Running on Fumes
What to Do When You’re Overworked at Work & School
October is the calm before the storm. Pretty soon we’ll all be slapped with end-of-the-year deadlines and the pressure to finish 2023 on a high note. The added stress makes burnout, which is defined as emotional, physical, and mental exhaustion, a real threat. Dealing with burnout is essential for your and your family’s well-being. If you fail to realize that you are literally running on fumes, you can be drained to the point where you experience physical and mental health issues, reduced productivity, and decreased satisfaction. Here are some strategies to cope with and prevent burnout:
Recognize the Signs
Pay attention to the symptoms of burnout, which may include fatigue, irritability, reduced motivation, and a decline in your work or academic performance. The first step in addressing burnout is acknowledging it.
Set Realistic Goals
Break your tasks and responsibilities into smaller, manageable goals. Prioritize your tasks and focus on what’s most important. This can help prevent the feeling of being overwhelmed.
Time Management
Efficient time management is crucial. Create a schedule or to-do list to organize your tasks, and allocate time for relaxation and self-care. Avoid overcommitting and learn to say no when necessary.
Self-Care
Prioritize self-care to recharge your physical and mental energy. This includes getting enough sleep, eating well, exercising regularly, and engaging in activities you enjoy outside of work or school.
Take Breaks
Incorporate short breaks during your work or study sessions. These moments of relaxation can help prevent burnout. Use techniques like the Pomodoro Technique, which involves 25 minutes of focused work followed by a 5-minute break.
Seek Social Support
Connect with friends, family, or colleagues. Sharing your concerns and seeking support can help alleviate stress and reduce feelings of isolation.
Practice Stress Reduction Techniques
Engage in stress-reduction practices like meditation, deep breathing exercises, or mindfulness. These techniques can help you manage stress and improve your emotional well-being.
Set Boundaries
Clearly define your work or study hours and avoid taking work-related calls or emails outside of those times. Creating boundaries helps maintain a healthy work-life balance.
Delegate and Collaborate
Don’t hesitate to delegate tasks when possible. Collaborating with colleagues or classmates can help distribute the workload and prevent burnout.
Take Vacations
If you have vacation days, use them. Taking a break from work or school can provide a mental reset and help you return with more energy and focus.
Reflect and Reevaluate
Periodically assess your goals and priorities. Make adjustments as needed to align your tasks with your values and passions.
Communicate with Superiors or Teachers
If you’re experiencing burnout at work, discuss your feelings with your supervisor, manager, or HR department. In school, communicate with teachers or counselors about your challenges. They may be able to provide accommodations or solutions.
Learn to Say No
Avoid taking on too many additional responsibilities or projects. Politely decline when you’re already feeling overwhelmed. Remember that preventing and managing burnout is an ongoing process. It’s crucial to prioritize self-care and make adjustments as needed to maintain a healthy work or school-life balance. Additionally, don’t be too hard on yourself; it’s okay to seek help and support when you need it.
Consider Professional Help
If burnout symptoms persist or worsen, consider seeking help from a mental health professional. They can provide guidance and support tailored to your specific situation.
If you are in crisis and need help, call 988. Speak with someone today. The crisis line is available 24/7.
For additional resources, go to https://988lifeline.org/