Overcoming Burnout Syndrome Due to Stress at Work: 5 Effective Tips You Can Do

Overcoming Burnout Syndrome Due to Stress at Work: 5 Effective Tips You Can Do

Burnout is a result of chronic stress at work that has not been successfully managed. Simply put, burnout is a chronic stress condition in which workers feel physically, mentally, and emotionally exhausted due to the pressure of their work.

Burnout is characterized by three things;

  • First, feeling tired and running out of energy.
  • Second, increased feelings of distance, feeling cynical and negative towards work.
  • Third, decreased work performance and productivity.

How To Overcome Burnout?

1. Be Selfish

Psychologist Abraham Maslow explained in 1943 that an individual will be happy if they can express and reach their full potential. In other words, if you spend your days just responding to other people’s requests and constantly saying “yes” while you have a lot of workload on your own, physical and mental exhaustion is inevitable.

Thus, sometimes you just have to say ‘no’. If you don’t have time for additional assignments or are asked to stay overtime or do something that is not part of your job description, then you need to assert yourself and politely let your boss or colleagues know that you are currently unable to comply with their requests.

For example, if your boss asks for your help to take part in cleaning the office because your team has not yet hired any janitor, you can politely decline and ask them to hire commercial office cleaning services instead. It is not part of your job, and thus you don’t have to do it.

It is also the same if seniors ask you to do their workload, you sometimes need to be selfish and think about your interests as a way to overcome burnout.  Because all of this is for the sake of physical and mental stability which will also affect your performance and productivity at work.

2. Make Sure the Duties and Workload are Under the Initial Contract

The way to deal with burnout is to compare the routine tasks your boss gives you with your initial job description.  Because often, in the world of work, job descriptions do not reflect the actual work you do.

It is therefore recommended that you compare the job description copy with your daily tasks. Sometimes, what is stated in the work contract with the list of duties and responsibilities assigned to you is not in line and the portions may be excessive.

By analyzing these additional tasks, you may be able to shed some light on the burnout you are feeling.  And it’s also important to show the boss that you have worked beyond your parameters and job desk. Daring to express opinions and dissatisfaction is an effective way to deal with burnout.

3. Surround Yourself with Positive Energy

Instead of facing burnout head-on and alone, you can surround yourself with co-workers and colleagues who are also working on making positive strides in their work lives.  This is an effective way to spread the word and gain support from one another and is a great way to deal with burnout. Surrounding yourself with positive thinking and positive people can keep you focused, refreshed, and energized throughout the day.  This certainly helps optimize your enthusiasm and work productivity.

4. Give Clear Limits To Yourself

When you start to feel emotionally, mentally, and physically drained, this is usually a sign that you need to take some time off.  Two weeks of vacation sounds like the perfect solution, but it turns out to be less effective as a way to deal with burnout.

You will get far greater benefits for your physical and mental health if you regularly make the most of your weekend vacation time.  When you’re on vacation, never call or check your work email.  Focus on yourself and create quality time to pamper yourself and those closest to you.

Apart from weekends, limiting the use of digital devices after work hours can also be applied as a way to deal with burnout.  For example, put your smartphone in a drawer or out of sight when you get home.  This is to prevent you from checking incoming emails or text messages.  Because whatever it is about work, it can wait until tomorrow when it’s time to work.

5. Try to Meditate

Meditation is a proven way to reduce symptoms of physical and mental health disorders, including anxiety and depression. Meditation can also do wonders for your focus.

In most cases, 10 minutes a day of meditation is enough to train the brain. However, if you don’t have much time to attend meditation classes and sessions, there are plenty of meditation apps available on smartphones.