Articles - How to avoid the work burnout

Times are tough for workers. As companies restructure and streamline their processes, an average of four in 10 people feel uncertain about the future of their career. Employees are often challenged with high expectations and pressured workloads, resulting in high stress levels.

How does stress affect me?

Revealed in APA's Stress in America survey, more than 40% of adults lie awake at night with stress. Changes at work have a direct impact on our productivity, and as we adjust, we often place ourselves under high pressure and overwork. 

Business expert, Rasheed Ogunlaru, recently highlighted the importance of resting: “Working under constant stress means you are only working to 40-60% of your capacity.” So not only are we at risk of damaging our health, but it may be that by working more, you’re achieving less.

What if I don’t feel stressed?

The perception and impact of stress differs from person to person. In many instances, we may not even be aware that we are stressed, as Tiffany Cruikshank, wellness expert, explains: “High stress levels on a daily basis leads the body to bypass those sensations or reminders of stress.”

We may believe that there needs to be an ideal moment for relaxing, when our workload has calmed down. Yet, really, we’re all aware that our hectic schedules barely reduce. We need to make time for the break.

What can I do to avoid a burnout?

There are a range of useful tips to ensure that you steer clear from a work burnout:

  1. Schedule downtime:

Take control of your time and make sure you can plan in enough time for you to just relax and clear your mind.

According to an article by office supplier Viking, it was revealed that taking a break (which can be anything from 30 seconds to five minutes) “can improve mental acuity by an average of 13%” and improves employees’ focus, productivity and creativity.


  1. Work shrewdly:

Avoid overworking and taking work home with you, as this will damage your work-life balance. Set yourself alarms and reminders of when you need to leave the office or even stretch your legs. Consider if the extra hours really will make that difference.

Before you begin working on your tasks, take a look at your workload and prioritise in order of importance and urgency. If you have tasks that are urgent yet not as important as another task, diplomatically reschedule and postpone it.


  1. Take a deep breath:

Practise deep breathing. Inhale for a count of four and exhale for a count of five or six. Doing this for two minutes will reduce your cortisol levels and put your nervous system into relaxation mode.


  1. Acupuncture points: 

For an instant release of tension, press or gently rub your acupuncture points. These can be found on either side of the bridge of your nose, around your eyes, soles of feet and fists.


  1. Consider energy levels:

Look at your strengths and your most productive time of day. Going forward, you should aim to tackle the harder tasks as these optimum times when you have the greatest energy levels. 


Follow these steps, and see how you can achieve more in less time. Addressing stress can be tough, yet taking a break will ensure that you stay on top of your game. 

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