Are you always tired or irritable? Do you feel powerless about aspects of your job? Do you feel unappreciated? Overworked? If so, you may be headed for burnout.
This is the time of year that many business/professionals, students and others feel burned out.
Job burnout is a chronic stress syndrome caused by work and societal stress, as well as personal characteristics. A slow, progressive process, burnout affects the whole person — intellect, feelings, relationships and spirit.
Your chances of burning out are higher if you’re a poor planner, can’t relax or manage change and don’t take care of your physical, intellectual, social or spiritual needs.
Preventing Burnout
Career burnout is preventable and treatable, and can be a catalyst for growth. Choose more productive attitudes and behaviors. Try some of the following:
* Change perceptions. Seeing real or imagined threats or feeling you cannot cope creates major stressors to your well-being. But because your perceptual bias is learned, you can unlearn it.
Keep problems in perspective; don’t fear failure. Instead, view your mistakes as learning experiences. If you have a setback, identify what went wrong, modify plans and try again.
* Manage time. Keep a daily record and recognize time-wasting habits. Identify time needed for tasks and devise ways to modify your schedule. Make lists and prioritize. Avoid unnecessary meetings and delegate when possible. Be sure to leave time for personal activities.
* Restructure job. Explore ways to creatively redesign your job to work more effectively. List energizing and draining job components. Spend more time performing energizing tasks and less working on draining ones. Intersperse frustrating activities with short breaks and rewards. Rotate job functions. Schedule breaks in routine.
* Clarify roles, responsibilities, goals. Know what’s expected. Ask supervisors for constructive feedback on your job performance. Discuss ways to eliminate frustrations and rigid demands.
*Do something stimulating and enjoyable each day. Find challenging work or leisure activities, and make personal time pleasurable. Try something you wouldn’t normally do. Do something relaxing, and learn to have fun again.
* Maintain optimism. Look for and expect success. Fill your mind with positive thoughts. Listening to inspirational tapes or reading motivational books may help. Achieve control by rephrasing negative thoughts into positive ones. Instead of “I can’t,” say, “I’m learning.” Reinforce the good in yourself and others
* Keep mind, body and spirit in top working order. Leave worries outside the bedroom and get at least seven hours sleep. Eat lots of fresh fruit and vegetables, and little sugar, coffee and alcohol. Exercise regularly.
Schedule quiet times to think and reassess. Reevaluate priorities — career advancement, family or health. If you want more time with your children, cut back on golf with colleagues. If you want that big promotion, don’t commit to coaching Little League.
* Develop support systems. Cultivate meaningful, supportive relationships. Share frustrations with trusted individuals. Consider professional assistance. Many hospitals, mental health professionals and company Employee Assistance Programs (EAP) offer courses, counseling and advice.
* Continue learning. Company staff-development programs and courses offered by universities and professional associations provide useful information, skills and opportunities to discuss concerns. You can also find a wealth of knowledge online and at your local library.
Use stress as an energy source to change, grow, accomplish desired goals, and achieve feelings of competence and confidence.
Award winning, Questers Dare to Change Your Job and Life redefines careers and work, shows how to manage lifelong career decisions making,
https://www.amazon.com/Questers-Dare-Change-Your-Life/dp/150840896
Questers Dare to Change Your Job and Life
Based on ongoing research, Questers shows how to prevent burnout and plan for success.
Review Quester traits: http://www.questersdaretochange.com/services-2/quester-quiz/
Check audible ed; https://www.audible.com/pd/Questers-Dare-to-Change-Your-Job-and-Life-Audiobook/B07VZNKGJF?asin=B07VZNKGJF&ipRedirectOverride=true&overrideBaseCountry=true&pf_rd_p=34883c04-32e5-4474-a65d-0ba68f4635d3&pf_rd_r=TN801GRP49AWQSSYMDYC1
Paperback, and audio edition are great gifts for co-workers, family and friends,
Wishing you peace, love, and joy this holiday season and through 2020.
Carole Kanchier, PhD
carole@questersdaretochange.com; www.questersdaretochange.com
Author Bio: Carole Kanchier, PhD, is an internationally recognized newspaper/digital columnist, registered psychologist, coach and author of Questers Dare to Change Your Job and Life. Kanchier has taught at University of California, Berkeley and Santa Cruz, University of Alberta, and other institutions of higher learning. Dr. Kanchier is known for her pioneering, interdisciplinary approach to human potential.
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