6 ways how you can avoid burnout from work

by Randy Tudy

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Have you experienced waking up in the morning and feel not going to school?  Have you experienced having a heavy heart going to work?  Or do you simply lose the taste going to work?

These are signs of burnout.  You need to find natural stress management technique. 

I experienced that as an administrator.  There was a year when I expected myself to be out from my position but it was extended for another year.  It was tough but I managed to summon all my energies and survived.

Many of us, whether you are a janitor, middle manager or top manager,  come face to face with fatigue on a regular basis.  It’s good if it’s only physical fatigue but if it is psychological or emotional you are going to deal with it for a long time.

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Here are some tips on how to deal with burnout from work.

1. Reality Check.  Know if the cause of your burnout is part of your job. If going to the workplace on time is your problem, then you need to clear up your mind because it is necessary.  If your problem is your boss, you have to find a way to deal with it until he/she is replaced by somebody else. True.

2. Time Management.  Many times the cause of stress is traceable to poor time management.  Procrastination is one cause of delays which lead to panic.  Set your goals and tasks with a well-planned timeline or schedule.

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3. Morning Ritual. Religious men and women start their morning with Lauds (Morning Prayer) followed with a mass.  Athletes start their day on the field or road doing sit ups or jogging.  Jenny, a teacher,  starts her day with a prayer followed by a 5-minute exercise. It is important to start a day with a routine which prepares your mind and body for the whole day activity.

4. Siesta.  I only learned this practice when I entered the formation house.  It is a short nap usually done after lunch.  A friend of mine, whatever it takes, will take a 5-minute nap during lunch break.  While others might not have the luxury of doing it, a regular  form of resting your body and mind during lunch break would make a lot of difference.

5. Evening Ritual.  Part of the Ignatian spirituality  is the practice of Examen.  Most religious men and women do this every night.  Examen is a personal prayer by reviewing the whole day activity.  It is time to recognize where was God most evident in one’s life during the day while at the same time recognizing one’s sinfulness.  For others, evening ritual is listening to music or reading books.  Whatever it is, the purpose is to give yourself a time to relax and to give  your mind and body a needed rest.  If watching TV is relaxing, do it although this is not really advisable if you want calmness and peace of mind.

6. Positive Outlook.  There is no substitute to being happy, contented and positive compared to any other rituals or techniques.  Having a positive mindset lessens the burdens in the workplace.  If problems and crisis arise, remember this popular saying, “If you cannot change the situation, change your perspective of the situation.”  Burnout is usually not physical.

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May you have a happy life.

May your dreams be blessed.