hike, or go on a bike ride.

8. Unplug.

Instagram and Facebook have some benefits, but does it really make you feel better to expose yourself to everyone’s online versions of themselves? Most often people only report on their success, and so it can be hard when you’re comparing your entire life to everyone’s highlight reels. Take the time to break away from social media, and allow yourself to focus on the beauty of the moment.

9. Create something.

Whether it’s a batch of brownies or a pastel drawing, getting artistic allows us to feel mindful and productive.

10. Build a self-care kit.

Fill a pretty basket with some of the things that make you feel special. It could be nail polish, gummy frogs, coconut lotion, treasured photos, or a new pair of socks. Place your pick-me-ups in a pretty basket, and keep it in your bedroom or bathroom for when you need an extra dose of love.

Remember, by being your best self you’re able to share those beautiful feelings with those around you. Search for the good, share your peace, and watch the positivity grow.

Photo by Ali Kaukas. 

Source:

10 Simple Ways to Practice Self-Care

Got Anxiety? here’s How to use your senses to calm your mind and body

Hey! So I’m sharing this because if you are, like most grown-ups, then you experience (hopefully not often) the dreadful take over of anxiety. I’ll admit, I’ve been feeling the pressure lately.

Whether it’s work, finances or even will I get Johnny to soccer practice on time, anxiety is all around us every day. My son actually told me about this technique of simply taking that “you moment” while using your senses to provide a calmness to your mind & body.

As a lover of finding peace in nature and calm surroundings I really like it.

Life is life, and stress is inevitable so instead of trying to eliminate what you sometimes can’t I say let’s find ways to get in touch with ourselves and overcome it gracefully & mindfully.

Share your thoughts on this exercise. Has anyone tried this?

Meditation Basics: The 5 Senses

The five senses – Hearing, Seeing, Smelling, Touching, and Tasting – represent our earliest sensory experiences in the world. Yet how often do we really pay attention to what these critical pathways are telling us?

More often than not, we allow them to become dulled by the constant distractions present in modern life. We forget how powerful our senses are, and we lose touch with the ability to fully perceive the wholeness of our existence.

Therefore, the five senses can be a great focal point for basic meditation practice, or as a warm-up before any more traditional meditation.

You may want to begin in a sitting position, close your eyes, take a few deep breaths (five sounds like a good number, doesn’t it?), and begin gently – calling to attention each sensory window, going one experience at a time.

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Listen – let the sound of your environment (or lack of sound) call you to the present moment. Let each moment’s passing reveal some new element you may not have ordinarily noticed. Reflect, breathe, and move forward.

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Look – open your eyes and carefully note the colors, shapes and textures that surround you. What areas of movement or areas of stillness attract the eye? Reflect, breathe, and move forward.

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Smell – close your eyes again and breathe in through your nose, absorbing fully the scent of your surroundings. Observe which sensations feel like natural smells and artificial smells. Reflect, breathe, and move forward.

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Touch – you can hold a small object such as a stone or meditation mala, or you can simply reach forward and touch the earth. Let the feeling of “touching” tether you to the environment, connecting you with the physical reality of your existence. Reflect, breathe, and move forward.

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Taste – whether you taste, air, water, an item of food, or the back of your hand – find a way to awaken the most intimate sense, and observe how the experience gives insight into the inner portion of your being. Reflect, breathe, and move forward.

By frequently calling to attention and sharpening the senses before and during meditation, we may learn to reconnect with our bodies, reconnect with the sensations of the present moment, and better understand the gift of life that we experience with each rise and fall of our breath.

Source:

Meditation Basics: The 5 Senses