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Career & Development

Professional burnout – how to deal with it?

Do you know how to deal with professional burnout? We have some ideas for that.

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Professional burnout should be seen as a process that develops slowly and occurs in stages. Often, after getting past the first symptoms involuntarily, we no longer have the strength or motivation to continue working. Every activity is difficult and does not bode well for success. How to deal with professional burnout?

What is professional burnout?

According to the definition adopted by Christine Maslach from the University of Berkeley, professional burnout consists of three factors and is their combination: exhaustion, cynicism and ineffectiveness. The order is not random in this case. It starts with being involved in stressful situations and problems at work for a long time. The fatigue is both physical and mental and translates into a lack of desire to continue working. Another element is the build-up of a cynical approach to doing work and a loss of enthusiasm. Finally, there is a weakening of already acquired abilities and skills.

How big a social problem is job burnout?

According to a Gallup study, up to 23% of employees often feel burnout in their work life, where 44% feel it sometimes. Harvard Business Review, on the other hand, reports that one in five employees is at risk for long-term job burnout. As a result, their quality of life can deteriorate not only in the workplace and during their work, but also in their life outside of work

Management Zone at SWPS University – Professional Burnout – How to deal with it, Mateusz Banaszkiewicz

How to deal with burnout? The need to get away from problems

Rest and relaxation is a powerful weapon in the fight against burnout. First of all, you should get a good night’s sleep, which is a prelude to staying healthy and regenerating properly. You can not take your work home with you and live it 24 hours a day. In the event that your work does not run exclusively outside the home, you should try to distribute your duties during the day in such a way that all tasks are completed on time. Let your home be a place of rest and let it not be associated with passing deadlines.

Take a few days off

When you clearly feel that you are suffering from burnout, you should take some time off. Two or three days of break are often enough to recharge our batteries and put everything in order. Sometimes the best solution is to go on a trip with friends, but if we can’t or don’t want to organize it, we can also go somewhere by ourselves to unwind.

Hobbies can help with burnout

Some people find themselves living only for work, not because work tasks take up a lot of time. The reason is the lack of interesting hobbies that would be able to fill the void in the schedule after work. Hobby helps to take your mind off work, relax and focus on what interests you and makes you happy. Let’s remember that it doesn’t have to be an expensive hobby requiring huge commitment and financial outlays. The point is to keep your attention in an enjoyable way

Ask your supervisor or a colleague for advice

The problems you may be experiencing in your relationship related to burnout can be quite serious. Seek advice from colleagues who have been through similar crises. Talking to them can be a treasure trove of knowledge on how to cope with such difficulties. Additionally, your supervisor may help you to divide your duties and plan tasks in a different way, thanks to which you will be able to break out of the monotony

Take up sport

Practicing sports can also help in the fight against burnout. Not only will it be good for your physical health, but it will also oxygenate your brain. It is not about some heavy and demanding disciplines. Just walking a little faster every day can have a beneficial effect.

Get help from a coach, trainer or specialist

Life coaching or stress management classes are other suggestions that can be implemented in order to cope with the strain of work tasks. Keep in mind, however, that job burnout can be the beginning of long-term psychological problems. In a situation where you have tried at least some of the above-mentioned tips and there is no positive result, you should visit a psychologist or a psychotherapist. Their help may be necessary; don’t underestimate mental health problems

Photo by Andrea Piacquadio/Pexels

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Career & Development

How to Manage Your Finances

A good financial plan can help you save money, reduce your taxes and ensure that you can afford the life you want to live in the future. Unfortunately, many people get stuck when it comes to budgeting and saving because they don’t know how to track their finances and make changes as needed. If this sounds like you, here are some suggestions to help you get started on managing your finances today.

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A good financial plan can help you save money, reduce your taxes and ensure that you can afford the life you want to live in the future. Unfortunately, many people get stuck when it comes to budgeting and saving because they don’t know how to track their finances and make changes as needed. If this sounds like you, here are some suggestions to help you get started on managing your finances today.

Know your current financial situation

How much debt do you have? What kind of credit score do you have? What is your monthly income after taxes and other expenses? Write these things down and then calculate how long it would take you to pay off all of your debts if all of your extra money went into paying off debt. You’ll probably find that it would take longer than expected, but that’s okay because this is only for planning purposes. If it would take years, then start saving up now so that when the time comes you’ll be able to pay off all of your debts quickly and not sacrifice any more valuable assets in the process.

Set realistic financial goals

Everyone’s financial situation is different, but there are some general rules of thumb that can help you manage your money and reach your goals. First, set realistic goals. If you’re saving up for a vacation and want to buy a new car, it may be best to save up for the vacation before buying the car because vacations are more important than cars. Another tip is setting an emergency fund of at least $1,000 or three months of living expenses in case something goes wrong and so you don’t have to use credit cards or borrow money when emergencies arise. It can also be helpful to start saving sooner rather than later by contributing 10% or more towards retirement funds from day one. Finally, it’s important not just focus on what you want but on what you need.

Develop a budget and stick to it

Many people struggle with the idea of sticking to a budget. The key is having a goal in mind and knowing your priorities. If you make up a list of everything you spend money on, then find out what you can cut back on and where you are overspending, it will be easier. You can also set up an automatic withdrawal from your checking account each month into savings or other investment accounts so that the money is there when you need it without having to think about it. For those who want more control over their spending habits but don’t want the hassle of managing a budgeting system, banking platforms help users track spending and set up budgets.

main photo: unsplash.com/Towfiqu barbhuiya

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Career & Development

What does your body language say about you?

Facial expressions and gestures say a lot about a person’s character. As often as possible, look at how people walk, talk and gesture. Specific behaviors will tell you a lot about his character.

