Occupational burnout, or burnout, is no small feat, and is often accompanied by mental health issues such as depression, anxiety, and burnout. You can reduce burnout by changing some elements of your job, but recovery activities outside of work can be even more important.
New research suggests that there are activities that are ideal for restoring and rejuvenating. So you can make the best choices to reduce tiredness and fatigue and increase your energy levels and well-being.
A big problem
Burnout affects not only you, but also your colleagues, family and friends when it prevents you from performing at your best. Moreover, burnout spares no one: according to a study by Asana of 10,000 workers in seven countries, 70% experienced burnout over the past year.
Additionally, multiple generations are affected: 84% of Gen Zers, 74% of Millennials, and 47% of Boomers report experiencing burnout. Also, a large number of people said that they felt bad, according to A.S McKinsey study. Specifically, 25% of Gen Zers, 13% of Millennials, 13% of Gen Xers, and 8% of Baby Boomers report feeling emotionally distressed and having low levels of well-being. And 40% of workers believe burnout is an inevitable part of success, according to an Asana study.
However, new research on recovery could provide solutions. Specifically, when you engage in activities during weekends or vacations that allow you to step away from work, connect with others, and experience effectiveness, those activities help reduce fatigue and increase your energy. This is according to a study published in the journal Health and Wellness Applied Psychology.
Below are the characteristics of the activities that have contributed the most to recovery and regeneration.
#1. A breakup
According to research, you benefit from doing activities that are separate from your work and daily routine. In fact, when people engage in work activities on the weekends, their well-being and energy levels suffer.
So find ways to get away from it all and be diligent in doing activities outside of your daily routine. Turn off your devices, silence notifications, and resist the urge to check your emails or even your LinkedIn feed. Interestingly, physical activity is associated with recovery. So it can be especially beneficial to go for a run or a hike in the woods or go to the beach with friends or family members.
Try to ensure that you are not thinking about work-related content. Read novels rather than account books, and sit with people outside your professional circle of friends. The more you can separate yourself, the more you can contribute to your own well-being.
Another key way to recover from burnout is to relax as much as possible. Self-care discourse tends to describe slowing down, turning away, and being alone. For some, these are the perfect ways to unwind. But also think about what relaxes you, like reading a book, seeing your friends, doing crafts, etc.
The key is to look at your energy level and determine what relaxation is for you, and take the steps to do what works best for you.
# 3. Mastery
Burnout is characterized by feelings of inadequacy and helplessness. Therefore, when you do things in your spare time that enhance your abilities, skills, and talents, you are contributing to your well-being. Find activities that you enjoy and are good at.
If you’re an expert cook, volunteer at your neighborhood soup kitchen by preparing creative recipes. Or if you have a green thumb, take a leadership role in a community garden.
In general, make time for what you know how to do and with that build your confidence, energy and emotional strength.
Another classic aspect of burnout is the feeling of being trapped, as if you have no possibility to grow, or that you have no control over the continuation of your career. Therefore, a great way to get rid of burnout is to engage in activities where you have more control.
You can take a leadership role in organizing a neighborhood garage sale or planning the route for your running club. You can even take a little control by selecting the book for your reading group each month.
What matters most is what matters to you: Find the things that give you meaning and identity, and find ways to exert influence within those groups and within those opportunities.
# 5. Relationship with others
Burnout is so closely related to depression that some psychologists even hypothesize that burnout is a specific type of depression. Feelings of separation, loneliness, and detachment from others are closely linked to depression and burnout.
Effective strategies for recovering during weekends or time away from work are communication and collaboration within the community. For introverts, that might mean spending time alone or in a small group. For extroverts, this may mean more social activities with more people. Whatever your personal preferences, find and hang out with those who have similar interests to yours.
Go to preschool with your kids, grab coffee with an old friend, go rock climbing with your friends, or take a cooking class with your family members. Any activity that allows the two of you to spend time together (as much as is convenient for you) will help with your energy level and help you recover while you’re away from work.
In general, you can rejuvenate yourself by giving your mind and body a chance to wind down and reset. It’s good to get away from work and get away from work, but it’s also helpful to have closer contact with the people around you. You can positively impact your well-being in a variety of ways, and your recovery options outside of work make all the difference, that’s for sure.
Translated article from Forbes US – Author: Tracy Brower
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