Burnout Bites - 4 Ways to Prevent It (Without Quitting Your Job)
When feelings of burnout start to arise a lot of us tend to look for short term solutions to deal with those symptoms. We might take a vacation or we might simply say no to more social events. Now, while these can help in the short term, when we look at ways to avoid and deal with burnout we have to look for longer-term solutions. When it comes to job burnout (if your job really is the pits) the easiest solution would, of course, be to simply find something you love and go for that. Because what is more motivating than a job you really love? However, for most people work is a necessity and changing jobs constantly is just not an option. We’ve got families to think of and we’ve got rent to pay.
So what can we do about it? At the end of the day, it comes down to implementing small but consistent practises in our daily lives that not only prevent burnout long term but stop it from taking hold altogether. So, to help you begin, below find your guide to actionable steps you can take starting today.
How to prevent burnout:
Whether you recognise the warning signs of impending burnout or you’re already past the breaking point, trying to push through the exhaustion and continuing as you have been will only cause further emotional and physical damage. Now is the time to pause and change direction by learning how you can help yourself overcome burnout and feel healthy and positive again.
1. Reach out to other people
Speak to those closest to you. You don’t need to suffer in silence, reach out to your family and friends and explain what is going on and how it is affecting you. Often airing out our thoughts and feelings creates a huge amount of space and release, as we tend to over-analyse the worst possible outcomes.
Speak to your manager or boss. If you feel that you are being assigned more work than you can handle, you can always ask for a private meeting with your boss. Explain that you want to do the job to your best ability but at the moment the amount is causing your performance to go downhill. Whatever the reason is, make sure your boss gets a sense that you really want to produce high-quality work, but could do with a little more support in certain areas.
Be more sociable with your co-workers. We are quick to judge other people, and this can result in a lack of community at work. We know from research that employees who have good relationships at work are far more productive. Usually, if we don’t get on with someone we assume it is to do with them rather than us. But nobody knows what is going on inside someone else’s head. Perhaps start to think about how you can improve the dynamic. It could be as simple as taking the time to ask how their day is, and really listening. Or sending a message to someone to let them know you appreciated and liked their presentation. If they look stressed, offer them a cup of tea or ask if you can do anything to help. These small acts are crucial to building a relationship with someone, and once you lay down the foundations it is easier to build upon.
Say no to negative people and limit time with them. Negativity spreads if you let it. Believe it or not, you really do have the power to stop it from affecting you. Imagine a glowing, warm and positive protective field around you. No matter what that person says their words cannot penetrate you. Smile and let it slide past you. If you have to work with a negative or toxic colleague one a project, discreetly approach your boss, explain that your working styles are different and see if they can make some changes.
Join a community group that is meaningful to you. It is never too late to find and build new friendships. Find something you care about and take part in it. The power of community is directly linked to happiness and will improve not only your personal life but your working life too.
Take control. Lack of autonomy is one of the leading causes of burnout. Try talking with your boss to see if they are willing to give you more control over your tasks, projects or deadlines.
2. Reframe the way you look at work
Find value in your work. Rediscover your purpose. Look at the deeper impact of what you do every day. How does your work help someone in the office, even if it is a mundane and un-motivating task? How can you bring more meaning to each task?
Find balance in your life. If work is your whole life, think about what you can include outside of your job. If the time spent outside of work is doing things you love then it is easier to come back to work feeling satisfied. Try to see your job as a key factor in that satisfaction which enables you to do those things. If you feel you are a slave to your job from the moment you wake up, then perhaps think about how you can make more time for yourself in the morning. Perhaps you need to adjust your bedtime so you can wake up an hour earlier? Or maybe you are not a morning person and you need to find that release in the evening. Whatever the time, don’t just go go go, focus on practices that calm you or do something you love. This extra time makes you feel like you have a bit more room on either side of your job, giving a greater sense of satisfaction.
Think about your strengths. What are you good at? Playing to our natural strengths is a surefire way to feel more motivation at work. No need to worry if you can’t think of them straight away. Sometimes we overlook things that we are naturally good at. So if you are struggling to come up with anything ask those who know you best. What do they think are your greatest strengths? Are you a people person, do you enjoy brainstorming, are you a visual person, or are you someone that is detail orientated and good with numbers? If you can’t change a job, think about how you could include these natural strengths and seek out new opportunities at work in these areas. Nothing bad ever came from asking.
3. Reevaluate your priorities
Burnout is inarguably a sign that something is not right in your life. Setting aside time to slow down and recuperate allows us to recharge our batteries.
