Last month, we looked at how to cope with the pressure of always being “busy”, and the importance of trying to strike a work-life balance. What is the toll that this kind of consistent pressure could have on you? Are you feeling drained all the time — mentally, emotionally and physically? Are you beginning to question your work and shaking your head at the futility of it all? Has your productivity and the quality of your work declined? Are you worried about it but feel you’re unable to do anything about it, because you can’t put in a concentrated effort like you could before?
If this is the case, then you are probably on the verge of a “burnout”. Burnouts are a period of high stress. They can impact your health — physical and mental — and your relationships, both professional and personal. It could cause you to say or do things that you would not normally.
When we looked at busyness, we saw how it has become desirable to always be perceived as a busy individual by those around you. The opposite applies for burnouts. There is a fear that burnouts equal showing weakness or giving up, or an inability to meet the expectations of others.
None of this is true, nor should it matter. If you think you might be getting burned out — or worse, if you are already there — it’s time to drop whatever else you are doing and focus on your well-being.
Stop overthinking
Start with overcoming the fear of “what will people say?”. While you need not shout from the rooftops that you are burning out, you also don’t have to hold on to it like a dark secret. Talk to your manager or your family and explain that you have been feeling overwhelmed with work and need some time off. This doesn’t mean extending your lunch break by an hour, but actually taking time away from work or school. The people you talk to about this may not fully understand what is going on; remain assertive and say that you need this time off, as the stress is beginning to affect your health.
Perhaps you are a key member in a project. It may not seem easy to leave your work and take off. If this is the case, work with the project team to do a detailed handover of your work to someone else, so that the team can be confident that you have not left it in a lurch.
If you have situations out of your control, like exams, it isn’t as easy to take off. So practice self-care as much as you can. Plan your work better and be realistic about how much you can do in your current frame of mind. Make sure you get enough sleep, and cut back on the caffeine. Schedule breaks to take walks or do activities that aren’t related to your studies.
If you have been fortunate enough to take a break, make the most of it. Stay away from your work, or it will constantly be on your mind. Practice new behaviours that will one day turn into habits: Get a health check-up done; join a yoga class; attend therapy sessions to learn stress management techniques; and exercise. You could also treat yourself to a change of scenery by going on a short holiday.
There is nothing wrong with taking time off to focus on improving your health and wellbeing. Whether it is a few minutes in a day, a few days in a month or a few weeks in a year. What is important is that you use the time wisely, so that you can return to the daily grind with a fresh mind.
The author is a psychologist and management consultant. krithvis@gmail.com
