{"id":31993,"date":"2018-06-09T15:19:40","date_gmt":"2018-06-09T22:19:40","guid":{"rendered":"https:\/\/www.careersingovernment.com\/tools\/?p=31993"},"modified":"2018-06-10T14:28:33","modified_gmt":"2018-06-10T21:28:33","slug":"3-ways-to-avoid-burnout","status":"publish","type":"post","link":"https:\/\/www.careersingovernment.com\/tools\/gov-talk\/about-gov\/3-ways-to-avoid-burnout\/","title":{"rendered":"3 Ways to Avoid Burnout"},"content":{"rendered":"

[et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” admin_label=”section” _builder_version=”3.2″ background_image=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2018\/06\/burnout1.jpg” custom_padding_tablet=”50px|0|50px|0″ padding_mobile=”off”][et_pb_row admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][\/et_pb_column][et_pb_column type=”2_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_divider show_divider=”off” height=”200″ disabled_on=”on|on|off” _builder_version=”3.2″][\/et_pb_divider][et_pb_text _builder_version=”3.2″ text_font=”PT Sans||||” text_text_color=”#ffffff” text_font_size=”72″ text_font_size_tablet=”52″ text_font_size_last_edited=”on|tablet” text_line_height=”1.1em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”620px” custom_margin=”0px||0px|”]<\/p>\n

3 Ways to Avoid Burnout <\/span><\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”3.0.47″ custom_padding_tablet=”50px|0|50px|0″ padding_mobile=”off”][et_pb_row use_custom_width=”on” custom_width_px=”1200px” custom_padding=”20px||0px|” custom_padding_tablet=”0px|||” column_padding_mobile=”on” custom_padding_last_edited=”on|tablet” parallax_method_1=”off” parallax_method_2=”off” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ column_padding_mobile=”on” parallax=”off” parallax_method=”off”][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2017\/05\/Rachel-Square-April-2016.jpg” show_bottom_space=”off” align=”center” disabled_on=”on|on|” _builder_version=”3.0.47″ animation=”off” sticky=”on”][\/et_pb_image][et_pb_text disabled_on=”on|on|” _builder_version=”3.0.47″ text_font=”PT Sans|on|||” text_text_color=”#02b875″ text_font_size=”20″ text_line_height=”1.2em” header_text_color=”#000000″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” max_width=”140px” module_alignment=”center” custom_margin=”20px||0px|”] RACHEL BEOHM<\/a><\/span> [\/et_pb_text][et_pb_text disabled_on=”on|on|” _builder_version=”3.2″ text_font=”PT Serif||on||” text_text_color=”#363636″ text_font_size=”16″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” max_width=”140px” module_alignment=”center” custom_margin=”10px||60px|”]<\/p>\n

Rachel Beohm is a nonverbal communications coach and trainer located in Portland, OR.<\/span><\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”2_3″ _builder_version=”3.0.47″ column_padding_mobile=”on” parallax=”off” parallax_method=”off”][et_pb_text _builder_version=”3.2″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.5em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”720px” custom_margin=”0px||0px|”]You know the signs of burnout\u2014perhaps you\u2019ve experienced them before: impatience, snarkiness, emotional outbursts, conflict, mistakes, apathy\u2026 <\/span><\/p>\n

We spend a huge chunk of our waking hours at work. Your happiness and fulfillment on the job affect much more than your income; they affect your quality of life as a whole. \u00a0<\/span><\/p>\n

Employees often blame their bosses or work culture when they experience burnout, and for good reason. It\u2019s the leader\u2019s job to take care of the team. Yet, as an individual, you are responsible for your own mental and physical health. How can you take control and be proactive? <\/span><\/p>\n

Here are three things you can do to protect your wellbeing on the job: <\/span><\/p>\n

