Do you know what burnout is and its phases? If not, you can familiarize yourself with it by reading “5 Stages of Burnout, Which One Are You?”. So what can we do to avoid it altogether?
Here are some ways that you can do to manage your burnout symptoms:
Admit It to Yourself
If possible, find the specific source of your burnout, is it because of the demand from your job/superiors, or your expectations to yourself? If the unrealistic demands are from yourself, ask yourself what is the reason that you work so hard? Research suggests that money can’t guarantee happiness. In reality, we can’t be fully happy if our mental health is neglected.
Admit that the stress you’ve been experiencing is more than your capacity to work optimally. The stress level has also disrupted your mental health and well-being.
Of course, you can’t avoid self-care, whether you’re experiencing burnout or not. The form of self-care is varied. Discussions regarding self-care could be found in KALM’s content, in KALM application (download here).
Create a Schedule
If you are working from home, create a routine to start and end your working hour at the same time every day. So there’ll be a time limit for doing your work.
Separate Working and Resting Area
If possible, separate your working and resting area. For example, if you have to use the same desk for both, you can put your work-related stuff inside a bag when your working hour is over. Therefore, there is a change of scenery in the area so you wouldn’t think about your work when you’re resting/relaxing.
Activities Outside of Work
Spare some time in your day to do things that aren’t related to your work, such as: having a conversation with other people, trying a new dish, do some hobbies, or exercising.
Studies show that exercising could elevate one’s mood. Just by following some instructions from an exercise video, our minds could be relieved from stressful and tired thoughts.
Let’s Avoid Burnout, KALMers!
That was some brief information about the 5 stages and ways to deal with burnout. Hopefully, this information could help those of you who are exhausted by the uncertain situation during this pandemic. If you feel the need to contact a professional counselor, don’t hesitate! The help of professional counselors could be accessed through the services on KALM application.
Author: Jessica Delphina
Translator: Jessica Delphina
Editor: Lukas Limanjaya
Ahmed, N. (2021). How to deal with a year of accumulated burnout from working at home. The Conversation. Retrieved from https://theconversation.com/how-to-deal-with-a-year-of-accumulated-burnout-from-working-at-home-156018
Burn-out an “occupational phenomenon”: International Classification of Diseases. Who.int. (2019). Retrieved from https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
Smith, M. (2020). Burnout Prevention and Treatment. HelpGuide. Retrieved from https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm#:~:text=Even%20though%20it%20may%20be,10%2Dminute%20bursts%20of%20activity
What are the 5 stages of burnout?. Calmer. (2020). Retrieved from https://www.thisiscalmer.com/blog/5-stages-of-burnout