Occupational burnout brings down productivity at workplace. The moment you spot some signs, take action to fix it. Let’s see how…

In today’s fast paced life, working professionals put in extra efforts to meet their career goals. However, they do not realize that prolonged work-related stress can lead them to a state of burnout.

Burnout is an occupational phenomenon. This is not a clinical condition. Unmanageable workload and long working hours are the two major causes of occupational burnout. Sometimes, lack of job satisfaction or boredom at work can be blamed for it.

Occupational Burnout Symptoms

Occupational burnout badly affects both physical and emotional health of an individual. Most people complain about:

• A sense of anxiety and stress which refuses to go.
• Perpetual weariness and fatigue.
• Difficulty in falling asleep at the end of the day.
• Other burnout signs are: irritability, lack of emotional connection with others, forgetfulness or poor memory, etc.

Tips to Recover from Occupational Burnout

First of all, acknowledge deep rooted feelings of occupational burnout brewing within you. The biggest step towards recovery is to identify the early signs which suggest you are burning out at work. Second, get ready to bring about a series of lifestyle changes. The key objective is to minimize the triggers behind your restlessness and stay calm.

Slow Down

Like it or not, you need to get out of hustle culture. Don’t race against time. Allow your body to rest and repair. Take a break from work, if possible. Or else, talk to your team members and request them to reduce your workload.

Know Your Physical and Mental Capacity

Measuring personal growth and progress by comparing yourself with top performers leads to unhealthy competition. Quit this bad habit as soon as possible.

To recover from occupational burnout, listen to your body signals. Rest for a while whenever needed to recharge your body. Learn to work as per your capacity with sincerity and dedication. Thus, you will be able to get immense job satisfaction.

Conquer Sleep Deprivation

Maintain a sleep schedule with a specific bedtime to recover from occupational burnout. Sleep for 7-8 hours in a cool, dark and comfortable sleep environment.

We don’t fall asleep as soon as we hit the bed. We stay awake for 10-20 minutes before we slip into our dreamland. Screen time during this period can delay onset of sleep by 2 hours.

Practice Mindfulness

Our mind wanders all the time. When you practice mindfulness, it stops wandering and dwells in the present moment. Take out 5 minutes from your busy schedule and try to pay full attention on the task at hand. Beginners can start with mindful breathing where you focus on inhalation and exhalation. Mindful walking is beneficial too. Observe the rhythmic movements of your body and breath in every step.

Pursue a Hobby

Keep at least one leisure activity in your daily routine which you enjoy a lot. Choose an immersive pursuit like cooking, gardening, creative arts, outdoor sports, etc. It shifts your focus away from heavy responsibilities of professional work. Crucial for physical relaxation and emotional rejuvenation. You feel lighter.

Maintain Healthy Lifestyle

Light exercises and a balanced diet are essential to heal up physical body and prevent exhaustion. Take small meals after a gap of every 3-4 hours. Stay hydrated. Avoid high amounts of caffeine during burnout recovery as it aggravates the problem further. Muscles of upper back, neck and shoulder tense up due to prolonged hours of sitting, Light Yoga stretches release tension from these muscles.

FINAL NOTE: Recovery time for occupational burnout varies from person to person. Some people recover from occupational burnout within a few weeks. Others may take up to a year or more and they should seek professional help.