How to avoid burnout at work

Needless to say, the ability to work hard and hard has always been considered and is considered commendable. But if we’re constantly on full alert during work hours, it’s exhausting, both physically and mentally, warns Emma Seppala, scientific director of Stanford University’s Center for Compassion and Altruism Research and author of The Path to Happiness. . How to Apply the Science of Happiness to Accelerate Success.¹

“The state of full mobilization of forces works great at a short distance,” she explains. – This is the so-called “fight or flight” mode – the body’s reaction to threatening external factors. Without it, our ancient ancestors would not have been able to survive. When the body switches to this mode, our adrenaline levels rise, our heart rate accelerates, the immune system is activated, we feel a surge of energy, we are extremely motivated and ready to do what is required of us, whether it is to have time to snatch a child from under the wheels of a bus or to do a lot of work in a very short time.”

Pass the tests

• Is it time to change jobs?

But it is important that this mode is activated only in emergencies, emphasizes Emma Seppala: “Imagine an antelope that happily escaped death by running away from a hungry lion. Once the threat has passed, the antelope immediately calms down and goes into a relaxed state. This is how her parasympathetic system works. The experience of danger will not deprive the antelope of sleep at night, and in the morning it will not need to stimulate itself with a cup of espresso. Her health is not threatened by chronic stress. When she meets the lion again, she will not be devastated and exhausted, and therefore will be able to give all her best again, escaping from his fangs.

But we are much smarter than an antelope and, unlike her, we are able to reason: what if the boss tomorrow gives another project that needs to be done urgently? We can’t manage to release tension and move from fight-or-flight mode to rest mode. We try to cope with stress by consuming carbohydrates, chocolate, alcohol, or smoking one cigarette after another. “All this can cheer us up, but, alas, not for long,” says Seppala. “And if we start to abuse sweets or alcohol, we will only exacerbate stress.”

However, we smart people can learn what a stupid antelope comes by itself – that is, to cope with stress. Emma Seppala believes that the most effective way to do this is to use calming techniques. “If you can keep calm during the day, then you will have enough resources when you need to mobilize.”

Alternate tension and relaxation. For example, if your day begins with a responsible report or presentation, do after that an easy task that does not require stress: organizing data, correspondence, or cleaning the table. Let your brain rest and rebuild after a morning adrenaline rush.

Read more:

• How to learn to do everything

Pay attention to your breath. Many of you already know how important correct and conscious breathing is. Simple breathing exercises can also help you deal with stress at work. “When you inhale, the pulse speeds up a little, and when you exhale, it slows down a little,” says Seppala. When you take a long breath, you turn on the rest mode. This method is very effective.”

Look at things wider. When you are truly motivated, work becomes easier and less tiring. Remind yourself that she is important to you. If not, look for other options. For example, you might challenge yourself to be as kind to your colleagues as possible and try to be as supportive as possible. Don’t forget about the wider context: for example, with the money you earn, you can educate a child or have a great vacation with the whole family.

See more at Online newspapers The Chicago Tribune.

¹ E. Seppala «The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success» (HarperOne, 2016).