High-stress jobs can sometimes lead to burnout, a feeling of physical and mental strain. Some people describe it as feeling empty and useless. Roughly 8 out of 10 surveyed Americans said they had experienced work-related stress in the past month. 57% of them attributed negative experiences to burnout. Burnout is a difficult period for anyone going through it.
We have researched various online forums to create a list of 12 ways to manage burnout in high-stress jobs.
Recognize Burnout
Recognizing burnout is the most crucial step since you can experience it without even realizing it. While stress is every day and can happen often, burnout is a more prolonged, more profound feeling of exhaustion coupled with a lack of motivation. Tending to your physical and mental well-being over time is crucial in recognizing burnout. When you do so, you can try to reduce it before it gets too overwhelming.
Practice De-stress Methods
Effective stress management techniques can prevent burnout from getting worse. Relaxation techniques like deep breathing can bring a sense of peace and make it easier to handle stress. De-stressing is not limited to these practices alone. You can also reduce stress by doing simple activities like walking in nature, painting, or relaxing with good music.
Take Care of Your Physical Health
Physical health and mental well-being are interlinked, and neglecting your body can increase burnout. A balanced diet with sufficient sleep can help combat burnout. Additionally, regular exercise helps by releasing endorphins, which are natural mood lifters and help you manage stress better.
Take Breaks
Regular breaks throughout your day are essential for maintaining productivity and avoiding burnout. Constant work without rest can lead to mental fatigue and increased stress levels, making focusing more challenging. Scheduling regular short breaks, even for just five minutes, can refresh your mind and improve concentration. When you step away from work to take a short break, you return with renewed energy, reducing the likelihood of burnout.
Find Meaning and Purpose in Your Work
Finding meaning and purpose in your work is crucial for staying motivated, especially in high-stress jobs. When people experience burnout, they often lose motivation and feel their work is useless. In these situations, finding a purpose to keep going and avoiding feeling like work is a chore is essential. Reflecting on your ambitions is an excellent way to stay motivated and continue with purpose. Additionally, working on things that you find interesting can make it more enjoyable, too.
Plan Your Day
Poor time management can lead to work overload, which overwhelms you and increases stress. Effectively planning your day can significantly reduce stress and prevent burnout. Organizing tasks and prioritizing responsibilities can create a more structured and manageable day. This approach reduces feelings of being overwhelmed and improves productivity. When you plan your day clearly, you minimize stress from unexpected demands, which helps you stay focused and calm.
Avoid Multitasking
Multitasking is considered an efficient way to finish your job on time. However, it often leads to mistakes, decreased productivity, and increased stress. Instead, try to focus on one task at a time. By dedicating your attention to a single task, you can work more efficiently and produce higher-quality work. Finishing tasks in an orderly fashion makes you feel more accomplished, as you can see clear progress rather than having to juggle multiple responsibilities at once.
Create a Comfortable Workspace
A well-organized and comfortable workspace can significantly impact your stress levels and productivity. A cluttered or uncomfortable environment can be distracting and lead to feelings of anxiety. Take time to clean your desk and ensure proper lighting. Personalizing your workspace can also make your work environment more pleasant. With a comfortable and organized workspace, you’re likely to feel focused and less stressed, reducing the chances of burnout.
Reward Yourself for Small Steps
Recognizing and rewarding yourself for small accomplishments is vital to staying motivated and preventing burnout. When you achieve even a tiny milestone, take a moment to celebrate. It doesn’t have to be a large celebration, just something simple like enjoying a treat, taking a short break, or doing something you enjoy. Acknowledging your efforts, however small they seem, boosts your morale and keeps you motivated. This approach can prevent you from feeling empty and burned out.
Having a Friend Support Group
A support group of friends or colleagues can help manage stress and prevent burnout. Opening up about your work experiences and troubles with people who understand your work environment can provide emotional support and helpful advice. Knowing you have people you can rely on, you avoid feeling isolated in your struggles. Sometimes, venting to your friends can also reduce stress and prevent you from feeling burned out.
Be Honest with Your Supervisors
Being honest with your supervisors about your workload and stress levels is essential in preventing burnout. If you feel overwhelmed with your assigned work, feel free to discuss your concerns with your supervisor. Additionally, being firm when your superior assigns you too much work is essential. Open communication can lead to adjustments, such as reallocating tasks and reducing workload. Addressing these issues early can prevent burnout and create a more sustainable work-life balance.
Go on Vacations
Taking vacations is vital to managing burnout, especially in high-stress jobs. Time away from work allows you to recharge physically and mentally. Stepping away from your work routine for a weekend getaway or an extended vacation helps you relax. During holidays, disconnect from work-related communications as much as possible. When you return to work, you’ll likely feel more refreshed, energized, and better prepared to handle stress, reducing the risk of burnout.
