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How to Avoid Burnout at Work: 1 Simple Tip
03.01.2023 08:35
Updated: 13.04.2023 05:32
According to the results of scientific research, it has become known that short breaks from work reduce the level of stress, fatigue and help with emotional burnout.
Clinical psychologist Stanislav Sambursky insists that it is especially good to arrange such breaks with short warm-ups or light physical exercises. Of course, to fully recover, much more time is needed, but at work, for example, in the office, it simply does not exist.
Taking breaks helps you avoid burnout at work
As a rule, emotional burnout is caused by constant stress, nervous tension, being too busy at work, bad relationships with colleagues, and irregular work schedules.
If a person burns out, in such a state he becomes indifferent to literally everything that happens around him. Even at home he cannot fully rest, as he develops insomnia. Depression, coronary heart disease and type 2 diabetes are faithful companions of "burnout".
Psychologist Sambursky advises in such cases to arrange short breaks at the workplace, literally ten minutes each. If possible, include them in the work schedule.
This will have a positive effect on your psycho-emotional state and productivity in the work process. You need to try to stretch or warm up during the break and not think about work during these minutes, try to switch to something that brings pleasure.
Dream about a seaside vacation, imagine yourself sunbathing on the beach, this will help you to step away from work for a short time. Then, when you get back into the work process, you will feel that you have charged yourself with positive energy and are ready for work and defense with renewed vigor.
But it is worth remembering that the break should not be associated with thoughts about work. That is, you do not need to help a colleague make a report, you need to completely abstract yourself from the work process. It is better to help him later. Your break should be associated only with pleasant emotions.
By the way, Romanian scientists conducted an analysis for 30 years, and this is what the experiments showed. A group of people who thought about work during a ten-minute break, in fact, did not rest at all. But the rest received a charge of positive emotions. Some drank tea, others went for a ten-minute walk, and others simply thought about something pleasant.
Reasons that can cause emotional burnout
Burnout should not always be associated with fatigue, there are other reasons. For example, moving to a new position, new complex projects, advanced training courses that you do not need, but the management insisted on attending them.
In addition, work often does not meet our expectations, goals or ethical principles. Therefore, psychologists advise to understand the causes of emotional burnout, and if there is no way to fix them, perhaps it is worth changing jobs.
Tip #1 (and the only one): to avoid burnout, take a rest
Many people don't have the opportunity to take a vacation, but that's no reason not to allow yourself to rest. Research has shown that workaholics end up working much worse, and their productivity decreases, if they don't allow themselves to rest.
It is necessary to find time for yourself in the evenings, for example, if possible, get off at the bus stop earlier and take a walk, breathe fresh air. In the evening, you can do yoga or take a fragrant bath, drink a glass of wine and watch your favorite TV series.
If there is absolutely no time for rest, then try to go to bed immediately after work. Eight hours of sleep will charge you with energy, set you up for positive emotions and allow you to approach the work process calmly, without stress.
