Long hours at work can breed frustration. The problem is called burnout, and it causes uncomfortable physical and emotional symptoms that are tough to ignore. Low energy, irritability, difficulty concentrating, and disillusionment about your job are all signs of trouble ahead. If that sounds all too familiar, here are four strategies you can use now to resist job burnout and get back in the game.
Use Your Paid Time Off
On average, Americans pass up five paid vacation days each year. Reasons range from believing no one else can do the job to fear of being seen as replaceable. This so-called “work martyr complex” is a leading cause of job stress, but the good news is that there is a simple cure. Take your paid time off—you earned it.
Listen to the Doctor
The physical effects of workplace stress are cumulative, and if you are burned out or injured, it is time to talk to a doctor. If you are advised to slow down, make it clear to your supervisor that compromising your health by working too many hours is no longer an option. While there are complex laws about whether your employer can require mandatory overtime, most businesses will try to accommodate changes based on a doctor’s orders. If overtime is the rule and not the exception, set limits and stick to them.
Do Something Meaningful
Do you remember when you last loved your job? What was fulfilling about it? Over time, it is easy to get caught up in tasks that do not add value to your work. Delegate the small stuff if you can, or set it aside for a while. Focus on the parts of your job that make you feel strong and creative. It helps to keep things fresh, and it may be just the break you need.
Don’t Fall Prey to Unhealthy Habits
It is easy to turn to bad habits for a quick boost when you are exhausted. Pounding energy drinks, guzzling coffee by the pot, and noshing on junk food at your desk will wear your body down. Instead, tackle stress with a brisk walk outdoors, a nutrient-rich diet, and an extra hour of shut-eye.
If you want to stay on your A-game at work, working yourself to the ground is not the way to go. Resisting burnout is ultimately about creating balance in your life. Do it today, and there is a good chance you’ll still love your job tomorrow.
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