Avoid professional burnout: step by step instructions

We are obsessed with personal success and performance. We are constantly trying to get promoted and make more money. This belief in a bright future makes us give up our personal lives and spend whole days at computers, gritting our teeth and convincing ourselves that it’s worth it.

However, an ever-growing list of to-dos and responsibilities works against us. And no matter how useful and successful we feel, over-focusing on work leads to the opposite — we begin to feel stressed, tired and dissatisfied with ourselves.

According to sociological surveys for 2016, in the United States, 50% of workers in various fields, from the commercial sector to medicine, constantly feel tired. Over the past 20 years, this figure has increased by 32%. Emotional burnout affects many professions and all levels of the corporate hierarchy — from assistants to managers.

Workaholism not only doubles the risk of depression and anxiety, but also leads to sleep problems and poor concentration. Thus, workaholic employees are not beneficial, first of all, to the employers themselves, because burnout eventually leads to an unhealthy atmosphere in the team, accidents, absenteeism, high staff turnover, reduced labor productivity and increased medical costs.

Therefore, many corporations spend money on special courses to train employees in mindfulness practices, competent time management and stress management. What is taught in such courses can be summarized in five simple steps that will help you avoid professional burnout.

1. Take breaks from work

Pauses in the workflow make us more productive. Research by Sabine Sonnentag, a professor of psychology at the University of Mannheim in Germany, has shown that people who are unable to distract themselves from work are less resilient in the face of stressful situations. The ability to distance yourself, even for a short time, allows you to recover faster and leads to increased productivity.

The best ways to switch from work problems are exercise, walks in nature, and hobbies that are not related to your main activity. This could be, for example, archery, wood carving, or attending a cooking class.

2. Think positive

At the end of the working day, try not to scold your bosses or colleagues, but think about the positive aspects of work, in particular, about how it helps other people or makes the world a better place.

If you really save lives (for example, you are a firefighter or a nurse), this is easy to do. If your work does not bring obvious benefits to society, consider that you are working for the benefit of your family. Research proves that awareness of the social importance of one’s actions helps a person become happier.

3. Avoid Stimulants

Addiction to coffee and sweets is quite a serious problem. For example, caffeine raises levels of cortisol (the stress hormone) above normal levels. Cortisol is necessary for the body: it is he who helps to wake up in the morning and energizes. But, constantly raising it to an unnaturally high level with the help of coffee, we overload the nervous system, become twitchy and anxious.

Some, not addicted to coffee, get addicted to sugar, chocolate, fast food or alcohol, and then take sleeping pills or sedatives to sleep. Either accelerating or slowing down the work of the nervous system, we deplete it. And as a result, we still burn out.

Try to cut down on coffee, sugar, and other stimulants. Avoid pills and chemical additives. Better learn how to manage energy through sports, yoga, meditation and walking. So, intensive boxing training will help to throw out resentment or anger, and a calm practice of tai chi or yoga will teach you to concentrate.

4. Master the breathing practice

Research involving military veterans has proven that mindful breathing can significantly reduce stress and reduce anxiety levels in just a few minutes. Take deep breaths into your belly and gradually lengthen your exhalations. The longer they are, the more you relax, the pulse slows down and blood pressure decreases. Practice this exercise several times a day, and it will come to your rescue in a difficult moment.

5. Communicate with colleagues

Relationships in the team, built on mutual assistance, support, respect and honesty, increase the efficiency of work. Try to maintain contact with colleagues, appreciate the warm and trusting relationship with them.

Research suggests that empathy alone can counter burnout and fatigue. Be sure to celebrate personal holidays (such as birthdays) and collective successes. The pleasure of informal communication is short-lived, but it creates a sense of unity and involvement in a common cause.