Burnout is very real and can lead to problems at work and home. It’s defined as the accumulation of unmanaged stress and may result in physical, emotional and mental exhaustion that is not being addressed. This condition will leave you feeling unable to take care of yourself and your responsibilities — and you may feel like you have nothing extra to give.
Think of a big clear vase with several large stones inside of it, representing the most important things in your life. The remainder of the vase is filled with many small rocks, representing minor things in your life. Focus on the big rocks in your life to reduce burnout — not the small stones — which are everyday distractions or things that cause you stress.
You can proactively take small, actionable steps to help reduce burnout at work and at home. Here are some tips:
- Keep on hand or acquire the resources that you need to do your job, including equipment, computers and supplies. If you need additional training to learn new skills or to increase your knowledge, ask for it so that you can be efficient and effective in completing your tasks and duties.
- Leave your work at work and set boundaries after you leave work to disengage from any work-related issues. Connect with coworkers by setting safe boundaries while being professional and friendly.
If you have a sedentary job, try to move every hour by getting up from your chair to walk or stretch for 60 seconds.
- Clearly communicate with family and loved ones what you need from them. This might mean retreating and making time for yourself daily, even if it’s five minutes of reading, meditating, or taking a quick, refreshing walk.
- Get outdoors and feel the fresh air while noticing trees, animals and nature’s beauty.
- Tell others “no” when needed, such as volunteering for something that is not meaningful to you. Use your time to plan activities that are important to you, such as spending time together with loved ones and doing something that everyone will enjoy.
- Make your home a relaxing
place. You should feel a sense of calmness when you enter your space and feel comfortable. Organize your abode by clearing out clutter, including things you no longer need, want or use. Donate, give away or throw out those unnecessary items. - Get plenty of sleep and routinely go to bed at the same time every night. The benefits of good sleep quality are numerous, including improved focus, physical health, stress management and much more.
Taking care of yourself is critical to reduce burnout. By giving yourself grace, you can get back to feeling more in control of your life and enjoying the things you love to do. Also, be sure to enlist the help of a health care professional if you’re not able to reduce burnout on your own.