You are running hard, maybe even burning the candle at both ends. The pressure of work and life is getting to you and you feel it crushing in. What do you do?
Leading is not easy and there is stress at work, but then life happens and amplifies the pressure. You start to feel frustrated with work. Are you experiencing burnout?
Let me help you answer the first question by pulling from the expertise of those at the Mayo Clinic. Look at the following questions to explore if you are on the verge of job burnout. After that I’ll provide a few simple ideas on how to counteract this challenge.
Symptoms of Burnout1
- Are you questioning the value of your work?
- Are you having a hard time getting motivated to do your work?
- Are you lacking energy to do your job well?
- Do you not feel much satisfaction when you get something done?
- Has your sleep changed?
- Are you using food, drugs or alcohol to feel better or numb your feelings?
According to the Mayo Clinic if you said yes to any of these questions you may have job burnout or possibly other health conditions. Talking to a health care professional or mental health expert may be your best next step.
Maybe you just are sensing the beginning of some of these symptoms and some minor adjustments could help you. I know I would answer yes to some of these at times when I am in a phase of running hard and/or life has hit. Here are a few ideas that may help you get back to a better state.
Unplug
This first one can be the most difficult. Simply shut it all down. Don’t check e-mail, text, or any other form of communication. Turn off the computer and simply sit. I am a doer and I like getting stuff done. I find, though, if I never unplug I start getting more frustrated by the overwhelm of the “to dos.”
Think of where you could unplug and set a regular time to disconnect and slow down. The challenge with unplugging is many of us then still want to “do” something so these next two ideas may help you fill the vacuum and help light the fire.
Exercise
This may be a bad or guilt-inducing word for you. I am not talking about some huge exercise routine five days a week for an hour. Some research has shown that regular exercise can positively affect how we respond to stress.2 This regular exercise could be as simple as a walk around the office for a few minutes or a longer daily walk at lunch.
Exercise helps me free up my mind to wander and get new ideas as well as challenge myself. Although the work itself may not feel enjoyable during, I always feel better emotionally and the energy I have afterward. Find some type of exercise you enjoy and build a time to do it in your schedule. I could be walking, golfing, pickleball, strength training, or any number of activities. Do something and see how it helps your mindset.
Recharge
We have unplugged, but we eventually need to plug back in. Ultimately the desire is to be more energized afterward. What recharges you? Maybe it is exercise or sports activities which help you care for yourself physically and mentally. It could be a hobby such as woodworking or knitting. Maybe doing tasks around the house such as cleaning, landscaping, mowing the lawn or something else gives you a sense of accomplishment and energizes you.
During this unplugged time use the time to re-energize yourself. A nap, read a book, spend time with family, exercise, talk with friends. At times we have to grind through, but even amidst the grind we have to find ways to recharge or we become less effective.
Which of these do you need to focus on to prevent burnout? Take time today to create a plan and put it in your schedule so you can lead yourself and others more effectively. Need help creating your plan? Contact me for a no cost to you coaching session to help you think into your personal vision and growth. Lead Well.
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- https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642 retrieved 4/26/24
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/ retrieved 4/26/24
