How to Deal with Burnout: 15 Useful Tips from Psychologists

Remember that you are a living person, not a robot. All living people get tired from time to time, get sick, and do not want to do something.

With the transition to remote work from home, emotional burnout is becoming common more than ever. Indeed, for many, changing jobs turns into constant stress, especially if there is no secluded corner in the home for comfortable work. 

1. Think about the cause of burnout. People burn out due to three factors.

  • Overload: when working too hard despite being tired.
  • From lack of development: when you can’t reach your potential.
  • From indifference: when they do not receive feedback and do not feel their contribution.

Once you understand the reason, it will be easier to deal with it.

2. If it seems to you that you are working ineffectively, stop and think why. Maybe you quarreled with someone, and it affects you? Or did you not get enough sleep and feel bad? Or is a feeling of uncertainty pressing on you? Or something else? This will help you stop feeling guilty and allow you to deal with the problem’s problem’s problem’s problem’s real cause.

3. Try to structure your day as switching from one workstream to another, rather than multitasking. Engage in one narrow task for a while, then another for a while, and do not try to switch between them quickly. When multitasking, we get exhausted and can’t concentrate.

Read also: Traveling with Jetlag: Tips to Avoid Stress of the Time Zone.

4. If you are dealing with complex problems that do not have a known solution, try treating them like hypothesis testing. You can prepare, but you cannot predict the outcome of 100%. Whether the hypothesis is confirmed or disproved, it is a valuable outcome that brings you closer to a solution.

5. Try to challenge the belief that you should do everything and always do perfectly. Imagine that you have done some tasks imperfectly. What will happen? What will be the consequences of this? How awful are they? How realistic are they? Often it is enough to do well or even moderately – and the world will still not collapse.

6.  Think about what needs you want to meet through work. Need for approval? In recognition? Be good? Be helpful? Get the result? It’s good when the work covers your needs. But it’s important to remember that work is not the only way to satisfy them.

7.  If work seems to be the only center of life, take some time and think about where else you could meet your needs. What would you do first if you had free time from tasks? What makes you happy? What is of interest? What is inspiring? What energizes? Who can support you in this?

8. If you are told that you are lazy work at work, it is often manipulation and an attempt to move from a business discussion to the category of evaluation and morality. Maybe you are “lazy” to do not your job? Or take a project for which you do not have enough resources? Or interacting with a toxic colleague? Try not to accuse yourself of “laziness,” but to understand the reason for your resistance.

How to Deal with Burnout: 15 Useful Tips from Psychologists
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9. Remember that laziness is not a personality trait. Laziness is a shortcut to the tangle of unpleasant feelings that keep us from being active. These feelings can be noticed, and problems can be solved without moralizing and violence against oneself.

10. It is normal to feel tired, bored, and not motivated from time to time. Listen to yourself and think about what makes you feel. You may need to take a break or switch to another task.

11. Do not forget that you are a living person, not a robot. From time to time, all living people get tired, get sick, and do not want to do something. You, too, can get tired, hurt, and not want to do something. It is important to remember this to rest on time and avoid overwork.

12. Saying no is okay. It doesn’t make you a bad person. It can be difficult to be aware of your boundaries and maintain burnout when other people invade them. Therefore, it is important to protect yourself “in manual mode.”

Also read: How to Keep Your Feet Healthier.

13. If someone at work makes you feel uncomfortable, try writing an angry letter. Imagine composing a message to this person and tell them how you feel and think. You can start with phrases: I don’t like it, it makes me angry, I’m tired, I can’t, I need it, I want it, I feel bad, I’m sorry, I’m afraid, I’m worried, I understand, I hope, Sending this letter is not worth it. The exercise is useful for helping you better understand how you are feeling and to be able to analyze your feelings.

14. Do not forget about the importance of sleep – both quantity and its mode matter. Getting enough sleep on weekdays, but getting enough sleep on weekends is a bad idea. After a lack of sleep on weekdays, efficiency and well-being are drastically reduced, and on weekends, sleep breaks down. It is important to constantly sleep as much as you need because sleep is the basic mechanism for restoring physical, mental, and emotional resources.

15. Remember that you are not only your job. Then the difficulties and failures associated with it will be perceived easier – and more resources will appear for solving problems: related and not related to the profession.

Adapted and translated  by Wiki Avenue Staff

Sources: Life hacker