10 Tips: How Not to Burn Out at Work

Emotional burnout syndrome is a consequence of a stressful work rhythm, a big problem of a modern person. Stress, anxiety, fatigue, apathy are all symptoms of burnout at work. More than half of Ukrainians are in this emotional state, and every third employee has experience of being in it. The most susceptible to burnout are representatives of socioeconomic professions (a type of work “man — man”).

According to the interrogation data, the TOP-5 professions, representatives of which are more subject to emotional burnout, are teachers, doctors, bankers, social workers and salespeople.

How do people deal with emotional problems and emotional burnout syndrome in particular?

The survey results showed that 47% of respondents believe that doing what they love is the best way to deal with any emotional and psychological problems.

40% are sure that we have to act radically, which is why the only effective way of resisting emotional disharmony is to change the job.

22% of people focus on the fact that one should always take care of his emotional state — learn to distribute time between work and rest and prioritize.

Experts picked up 10 more tips that can help you not to burn out at work:

1. Designate a clear boundary “work — rest”. Do not take work at home, and if you can not avoid it, allocate a strictly allocated time to it. At home, change into “home clothes” right away. Even if you’re a freelancer, clearly zone your workspace in your apartment.
2. Switch it up. Find something that helps you switch from one mode to another. It could be a book you read on the subway, a short walk around the house, listening to one song by your favorite band in the car after work.
3. Learn to say no. Don’t be afraid to tell your supervisor that you can’t handle the tasks’ flow. Only you know the limit of your abilities.
4. Take an “information diet” — stop checking your work messengers and emails every minute. Unlike, for example, phone calls, there are no clear boundaries — the work e-mail can come both early in the morning and late at night. So you have to set these boundaries for yourself.
5. Work not 16 hours, but rationally and constructively; not longer, but more productive. It seems that if you sit a little longer, you will have time for everything. But this is self-deception: the more you work, the less productive you are. Besides, if you finish one thing, you can start the next, and so on to infinity.
6. Do not strive for perfectionism in everything, it’s simply impossible. And do not beat yourself up for mistakes — they are inevitable. Remember the saying that he who does nothing is the only one who makes no mistakes.
7. Adjust your schedule to suit you. With the development of technical possibilities, there is no need to be present in the office “till infinity”: many issues can be solved by e-mail, social networks and messengers. How do Ukrainians use modern technologies at work? If an office schedule is not for you, you can try to work as a freelancer or find a remote job.
8. Delegate the tasks and authorities — your colleagues will learn something new, and you will have a little more time.
9. Listen to yourself. If you realize you’re tired, take an unscheduled vacation.
10. If you think you’re burned out at a particular job, and quit your job — and everything will change for the better, do not rush immediately to a new place. Give yourself time to recover.

And to develop an immunity to stress, try to spend more time in nature, have a hobby, eat healthy and delicious food, listen to music, talk to people you like.

I hope my advice helped you and that you clap!