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Before a conversation, a lot of information about a person can be deduced from his date of birth. Knowing about his passions and interests gives us insight into his perception of the world. However, what to do when we do not have this data? With help comes body language. See what can be read from gestures and facial expressions!

Hands

Some gestures related to hands tell us a lot about one or another character trait. Observe your interlocutor’s hands and look at how you hold them yourself. Constantly keeping your hands in your pockets may indicate secretiveness, a need for solitude or a desire to indulge in your own thoughts. On the other hand, hands tucked in pockets with thumbs on top are the hallmark of a person who likes to dominate and even manipulate others.

A person who keeps his hands on his hips while talking or waiting for something is usually someone who is confident, walking boldly toward a set goal. When asked what her future plans are, she will answer as quickly as possible, because she knows what she wants and why. Hands clenched into a fist are also a sign of a confident and determined person, while also being aggressive and uncompromising. Frequent clenching of hands is a sign of a tenacious character.

Are you constantly raising your fingers to your mouth? This indicates a high need for approval and support. It can also indicate low self-esteem, self-doubt and confusion.

Facial expressions

Smiling is a good thing. If there is a smile on your lips too often, it means you want them to give you affection and trust. You also want to be surrounded by friendly people, want to please everyone and show how open-minded you are.

The type of smile is also worth noting. A frequent smile with one corner of the mouth raised is a sign of hypocrisy. When a person constantly smiles with one side of his face, it can indicate his conceit, arrogance and selfishness.

It also happens that the eyes are cheerful, while the mouth expresses sadness. According to psychologists, such people are often very honest and trustworthy. Also, always observe whether a person wrinkles his forehead or expresses something else with his face when smiling. If the feeling is artificial, only one half will express this emotion. If authentic – the whole face will express it through, for example, symmetrically raised eyebrows or corners of the mouth.

The way of walking

The way of walking says a lot about a person’s character. For example, reckless people walk very freely, chaotically and unemotionally. Overconfident people walk slowly, spreading their arms wide. Lonely and thoughtful people walk quickly but confidently. A fast gait that is not accompanied by an awareness of the goal, this indicates that you feel a certain isolation.

Fearful, sensitive and insecure people always sit on the edge of a chair and walk in a way that expresses tension, such as taking dense, small steps or being restrained in their hand movements. Such people also often keep their hands in their pockets.

Knowing the peculiarities of a person’s character, for example, you can determine in advance whether you will get along well with him or her, whether at work or in your love life. Analysis of body language always helps to understand how a person relates to the people around him. 

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Career & Development

The different faces of job burnout

Feeling like you’re chasing a stigma? Find out if you’re at risk for burnout and take action before it’s too late!

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The term “job burnout” emerged in the 1970s. At first, it was used to describe the mental condition of employees who felt emotionally overloaded after tense conversations with customers. Nowadays, professional burnout is a defensive reaction of the body.

When you devote yourself to your work, you begin to experience stress, which gradually becomes chronic. The body begins to sabotage your efforts, telling you that you can’t go on. As a result, you feel constant fatigue, lose interest in everything that used to bring you joy, and see no prospects for yourself.

Professional burnout – symptoms

We can divide the symptoms of professional burnout into three groups. The first brings together psychosomatic symptoms, the second – interpersonal and psychological, and the third – institutional. Let’s take a look at all of them separately.

Psychosomatic symptoms

  • Constant fatigue and delayed reactions;
  • Physical and emotional exhaustion;
  • Failure to respond in the face of a real threat to life or health;
  • Drowsiness during the day and lack of sleep at night;
  • frequent headaches and gastrointestinal complaints;
  • sudden weight loss or sudden weight gain;
  • trouble seeing, hearing, smelling, tasting or feeling;
  • shortness of breath.

Interpersonal and psychological symptoms

  • Apathy;
  • depression;
  • irritability;
  • nervous breakdowns;
  • Anxiety and suspiciousness;
  • constant resentment and guilt;
  • fear of not meeting their responsibilities on time;
  • negative vision of the future.

Institutional symptoms

  • A feeling that work is becoming more difficult and you will soon lose the ability to do it;
  • Boredom at work and trying to make schedule changes on your own – you may start coming into the office later and leaving early;
  • taking work home, even when you don’t need to, and resisting doing it;
  • feelings of being useless;
  • Avoiding making responsible decisions at work;
  • indifference to the results of one’s work;
  • failure to complete important tasks and focusing on trivial details.

With professional burnout, people almost completely abandon physical activity, cut off from loved ones, stop developing their passions. Not infrequently they also fall into addictions – for example, they escape from stress into alcohol. Often a person blames his mental condition on “bad” work, and yet attempts to change the sphere of activity do not help him. After some time, all the symptoms return, and even join them more.

Professional burnout – how to avoid it?

If you want to avoid professional burnout and work effectively, drawing pleasure from work at the same time, take to heart some of the following recommendations of psychotherapists.

  • Create specific rituals for yourself each day, for example, meditate in the morning or in the evening before going to bed. This way you will energize yourself with positive energy.
  • Listen to music, for example, during breaks at work and at home in the evening. Music lifts your mood, allows you to release stress and achieve a state of inner harmony.
  • Don’t take on too many responsibilities. Take care of urgent matters and then, when you have the strength and time, help another person.
  • Plan your workday.

If your job doesn’t bring you satisfaction, try changing your attitude toward it. By completing even simple, routine tasks, you benefit other people. Talk to your workmates – even short conversations will help you overcome monotony. When you feel overtired, take a few days off. This will keep you mentally healthy and in tune with yourself and those around you.

main photo: unsplash.com/Andrew NeelHire

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