by Lolly Daskal -
Stress can get on top of the best of us, but there are things you can do to fight back against burnout. Try these 10 simple steps to reclaim your mojo.
First, the good news.
Burnout typically affects people who are highly committed to their work and effective in their job. I don't have to tell you the bad news about burnout--it's common knowledge.
Burnout may show up as exhaustion, annoyance, and irritation, or as a lack of focus, inability to work for extended periods of time, and a tendency to question and cancel everything in sight. You may notice that you're not eating or sleeping well and that your relationships and effectiveness are suffering.
If a short-term situation is the cause, don't worry.
The negative effects can be minimal and you will you will be happy of the work you achieved. But if you find yourself sustaining a stressful routine for a long time without much relief, you're at risk of burning out.
TIPS TO KEEP BURNOUT AT BAY:
1. Rest and relax.
Rest is the best single way to let stress subside. It can come in many forms: reading, walking, or simply tuning out. Find something you enjoy amid the negativity.
2. Change up the view.
Changing your scenery may mean taking a vacation. But if that's out of reach, you can always take a mental break by mediating. Or shut it all down for a while and take a walk, go to the park, listen to music--do something that makes you happy and gives you energy.
3. Sleep.
On average, people really do need eight hours of sleep a night. Without enough sleep, your effectiveness and energy will suffer. Make sure you're getting the rest you need to stay on top of your game.
4. Move.
Take time to walk after work, or go to the gym or play a sport . The benefits--mental and physical--are great.
5. Rewind, reflect, remember.
Take time to remember why you're doing what you do. What is your purpose? Why is this work so important to you? What do you hope to achieve?
6. Create a daily ritual.
Start a new morning or evening ritual. It can be reading, exercising, or just not doing anything. Add it to your daily schedule as a must-do. Giving time for yourself to your day is a good form of self-care.
7. Device detox.
This item may well be the hardest on the list. It means no cellphone, computer, TV, video games, or anything that puts you in front of a screen for at least 24 hours. At first it will feel physically uncomfortable, but if you can make it through it's quite refreshing.
8. Give up on excuses.
When everything's a burden and you find yourself being dragged down and feeling others are at fault, it's time for a reality check. If there's a problem, take responsibility that you might own a share of it. Start working on how you can make things better.
9. Don't go it alone.
This is a tough one, especially if you're a resourceful do-it-on-your-own type. When you are burned out, it may be because you think you have to do everything yourself. When you're stressed and overwhelmed, ask for help. It's not so hard.
10. Remember, you count.
Whatever is going on in your life, remember that you're not a bystander. Get in there. If you don't make yourself a priority, then who will? Be responsible for yourself; show others how a busy person can find balance and accountability.
The bottom line:
The best way to recover from burnout--or, better yet, to avoid it--is to be good to yourself. It takes constant awareness and reflection and managing and maintenance but when you do you will reap the reward of a better life.
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