Seek help from seniors to beat burn out

When it seems like a mammoth task and the mind is exhausted, when the body fatigued and all energy is depleted, when the feet have to be dragged to work and every task seems like drudgery, it’s time to panic. The peril of burn out seems to have set in. Burn out strikes, ever so often in the frenzied work life that most people lead.

Stress and anxiety have become an integral component of work. When prolonged and constant, when persistent and unrelenting anxiety strikes and leads to indifference and continuous lack of spirit and enthusiasm, it’s not just stress but burn out which has set in.

Excessive and long term stress and anxiety result in burn out. It causes a deep frustration, exhaustion and irritability and most notably leads to an unwillingness or inability to work with any form of zeal. A worker is overwhelmed, helpless and unproductive.

It is imperative that one recognises the detrimental effect of burn out. It strikes after a prolonged period of anxiety or stress. Many factors lead up to this harmful situation, increased pressures being the most dominant. Often goals and expectations are unreasonable, forcing a worker to work beyond his mental and physical means. An increased workload, longer hours and little time to relax are what eventually contribute to burn out. Indeed, many of us work with dedication, but even our best efforts are seldom recognised and appreciated. Often rules seem too coercive and one laments a lack of autonomy. Or put simply, the work doesn’t challenge and boredom sets in. In addition to difficult client or colleagues we have a plethora of issues that simultaneously strike and well, the mind has had enough and wants to bring down the shutter- burn out strikes. What can one do to combat it and preserve our mental acumen and zest for work?

Understand the problem
No solution can be sought till one knows exactly where the problem lies. One must begin with analysing the factors that contribute to your lack of spirit. It could be pressure, or constant engagement with a tough supervisor or a long over-due holiday. You have to find the factor that troubles you the most and then seek an active solution.

Active solutions
Once you know what is consistently bothering you, solutions are not far. If it is a job related issue, do approach the concerned manager or senior. Often we shy away from admitting a problem for fear of being deemed a bad worker. Seniors appreciate honest feedback to any process or internal problem as this helps them solve the issue and augment productivity and output. If you feel, you are working beyond what your job entails, let it be known so you are duly appreciated. Learn to say, ‘no’, when over burdened and invariably resolve any misunderstandings or conflicts with team-members. Basically, do not let the problems simmer lest they should explode and harm you.

Change helps
Drudgery sets in when the work being done fails to excite. Further when one is pressurised by difficult work, either frustration or passivity sets in. Don’t get stuck in the rut. Ask for tasks that excite you, or for a new assignment. A transfer could also help. All you have to do is prove that you have the skills and inclination to do more or do something new. In the worst case scenario, consider a job change. Sometimes a newer, more challenging and interesting job could be an antidote to burn out.

Positivism
The atmosphere around contributes tremendously to one’s attitude and well-being. Try to stay away from all those who constantly complain, as sooner or later it will get to you, only building on your mental pressure. Rather try to consciously exude positivism, by avoiding negative comments and simply speaking positively.
Positivism can be sought from a support group, either through a team-member who you can rely upon, who shares woes and offers suggestions, or from seniors, mentors or even a counsellor who offers wisdom and advice. Having positive, energising people around you, who see the silver lining, helps one stay grounded and not bogged down by work.

Lighten up
Laughter does have tremendous benefits as it can effectively combat stress. Make an effort at staying pleasant and making all situations enjoyable. Indeed, work does get difficult, and pressures rise, but do not allow them to consume you. Just as they rise, pressures often disappear, what matters is how you deal with them. Don’t get lost in work but see it from a vantage point and deal with them accordingly. To ensure peace and pleasantness, meet new people, relax, and involve yourself in recreational exercises regularly.

Whilst at work, eat a nutritious lunch rather than only gulping coffee. Take breaks even if they are as brief as for 3 minutes to listen to a song or take a walk for a breath of fresh air. Keep a little flower on your table, or an interesting pen-stand. The mind finds that much needed refreshment in simple things.

Pressures, deadlines, difficulties, can indeed bog us down, but ultimately it is only we who can help ourselves. The onus is on you hence take the effort. Laugh a little, be pleasant, work through difficulty with a smile and soon enough, instead of burn out, you will be enthused with a new refreshed spirit of contentment and a zealous energy for achievement.

Uzma Hyder

Courtesy : The Hindu Opportunities