Special guest contribution post from George Mears
Practical Tips for Battling Career Burnout
In 2018, a Gallup study of nearly 7,500 full-time employees revealed these staggering results: 23 percent of the participants frequently or always experienced career burnout, and 44 percent experienced it occasionally. A little math tells us that two-thirds of the participants experienced career burnout at one level or another.
Among other factors, many participants cited overwhelming workload, unrealistic time pressures, and/or lack of direction as the primary source of their burnout. Suffice it to say, career burnout is a significant problem among Generation X and millennials, and it’s having a negative impact on people’s jobs and personal lives.
Whatever the culprit might be, if you’re dealing with burnout, it’s essential to do something about it. And even if you’re not experiencing it now, you can take steps to avoid it in the future. Here are some practical tips to get you going in the right direction.
Go on vacation.
First order of business: take a vacation. If you don’t get paid vacation time, take one anyway. Stepping away from work for a week or more provides the perfect opportunity to decompress, recharge, and readjust your perspective. If taking an extended trip out of town is not in the cards, consider taking a staycation. Look for a vacation rental in a neighborhood with nearby activities you’re interested in.
Take breaks every day.
Along with going on vacation, you also need to take short breaks each day. This could mean taking a walk outside during your lunch break, practicing mindful meditation for a few minutes at your desk, or any other activity that allows you to relax and recenter your thoughts.
Some people find that a five-minute break each hour helps them stay happy and productive, while others prefer to take a 10- or 15-minute break every couple of hours. Find what works for you, and stick with it as much as you can.
Take care of your body.
Our physical health is intimately connected with our mental well-being. Following a healthy diet and exercising regularly can do wonders for both. Find a diet that works for you, make sure it provides the nutrients you need, and try to stick to it. Eat mood-raising foods like avocados, spinach, wild salmon, eggs, nuts, and quinoa. The same goes for exercise. Don’t worry so much about what kind of physical activity you engage in; just be sure that you exercise consistently.
Don’t forget to sleep.
Too many people are living their lives sleep deprived. This not only affects your productivity at work, but it can also have a major impact on your personal life. Try to get seven to nine hours of sleep each night, even if you have to change up your routine to make it happen.
Prioritize your relationships.
Every one of us is a social being. No matter if you’re an introvert, an extrovert, or somewhere in between, you’re wired to have meaningful relationships. Think about the people in your life, and make it a point to cultivate emotionally supportive relationships while stepping away from the negative ones.
Career burnout can have severe effects on your life if you don’t take steps to mitigate or prevent it. Remember to use your vacation time and take short breaks throughout each workday. Also, be sure to eat well, exercise, get your sleep, and foster the most important relationships in your life. You’ll have a more successful career and personal life in the long term.
follow more of George Mear’s wellness tips at brianwellness.info
