Your ambition to attain your career goals is admirable. However, continuously overworking can lead to burnout.
Burnout often results from chronic stress that builds up while working long hours for an extended period. This can happen to anyone feeling pressure to take on more work each day.
Signs of burnout include lack of focus, forgetfulness, and physical and emotional exhaustion. Other symptoms include loss of appetite, physical pains, and insomnia.
Feelings of irritability and cynicism are common with burnout. Anxiety, depression, or other mental health concerns may result.
Fortunately, there are ways to avoid experiencing burnout. The following suggestions can help.
Implement these methods to help avoid burnout.
Get Adequate Sleep
Maintain a nighttime schedule that lets you get enough sleep. This includes staying off mobile devices for an hour before bed. It also involves going to sleep and getting up at the same time each day.
Pay attention to your body’s natural sleep cycle. This helps you get quality sleep at night.
Let your colleagues and coworkers know when you cannot fulfill a request. This may include not taking on additional responsibilities or attending social events.
Share that your day or week already is filled with other activities. Or, explain that you would need to give up something specific to accommodate the person’s request.
Prioritizing time to take care of yourself lets you fill your needs. This helps you remain engaged and productive.
Step away from your desk every hour or two for 5-10 minutes. Take a walk, stretch, or meditate. Or, read a book, listen to music, or talk with coworkers who are on break.
Spend time looking at anything but your computer screen. Also, think about something other than work.
Take 30-60 minutes to eat lunch away from your desk. This may be outside or in the break room.
Completely disengage from work. You should come back refreshed and ready to produce.
Talk with Your Manager
Speak privately with your manager if you are experiencing symptoms of burnout. Point out what you believe to be causing the problem. Include suggestions to alleviate the issue, such as giving some of your work to your teammates.
Emphasize how it is in your manager’s best interest to help you remain healthy and productive. They should work with you to resolve the problem.