Challenge Yourself<\/span><\/h4>\n

When motivation begins to dip, it\u2019s easy to fall into the trap of simply coasting. This is a vicious cycle. Getting paid to do nothing sounds good but creates cognitive dissonance\u2014mental stress caused by contradictory values. It\u2019s hard to feel good about yourself or your work when you know you are capable of more. Underutilizing your skills will lead to boredom and eventually even depression. \u00a0<\/span><\/p>\n

In his <\/span>famous book, <\/span>Flow<\/span><\/i><\/a>,<\/span><\/i> author Csikszentmih\u00e1lyi states that optimal experiences come from challenges that are neither too demanding nor too simple for one\u2019s abilities. You know the feeling. You\u2019ve experienced getting so absorbed in a task that you lose all track of time. It requires being willing to push yourself and learn new things\u2026 and sometimes make mistakes. If you keep pushing yourself to do better, the work becomes a reward in itself. It\u2019s exhilarating to be in \u201cflow.\u201d <\/span><\/p>\n

If you feel like you\u2019re stuck in a boring job, it may be time to look for a promotion or a lateral shift. The best time to go for a promotion, however, is BEFORE you start to feel bored. Keep challenging yourself. Not only will your career take off, but you\u2019ll enjoy your work life much more, too. <\/span>
\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.0.47″ background_color=”#f7f7f4″ custom_padding=”0px||0px|”][et_pb_row make_fullwidth=”on” custom_width_px=”680px” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px||0px|” make_equal=”on” column_padding_mobile=”on” background_color_2=”#efefe9″ parallax_method_1=”off” parallax_method_2=”off” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”2_3″ _builder_version=”3.0.47″ column_padding_mobile=”on” parallax=”off” parallax_method=”off”][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2018\/06\/burnout3.jpg” show_bottom_space=”off” _builder_version=”3.2″ animation=”off” sticky=”on”][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ column_padding_mobile=”on” background_color=”#efefe9″ parallax=”off” parallax_method=”off”][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2018\/06\/burnout2.jpg” show_bottom_space=”off” _builder_version=”3.2″ animation=”off” sticky=”on”][\/et_pb_image][et_pb_text disabled_on=”off|off|” _builder_version=”3.2″ text_font=”PT Serif||||” text_text_color=”#818178″ text_font_size=”24″ text_font_size_last_edited=”on|phone” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”20%|10%||10%” custom_margin_tablet=”|10%||10%” custom_margin_last_edited=”on|desktop”]If you don\u2019t have what you need to do your job effectively, burnout is right around the corner. <\/span>
\n[\/et_pb_text][et_pb_text _builder_version=”3.0.47″ text_font=”PT Sans|on|||” text_text_color=”#888888″ text_font_size=”12″ text_letter_spacing=”2px” text_line_height=”1.2em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”20px||20%|” custom_margin_tablet=”20px|||” custom_margin_last_edited=”on|tablet”] RACHEL BEOHM [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.0.47″ custom_padding=”0px||0px|”][et_pb_row use_custom_width=”on” custom_width_px=”1200px” use_custom_gutter=”on” gutter_width=”4″ custom_padding=”20px||0px|” custom_padding_tablet=”0px|||” column_padding_mobile=”on” custom_padding_last_edited=”on|tablet” parallax_method_1=”off” parallax_method_2=”off” parallax_method_3=”off” parallax_method_4=”off” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ column_padding_mobile=”on” parallax=”off” parallax_method=”off”][et_pb_text _builder_version=”3.2″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”20″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”60px||0px|” custom_margin_tablet=”40px||0px|” custom_margin_last_edited=”on|tablet”]<\/p>\n

Ask for Help <\/span><\/h4>\n

Most of us don\u2019t like to admit we need support. Especially in the workplace, we worry that it makes us look like we can\u2019t do our jobs. You\u2019ll shoot yourself in the foot, though, if you try to muddle through when you don\u2019t have the resources you need\u2014the time, the training, or the tools\u2014to do good work. \u00a0<\/span><\/p>\n

