3 Chief Tips to Not Get Exhausted and Burn Out-Ed Every Workday
If you apply these tips in your daily routine, you’ll feel fresher every evening.
It’s indeed a fact that 75% of all the working people today have experienced burnout at least once, and majority of them are experiencing it multiple times a week, and this raised largely in pandemic times. When the stress hits their threshold, they couldn’t help but find methods of how to get rid of stress, or how to cope with a burn out.
Here I’d like to advise you 3 survey-backed practices that would reduce your stress moments and also increase your stress threshold.
#1. Discipline your Screen time:
Mobile phones have become the most essential things in our lives today. They’re the only tools we have to communicate with people for personal and work-related activities.
Over the course of time, the software and apps are designed so addictive that it feels something lacking when you don’t have your mobile near you.
A Survey tells that 71% of smartphone users sleep with their mobile phone at arm’s reach, and about 45% of them check their notifications as the last thing before sleep.
Constant usage of mobiles does more harm than you imagine! It leads to insomnia, anxiety, and poor relationships with real people. People confess that the most popular reason for their procrastination is smartphone.
According to TED, 5-10% of internet users are psychologically addicted and can’t control how much time they spend online.
How to do it:
Set really rigid rules for your smartphone usage.
- Turn off 99% of your notifications. Because one single notification could eat up an hour of your time that you could invest productively elsewhere.
- Set No-Mobile time at mornings after waking up and at evenings at least 2 hours before sleep. This doesn’t disturb your peace state, after waking up and before sleeping.
- During your lunch and dinner time, or friends and family time, or at work, put your mobile phone aside. Try to enjoy every delicious bite, sip and moment. Also, encourage your family and friends to do the same.
Just experiment on yourself about how often you pick up your phone simply out of boredom, and how often for a reason. Instead of forcing your mind to consume data while at boredom, you could relax yourself or interact with people. That fills your time and also builds relationships.
#2. Prioritise Mental and Physical Health:
You can’t feel healthy and alive in the long run if you don’t inculcate a healthy and happy routine.
You need not go to gym everyday to stay healthy. You can stay very healthy by eating good food, drinking plenty water and doing basic exercises regularly.
A 15-min daily exercise that includes walking (or jogging), push-ups, squats, and Pranayama keeps you healthy in long run. Physical exercise releases chemicals like Endorphins and Serotonin that improve your mood.
To motivate my studious past self, my uncle once said, “Physique good, then Physics good.”He means that only when I exercise well, I could study well. Funny, but true!
How to do it:
- Allot at least 30 minutes of time everyday, preferably in the morning, to exercise. Workout in the morning is better than in the evening. It helps you lose more weight, and it also helps you sleep better.
- Practice meditation. According to a study, 10 minutes of daily mindfulness could reduce mind wandering and negative thoughts especially for people who report high levels of stress. The effects are higher for regular meditators.
- If you own a dog, take it for walks to nearby places. It enjoys it, and your bond strengthens. It’s called the ‘Pet Effect’, the mutual relationship between people and animals that positively impacts the health and well-being of both.
#3. Talk Less. You’ll Gain More:
The funny thing about over-talking is that the person doing that doesn’t know he’s doing that, because that becomes his default state. Only a calmer person sitting with him would be able to identify that he’s talking too much.
“The secret of being boring is to say everything.” -Voltaire.
Over talking erupts as a long-term existence of anxiety and hyperactivity. People who talk excessively lose their ability to gain knowledge out of a conversation because they wait for a pause only to talk, but not to understand. They feel that they don’t fit in a group when they don’t talk. This utterly damages their self-respect and dignity in a social group.
If you’re an obsessive talker, you can’t stay comfortable by not talking. Your brain needs to constantly process new words and conversations, and also command your running mouth. This takes away lots of your energy.
A study conducted by Arizona State University found that an average person talks over 16,000 words, and gets over 6200 thoughts in a day.
How to do it:
- Notice when you’re over talking. It’s very easy. And that’s the first step to recover.
- Observe when you over talk: Do you talk more when you feel shy, when you receive a compliment, when you achieve something, or when you’re helping someone? Introspect, and stay conscious when a similar situation comes again.
- When you’re about to talk something, wait for a moment. Ask yourself if it’s really necessary, relevant, and adds value to the conversation. If yes, then continue.
Get comfortable with silence when you’re around people. It isn’t required to talk every time to express something. Sometimes, silence speaks volumes.
Final Thoughts:
The three tips I suggested you are easier said than done. But when you practice them, for sure they would bring significant improvement in your way of life.
Constant being in high levels of stress makes you nobbut a ‘stress input-work output’ machine. It harms you both physically and mentally, and also spiritually. You don’t want it.
Always remember that you’re basically a human being and you deserve happiness :)
“We fail to enjoy the sacred moment, when we overwork.”
― Lailah Gifty Akita.
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