Nararamdaman mo ba na burnout ka na sa work mo?
Huwag ka mag-alala dahil normal lang yan from time to time.
However, kung nakikita mo na patuloy ang pagod at burnt out mo sa work maaring kailangan mo muna mag relax at mag isip ng muna.
Heto ang mga signs na overwork ka na at paano ito i-manage.
YOUR BODY IS REACTING
Some stress is good- it’s your body’s natural fight or flight response. However, signs that your body is over-reacting to stress include headaches, muscular tensions, heart palpitations, gastrointestinal problems, and even dermatological problems. Your body is telling you that you need to slow down and look after yourself. Have enough rest and eat a healthy, nutritious diet. Avoid excessive junk food and exercise regularly for healthy body and mind. As many corporate jobs require sitting at your desk for hours each day, it’s vital to maintain an active lifestyle. Even 30 minutes of walking, two times a week may be enough to de-stress your body and mind after a long work week.
YOU DON’T REACT/RESPOND QUICKLY
You react to things slowly, take longer to process questions and form an answer, or you just feel blank. This is probably because you cannot focus and/or you are thinking about something else. One quick tip is to meditate and listen to yourself. Give yourself five minutes of quiet time; list down and organise your thoughts so you can begin to work through them. And again, the right diet and exercise can help you stay sharp and keep a clear head.
YOU EXPERIENCE MOOD SWINGS
Mood swings are common because of stress. One can manage mood swings by being optimistic and seeing the good in every situation. You can also avoid mood swings by keeping your mind on things to look forward to at the latter part of your day, such as quiet travel time with your headphones in, your fluffy dog waiting for you at home, dinner with friends etc.
YOU FEEL THE BURNOUT
To combat burnout, take a power nap during your lunch break. Get out of the office to breathe the air outside. Also remind yourself daily of why you are pursuing you chosen career path. Everyday at work, you are gaining experience, building on your skill-set and are one step closer to achieving your career goals. If it helps, try talking to a friend or colleague about your problems. You are not alone and socializing helps to create a positive work-life balance.
YOU CRAVE TOO MUCH SLEEP OR YOU CAN’T SLEEP AT ALL
Some would say sleep is for the weak, but let us think of it is a necessity. You probably work 8 hours a day excluding travel time. Before you start each day, make sure you plot your schedule including your sleep. In case you can’t sleep, try to listen to music or drink a glass of warm milk. A quick meditation is also good. The quality of sleep you get is as important at the quantity- clear your mind of any thoughts before bedtime.
While it is true that stress is inevitable, it is within your power to manage stress and to not let it overwhelm you.
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