Small Changes, Big Impact: How to Avoid Burnout in a Demanding World

We all want to grow our careers, take them to the next level and become the best in everything that we do. However, reaching that pivotal point can sometimes lead to overworking. And if we overwork ourselves, we can end up dealing with burnout. That’s why it’s important to understand why we end up encountering burnout, but also how we can make small changes that will help combat burnout in the long run. 

Identifying Burnout Signs

There are different signs of burnout, and it can be hard to identify because every person will have their own symptoms. But the most common ones include:

  • Anxiety
  • Reduced efficacy
  • Constant headaches
  • Emotional shifts from anger to happiness
  • You feel exhausted all the time
  • Insomnia
  • Feeling useless
  • Constant irritability
  • Gut pain
  • Changes in your sleep patterns. 

If you encounter any of these, it’s a good idea to rethink how you approach work. Also, taking time off becomes a major part of the process, so you have to think about that as well. According to a study, over 44% of people tend to suffer from burnout, so this is far from something uncommon.

Setting Boundaries

According to ConsumerShield, the average number of work hours in the US is between 33.9 and 34.8. However, people dealing with burnout end up working well over that, with some going over 60-70 hours of work per week. That’s why it’s imperative to figure out a way to set boundaries between work and personal life. Establishing a schedule is crucial here, and it will help streamline your workflow, while also making it easy to enjoy some quality time with people you love. 

Time Management Hacks

You have a limited time to dedicate towards your work, so it’s important to prioritize tasks and also set daily goals. However, you want to be realistic and ensure you can actively pursue and finalize those goals. There are other things you can do, such as:

  • You should avoid multitasking, as it could end up slowing you down.
  • Taking breaks and refreshing your brain for a bit can give you a great boost. 
  • You should learn how and when to say no, as otherwise you will be overworking a lot.
  • Combining similar tasks could help you save a lot of time. 
  • Use the time block system to manage your time and improve the way you handle your workflow. 
  • It also helps if you have a dedicated workspace without distractions.

Incorporating Mindfulness and Self-Care

If you are very serious about dealing with burnout, a very good idea is to invest in self-care and mindfulness. Meditating every day, performing breathing exercises, or even taking breaks can do wonders for your mental health. One of the reasons why people deal with burnout is because they don’t take breaks, nor do they care for themselves. Having some “me” time will always do wonders. Sure, you might feel a very good flow and you don’t want to stop working. But it’s crucial for your wellbeing to take breaks! 

The Power of Saying ‘No’

It might seem obvious, but saying “no” can be a true game changer. The thing is, we all want to ensure everyone is happy at our workplace and we try to assist as much as you can. That’s the main reason why a lot of people are saying yes to everything. However, you will end up stuck with tons and tons of work that never seems to go away. That’s the reason why you want to learn when to say no. Setting boundaries and knowing what tasks to not accept will help you avoid or overcome burnout!

Physical Health Habits for Mental Resilience

As you try to avoid burnout, a very good idea is to eat healthily and exercise as often as you can. That will allow your body to access all the nutrients and vitamins it needs to retain a very high mental resilience. Establish a sleep schedule and stick to it, too, as it will make it easier to boost your focus, not to mention you’ll have enough energy to tackle any challenge that appears during the day. 

You can also consider other things like:

  • Expressing gratitude 
  • Seeking social support and going out with friends
  • Maintaining your relationships strong 
  • Enjoy some hobbies that help you avoid stress
  • Journaling can also come in handy in these situations. 

Building a Support Network

It might not seem like much, but realistically, you do want to have a support network. Whether that’s your family, friends or colleagues, that’s up to you. But it’s clear that you need to have people in your life that are there for you, which can help and assist you when needed. It helps to talk with other people, because they can offer guidance and help. Plus, the sheer fact that you get to express your feelings will help immensely, so keep that in mind.

Of course, family and friends can only do so much. What you want to do is to talk with a therapist or a counselor if you feel your friends and family can’t help get past this struggle. Seeking professional help is normal, and in these cases, it’s highly recommended. 

Conclusion

Although it might seem tough, even the simplest, yet intentional changes to your lifestyle and scheduling can provide meaningful results. At the end of the day, you always need to prioritize your wellbeing, otherwise you will be unable to work. So it’s crucial to focus on taking breaks, improving your schedule, while also finding hobbies and things to help you clear your mind.

You can’t make these changes on the spot. Instead, you want to gradually change things. Even starting off with smaller adjustments and slowly making more changes will help you reach the results you expect. Yes, it can feel like an uphill battle as you try to obtain amazing results in the long run. But while it can feel challenging, it’s also very rewarding. Start with small changes, and those initial results will motivate you to push onward and defeat any signs of burnout!