The key is in HOW you ask for help. Whining, complaining, or blaming your performance on someone else will come across as immature. Getting defensive or making passive aggressive comments like, \u201cIt\u2019s awfully hard to get this done using this ancient software,\u201d puts up barriers. Those types of comments signal to your boss and coworkers that you feel threatened and are gearing up for a fight. The natural response is to fight back! That\u2019s hardly helpful\u2014to you or anyone else on the team. <\/span><\/p>\n

Requests are most effective when they come from a place of power and confidence. Frame your request in terms of how you can best use your strengths to benefit the organization. Here are some specific tips for how to ask for help in a way that\u2019s more likely to get a positive response: <\/span><\/p>\n

    \n
  • Breathe deeply to get any whiny or aggressive \u201cedge\u201d out of your voice. Speak calmly and confidently. <\/span><\/li>\n
  • Be direct. State what you need clearly, without apology. <\/span><\/li>\n
  • Understand that you might not get what you want. If you\u2019re okay with hearing, \u201cNo,\u201d it opens up enormous possibilities. First, it makes asking less risky. So you\u2019ll ask more. And you\u2019ll get more! Secondly, it makes others feel safe. If people know they <\/span>can<\/span><\/i> tell you \u201cNo,\u201d they will be more willing to tell you \u201cYes!\u201d <\/span><\/li>\n<\/ul>\n

    If you don\u2019t have what you need to do your job effectively, burnout is right around the corner. Learn the art of asking confidently and respectfully. Everyone on the team will benefit if you have the time, training, and tools to do your work well. <\/span><\/p>\n

    Stop Working<\/span><\/h4>\n

    Take breaks! Use your vacation time, unplug on the weekend, take your lunch breaks, and get up out of your chair throughout the day. We act as if being a workaholic is a virtue. Ridiculous! It will kill you. But long before it kills you, slogging through work without breaks will decrease your productivity, creativity, problem-solving skills, and decision-making abilities. Your body and your brain need breaks. Sometimes, that might simply mean switching to a different type of task. Here are a few other things that will jumpstart your brain and improve your mood: <\/span><\/p>\n

      \n
    • Stand up. If you need an excuse, get a glass of water or go use the restroom. But the simple act of getting out of your chair will work wonders. <\/span><\/li>\n
    • Move to a new location. If you have an open office space, you can move to a different part of the building. Even if you\u2019re in a cube, just shifting a few inches can refresh your brain. <\/span><\/li>\n
    • Talk a walk. Go up and down the stairs, walk around your floor, or head outside. Two minutes is all you need. <\/span><\/li>\n
    • Laugh. Simply remembering something funny can boost your mood and your motivation. <\/span><\/li>\n
    • Breathe deeply. Close your eyes and take three deep breaths. In less than a minute, you\u2019ll get more oxygen to your brain so you can think better and release \u201cfeel good\u201d endorphins. \u00a0<\/span><\/li>\n<\/ul>\n

      YOU are the greatest resource you have. Take care of that resource! Provide yourself with what you need to flourish: challenges, support, and breaks. No one else is responsible for you, except YOU.<\/span><\/p>\n

      By taking care of yourself and staving off burnout, you\u2019ll be investing in yourself AND your organization.<\/span>
      \n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.0.47″][et_pb_row use_custom_width=”on” custom_width_px=”780px” custom_padding=”0px|0px|73.90625px|0px” column_padding_mobile=”on” parallax_method_1=”off” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ column_padding_mobile=”on” parallax=”off” parallax_method=”off”][et_pb_text _builder_version=”3.0.47″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”36″ text_font_size_tablet=”26″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”||70px|”] Want new articles before they get published? Subscribe to our Awesome Newsletter. 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      Employees often blame their bosses or work culture when they experience burnout, and for good reason. It\u2019s the leader\u2019s job to take care of the team. Yet, as an individual, you are responsible for your own mental and physical health. 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