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Burnout is at an all-time high, with a shocking 77% of employees having experienced burnout at their current job. Millennials have been dubbed ‘The Burnout Generation’. Being stressed out and overworked has become the norm rather than the exception.
The good news is that burnout is not insurmountable. To beat burnout, you need to take action. Here are three ways to do that.
Take or plan a vacation.
Chances are, you’re like the millions of Americans who don’t use all of their vacations days each year. One of the best ways to beat burnout is to simply take a break and step away from your job. You don’t need to run away to Europe for a month or go off the grid, you just need to not be at work.
Even a three or four day mini break is enough to be beneficial if that’s all the time you can take. Staycations, day trips, or getaways all have the same benefits. The key to success is fully disconnecting yourself from your work and immersing yourself in something that makes you happy.
If you can’t take a vacation right away, scheduling and planning for an upcoming trip will still have a positive effect. You have a set date where you’ll be able to step away from your work, which gives you something to look forward to. Even planning your trip can boost feelings of positivity, because it’s another reminder that you’re going to get away.
No matter how short or long of a vacation you take, there’s one rule you absolutely must follow – no working allowed. This means no emails, no phone calls, no checking Slack, or asking a coworker to fill you in. Fully disconnect yourself from everything work-related, or you won’t reap the benefits.
Prioritize your health.
When you get busy and stressed out, health is usually the last thing on your mind. Poor sleep schedules, poor food choices, and lack of exercise all contribute to burnout, yet these are the areas that tend to get neglected. Each of these three things are play a role in overcoming burnout.
It’s important to figure out which of these factors are having an impact and contributing to your feeling burnt out. Track your sleep each night to see how many hours you’re sleeping, if it’s consistent each day, how you feel when you wake up, and if your weeknight sleep differs from weekend sleep. The recommended number of hours you should sleep each night is eight to nine, but everyone is different so figure out what works best for you and try to get that same amount of sleep every night.
In terms of food, pay attention to what type of meals and snacks you’re eating. Studies have shown that food really does affect how we think, and therefore how we perform at work. Fast food and packaged snacks are certainly convenient, but aren’t doing you any favors. You want to choose meals that will sustain you and boost brainpower.
Last but certainly not least is exercise. We spend far too many hours per day sitting in front of screens and not enough time getting up and moving. Being sedentary actually zaps energy, which in turn can make it that much harder to convince yourself to do some form of exercise after work. The good news is that you don’t need to break a sweat to reap the benefits of exercise – studies show that walking is beneficial for your health and mood.
Find a hobby.
Hobbies are fantastic stress relievers. Having a hobby encourages you to take a break and step away from your work. It can be a way to socialize, learn a new skill, or simply relax. It’s important to have something that you enjoy doing outside of your job that forces you take your mind off of work. There’s no right or wrong when it comes to hobbies – as long as you enjoy it, that’s all that matters.
To best beat burnout, have a few hobbies that are tailored to your mood or how you’re feeling. If you’re feeling extremely run down and exhausted, a calm hobby like reading, meditating, writing, or knitting can help promote relaxation. If you’re angry and have pent up anger, a more active hobby like running, fitness classes, or martial arts can help you channel that anger and expel it through exercise. Match your hobby to your mood to best reap the benefits.
