Is it possible to avoid burnout? 64% of employees say they suffer from high levels of stress combined with extreme fatigue, according to an American Psychology Association survey. 69% of males working as financial professionals report being “burned-out”. Additionally, over one-third of employees lose at least an hour of day in productivity and almost one-third miss up to six days a year of work due to stress. The most cited reasons for occupational stress are “the amount of work and interpersonal relations.”
This morning, I was still really tired when my alarm went off. I can’t remember a time when I wasn’t at least a little bit tired. As a society, we have busy schedules. At work, we are asked to do more with less. At home, we are pulled in different directions with civic, recreation and kids activities. Balancing professional responsibilities, family responsibilities, and personal responsibilities, leaves no time for rest, relaxation and recovery.
Weekends are no different, except we stay up later; forget sleeping in.
Following this routine it is no surprise we are experiencing rising levels of burnout and stress.
As achievers we are especially vulnerable to tension and anxiety. Here are 5 steps to regulating pressure:
- Eat Healthy– This is not suggesting a diet, rather conscious food selection. Healthy food choices provide sustained energy. Junk food, including soda, create a spike in energy followed by an eventual crash. Foods high in sugar digest quickly overloading energy in a short amount of time. Healthy foods digest more slowly releasing energy throughout the day.
- Take breaks– Breaks help us avoid getting bored which leads to an inability to focus. They allow our minds time to consider information received and process reactions. And they allow us to step back, reevaluate, and refocus, ensuring our attention is where it should be. Productivity gives us confidence leading to less stress.
- Set limits– Creating a structure that allows you to balance your “on” time with your “off” time will give you a chance to mentally recover. Part of the burnout problem we experience is the blending of our personal time with our work time. The accessibility generation, with cell phones tethered to us, means we can be contacted at all hours of the day; it doesn’t mean we should be. Give yourself permission to identify and commit to limits of accessibility.
- Sleep– Every individual has a unique sleep need. You need to find yours and stick to it. The Sleep Foundation recommends adults need 7-9 hours a night. To improve your sleep, make it a priority, set a schedule, and stick to it even on weekends, create a bedtime ritual and turn off electronics before bed. It is also important that you identify any factors that disturb your sleep or reduce the quality: caffeine, alcohol, scary television or ice cream.
- Mini-goals– Stay motivated and avoid burnout by celebrating small victories. If you have a big project, break it down to smaller tasks and celebrate those accomplishments. Runners often use this mental technique during a long race, focusing on getting to the next mile, not focusing on finishing the race.
Stress is inevitable in the workplace. The demands of employment aren’t going anywhere. To reach the next level in our accomplishment we need to create a plan for handling the ups and downs we face. Start to avoid burnout by eating healthy, getting the rest needed, taking breaks, setting limits and celebrating your wins along the way.