Burn-out or burnout is a century’s disease that affects all strata of society and can affect all professions. It manifests itself in chronic fatigue and intense nervous breakdown. According to a recent study, many people suffer from burnout, i.e. more than 3,000,000 of the working population in France. This figure suggests that this occupational disease is the result of a crisis at work. Thus, it must be treated as an emergency. Here is how to treat and get rid of burn-out.
Learning to manage stress at work
Although burn-out is not recognised by the WHO as a disease, this work-related phenomenon has a major influence on the victim’s state of health. Indeed, it can quickly lead to very serious physical, psychological and mental disorders. In general, the burn out symptom is linked to the victim’s constant demotivation in relation to his work: non-recognition of the work done, feelings of frustration, loss of self-confidence. Burnout progressively destroys physical, emotional and psychological resources. The best way to prevent burn-out is to manage your stress at work. To do this, schedule breaks during your working hours. Are you the kind of person who carries out his or her daily tasks non-stop until the end of working hours? If so, give yourself breaks of at least 10 minutes every two hours. During the break, detach yourself completely from the professional world. Use relaxation techniques to reduce or even get rid of stress. You should also learn to let go while sitting in your office chair. To do so, take deep breaths, learn to meditate or gradually relax your muscles. Getting a good night’s sleep is also an excellent way to get rid of stress, which in turn helps prevent burn-out. Lack of sleep increases feelings of being overwhelmed and anxiety at work. To help you improve your sleep, create a bedtime routine. For example, turn off all electronic devices two hours before bedtime or do soothing activities such as taking a hot bath or listening to relaxing music. If you’re having trouble managing your burnout, it’s a good idea to consult a behavioural coach, which is currently available online as on this site.
Adopting good habits at work
Burn-out leads to serious behavioural problems if you do not treat it as soon as possible. You can get rid of this occupational disease without having to see a doctor by adopting good attitudes at work. Redefine your approach to work to get rid of your feeling of not recognizing the work you’ve done. Indeed, the negative vision you feel at work is often linked to the fact that you have lost sight of the value you create through your job. So if you are acting on behalf of a for-profit association, make sure that your activity has a positive impact on the community concerned. This way of acting gives meaning to your work, increasing your motivation on a daily basis. Next, get to know your limits. Pretending to be a flawless man or woman leads to burnout at work. While others appreciate you when you take on extra responsibility, over time, work overloads you and you may feel trapped by your work. If you’re a perfectionist, be aware that you may already be suffering from burnout. Indeed, tendencies towards perfectionism contribute to occupational illness. Faced with this situation, stop wanting and being able to do everything. Learn to say “no” when you are asked to do extra work when you feel overwhelmed. By adopting this attitude, others will value you more. Finally, change the way you talk about your job. Learn to use the vocabulary “I would like” and remove the word “must” from your language. Although this is a simple semantic change, this new attitude prevents you from expressing a constraint, but rather a will.
Make your free time useful
Many people take advantage of their weekends to finish their work or do other extra activities. If you are part of this group, then get out of the circle quickly. This only worsens burnout at work. To deal with burnout without going through the behaviourist, start saying “yes” to fun activities in your free time and leave your tasks aside. If your children ask you to go to the amusement park or take them shopping, get rid of the old habit of turning down invitations to enjoy fun. Burnout is usually caused by overwork. With this in mind, do you spend more time on leisure activities? This allows you to find a good compromise between work and personal life. Choose a few hobbies that you’d love to do, then make time for them in your spare time: breaks, weekends, holidays in other words, devote time to an extra-professional activity that is close to your heart.
Burn-out revolves around the negative thoughts of one’s work: feelings of non-recognition, rejection, a phenomenon that generates stress. The worst thing is that the situation gets worse with time. Therefore, to remedy burnout at work, it is wise to learn to think positively. Make strong statements about the future. To do this, imagine what you want to have in the future and then focus on the benefits of what you are doing now, not the risks. To make this new positive thinking habit a success, start with a small vision. You’ll easily succeed, improving your motivation. With this in mind, also get in the habit of appreciating even small accomplishments. By celebrating each of your successes, you will discover more and more joy and regain a taste for work. It is important to know that becoming enjoyable at work can bring more positivity into life. Last but not least, learn how to help others. Positivism is usually based on a sense of gratitude towards neighbourhoods and society.
Re-evaluate your goals today
Most people with burnout are those who do not appreciate their work. Burnout at work occurs when you don’t recognize the purpose of what you are doing when you do it. You will quickly feel frustrated if you have no idea what your goals are. So take the time to evaluate or re-evaluate your own goals through your work. And to have a positive outcome, you need to feel good and fulfilled at work. To be satisfied in the long term, to get rid of burn-out, you need to have positive emotions in your work: peace, gratitude, love and curiosity. Then you have to get involved in your job. If you are really committed to what you do, you will see that time passes quickly, that the end of your working hours will come without you noticing.