Burnout is becoming increasingly common in today’s workforce, especially in high-stress jobs. A survey by Indeed revealed that 52% of American employees are experiencing burnout, up from 43% in the pre-COVID survey. A stressful work environment can manifest symptoms, including stomachache, headache, sleep disturbances, and a short temper. However, it is possible to manage and prevent burnout with the right strategies.
Read on to learn 15 ways to manage burnout in high-stress jobs.
Recognize The Signs Of Burnout
Burnout doesn’t happen overnight. It often starts with feelings of exhaustion and reduced performance. You might feel mentally drained or emotionally distant from your tasks. The prospect of going to work doesn’t appeal to you anymore. You do not feel engaged at work. Understanding the signs early, particularly low energy levels, can help prevent burnout from worsening.
Set Boundaries Between Work And Personal Life
Work-life boundaries are essential for reducing stress. In a survey by Pew Research in 2023, 55% of American employees admit they respond to work emails or messages outside their regular working hours. Constant connectivity due to technology, especially for those who work remotely or on a hybrid schedule, blurs these lines, making it difficult to switch off. Set clear boundaries, like not checking work emails after hours or picking up work calls unless there is an emergency. Communicate these boundaries with your team.
Prioritize Sleep
Getting enough sleep, especially 7-9 hours per night, is critical for managing stress. Lack of sleep can decrease your productivity and increase anxiety. Prioritizing rest helps your mind and body recover, and you get up with renewed energy. Consider establishing a calming bedtime routine.
Exercise Regularly
Physical activity is one of the best ways to relieve stress, says the National Library of Medicine. Exercise releases endorphins; hormones that boost your mood. According to the CDC, American adults should exercise for at least 30 minutes per day. Find a routine that fits your schedule, whether walking, cycling, or yoga.
Practice Mindfulness Meditation
A study by the American Psychological Association found that mindfulness reduces the impact of work-related stress. Meditation can help you stay calm. Start with just a few minutes a day and gradually increase the time. Make use of numerous apps and online resources to help guide your practice.
Eat Well To Support Your Mental Health
Eating well-balanced meals can help you maintain steady energy levels throughout the day. Avoid excessive processed flour, caffeine, and sugar, as they can lead to energy crashes. Focus on whole foods like whole grains, millets, fruits, vegetables, and lean proteins.
Take Breaks Throughout the Day
Working without taking breaks can lead to mental exhaustion. Even short breaks can help refresh your mind and improve focus. Follow the Pomodoro Technique, a popular time-management method that suggests you work for 25 minutes and then take a 5-minute break. Use your breaks to stretch, walk, or practice deep breathing.
Talk To Your Supervisor About Workload
If your workload feels overwhelming, talk to your supervisor. Open communication is crucial in addressing stress in the workplace. Express your concerns about your current tasks, workload, and work stress. A survey of 2000 Americans conducted by Morning Consult on behalf of APA revealed that 58% of people said they could discuss their mental health openly with their supervisors. Your supervisor may be able to redistribute tasks or offer support.
Build A Strong Support Network
Surround yourself with family, friends, and colleagues who understand and support you. Having people to talk to can provide emotional relief. Whether venting about work or receiving encouragement, social connections come in handy. Don’t hesitate to lean on your support system when needed.
Seek Professional Therapy
The social stigma around therapy is swiftly disappearing, with 55.8 million American adults receiving treatment or counseling for their mental health in 2022. Therapy can provide valuable support if you are struggling with burnout. Therapy is a safe way to talk about your stress and its causes. You can also gain insights into any deeper issues contributing to your burnout.
Delegate Tasks When Possible
If you take on too many responsibilities, it can lead to burnout. Delegation is a powerful tool to manage your workload. Identify tasks that others can handle and entrust them with it. This frees up your time and energy for more critical responsibilities. Delegation can also help build teamwork and trust within your workplace.
Focus On What You Can Control
Burnout often stems from feeling overwhelmed by things beyond your control. Focus on what you can control in your job and let go of the rest. This can help reduce feelings of helplessness. Furthermore, set achievable goals, so you don’t put unnecessary pressure on yourself. Concentrate on tasks where you can make a tangible difference.
Learn To Say No
It’s okay to say no when you’re feeling overwhelmed. If you take on more than you can handle, it can lead to burnout. Learn to assess your capacity before committing to new tasks. Saying no is not a sign of weakness but a form of self-care.
Practice Gratitude
If you take time to reflect on things you are grateful for, it will help reduce stress and improve your outlook. Start a gratitude journal where you write down a few things you are thankful for each day. It can be about your success in completing 10000 steps that day or experiencing a smooth commute to work.
Take Time Off When Needed
Don’t be afraid to take time off when you need it. Vacations with friends or family provide much-needed relief from the daily grind. However, holidays must be treated as rest days to recharge, not a one-in-all solution to your burnout woes. 34% of American employees said they experience burnout immediately after returning from their time out.