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It should come as no surprise that burnout and stress are at all-time highs, according to the American Psychological Association (APA). In their 2021 Work and Well-Being Survey, 79% of respondents reported feeling work-related stress in the month before the survey. Another study conducted by the employment website Indeed also highlighted that burnout is on the rise. Over half of survey respondents indicated that they experienced burnout in 2021—up from 43% who said the same in Indeed’s pre-pandemic survey.
One primary reason for the burnout epidemic is that employees are being overworked. Think about it—how many times has a colleague left the company and you’ve been asked to take on all or part of their responsibilities for little or no extra pay? Or perhaps you were offered that coveted promotion only a year after you proved that you could handle the additional responsibilities (in addition to your current ones). The pressure to be perceived as "productive" at work can be intense, especially when co-workers create a precedent for that sort of workplace culture.
Fortunately, there are a few things you can do to check in with common symptoms that indicate you are overworked and take BIG action on what you can do about it (besides just Jerry Maguire style-quit).
PAY ATTENTION TO THE SIGNS:
Notice what you are doing and how your body is responding:
If you are sweating, breathing heavy, have blurry vision, all are signs that you have been pushed to the limit. And if you are reaching for your phone, playing solitaire or checking facebook, you are looking for a way out and to distract, which are all signs of burnout and overwhelm.
Life after work is Suffering:
If the things that you used to enjoy like going to the gym or spending time with family after work now seem like burdens, then this is a major sign of burnout, which can lead to depression. If you are working so hard but not enjoying the life, then like...we really need to reassess and reprioritize.
Your gut is speaking to you:
If you are getting up in the morning or sitting at your desk and you are thinking to yourself: I can't do this or this is too much or I need a break, then listen to that! It is your body's way of telling you that this isn't right. Forcing yourself to do something that isn't right creates lots of toxicity and misalignment in all other areas of life.
WHAT YOU CAN DO:
SLOW DOWN:
We think that if we just do more, then it will be ok. But in fact, when we are depleted we are using very limited energy reserves to perform and we are not our best. So, slowing down, taking a break and being able to pour from a full and overflowing cup will be a game changer.
Energy management:
When we feel overwhelmed, it may not be the amount of tasks or the workload we have to do, but the type of energy we need to vacillate in and out of throughout the day. For example, if you have a major presentation or client meeting, this requires social and performance energy, and can be draining for introverts! Then, having to shift out of that energy and into data entry. this requires a different type of focus and attention to detail. When we go back and forth all day we are doing emotional ping pong, draining us completely. It can be best to stack parts of the day for meetings, presentations and office work, so that energy stays and can be maximized.
Think of it this way, You wouldn't run a mile, stop to read a book, then run another mile? We would compartmentalize this and manage the energy we need to execute. The same principle applies with our energy at work.
Build out a holistic self-care plan
It is important to look at caring for the self on ALL LEVELS that make us, well...us! Incorporating things like movement, mindfulness, connection, creativity, exploration, enjoyment, etc.
We often think self-care is bubble baths or just hitting the gym. but let's not forget that we are a complex human and all parts of the self need to watered, fed and nurtured.
So, take care of yourself and keep checkin in with what you need. We are here to help you get started with a holistic plan to take care of YOU.
That's what we do: provide solutions for individuals and company wellness programs to help people manage stress and burnout while being able to confidently step into their power, living a badass and authentic life!
You can get started and learn more HERE
Looking forward to connecting and here's to stepping powerfully into a new year!
Be epic, yall!
~Angela