Take time to relax and rest. Practices such as deep breathing, yoga and meditation all activate your parasympathetic nervous system which is your rest and digest state. Too often we stay in our sympathetic nervous system, i.e. our fight or flight mode, in which the body is under immense stress. All of these practices have been linked to significant reductions in stress levels. If you don’t know where to start, check out this article for beginners, or watch a guided video on youtube.
Focus on the quality of your sleep. If you still feel rubbish even after 8 or more hours it is because you aren’t getting enough deep, good quality sleep. When we are worried, stressed or unhappy we tend to take that through with us into the bedroom. Getting a good amount of deep sleep means we wake up feeling refreshed. An evening routine is one of the best ways to achieve this. Try choosing a set time for bed each night. Limit electronics and artificial light at least 1 hour before you sleep, as the artificial light interferes with your body’s natural sleep queues. An hour before bed try doing some yin yoga, read a book by candlelight or follow a guided meditation lying on your back. It might feel tough to start, so don’t be harsh on yourself. Just try following the same routine at the same time each night. Make that time sacred. Over a period of time, your body will learn that these are the signs to relax and get ready for a good night's sleep.
Take daily breaks from technology. Take 5 or 10 minutes every hour to stretch, go outside or talk to a colleague. This applies to before and after work too. If you can limit your screen time to work hours you will feel a greater sense of separation and time well spent away from work-oriented activities.
Take time off. If you are feeling like you are beginning to burnout out. Use your sick days and take a break, go on vacation and allow yourself to recharge.
Focus on de-stress practices. For every stressor that comes your way, actively respond with a de-stressor. Close your eyes and breathe deeply in for 4 and out for 4 until you start to feel relaxed. This lets you utilise stress for its amazing benefits, but also allows you to switch off that stressor and enter back to a relaxed state. For example, a stressful situation at work can often get the better of us. When that happens, pause and remember to take those 5 minutes so you can come back to a calm state of mind.
4. Maintain a healthy diet.
One of the main things that go out the window when we’re stressed is our diet. It is incredibly easy to prioritise work over food. But food is directly linked to our mood so there are certain elements we need to watch out for.
Don’t skip meals: Too often, when we’re stressed we forget to eat. Most people don’t mind this side effect because we’re always told that eating less is best. A healthy person can benefit from missing meals occasionally, as their bodies can deal with the additional stress. However, when an already stressed-out person does the same, the lack of food is yet another added stress on the body. This results in low blood sugar which is directly linked to fatigue, mood swings and unhealthy cravings for processed carbs and sugar.
Focus on high fibre foods. Include whole grains and vegetables which are slow to digest and keep you energised. The top sources include avocado, pears, berries, coconut, figs, peas, squash, beans, chickpeas, lentils, nuts, seeds and quinoa.
Eat more B Vitamins. B vitamins are essential for energy. The top sources are nuts, seeds, salmon, leafy green vegetables, grass-fed meat, beans & legumes, fermented yoghurt and eggs.
Avoid processed and high sugary foods. These will lead to a quick spike in energy but are followed by a quick crash, potential headache and energy loss.
Reduce your caffeine to one cup a day. As a stimulant, caffeine floods your body with adrenaline which perpetuates your stress levels. If you find yourself craving that bitter taste in the afternoon, try chicory coffee instead. It is caffeine-free but still had a similar taste. My personal favourite is The Chicory Company. Try it black or with a little milk.
Boost your omega 3 consumption to increase your brainpower. High-quality fats provide a stable source of energy for the brain. The best sources are mackerel, salmon, cod liver oil, walnuts, chia seeds, flaxseeds, egg yolks, hemp seeds and tuna.
Avoid nicotine and alcohol. Both put stress on the body and can lead to anxiety by messing up your natural happiness chemicals.
For a complete and comprehensive understanding of burnout check out our previous articles:
Burnout bites: What is burnout? Here's how to spot the signs and symptoms
Burnout bites: What are the top 6 causes of burnout
It’s always daunting when faced with new practices, but just remember, starting is the hard part, but once you do you are already halfway there. Try out our burnout assessment to help you on your journey to health.
About the author:
Sasha is journify’s in house content writer and performing musician based in the UK. When not working or journaling she can be found wandering the local farmer's market, reading in a cosy cafe or cooking for the people she loves. Favourite combination: A cup of jasmine tea, burning Palo Santo and the early hours of the morning.