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Today we live in a world of quotas and deadlines. Each and every working individual is under a tremendous amount of pressure at the workplace. Whether it is peer pressure, financial incentives or the perpetual demand for growth, the outcome is the same, “overworked employees”. If you are one of those people who are struggling to synchronise their own needs with the needs of their workplace, you are probably stressed out to the point of snapping like a twig. Well you can breathe a sigh of relief cause you are not the only one dealing with stress that drains you of your enthusiasm for life. If your stress level is high for a temporary hectic period that is completely manageable. Unless of course, your stress has no distinct reason to pinpoint and thus has become perpetual. If you’re in perpetual stress for a significant amount of time, you may be on course to a much worse outcome, called Burnout. According to the Health and Safety Executive, 602,000 job holders in Great Britain reported suffering from work related stress in the year 2018-19. The problem has become severe enough that the World Health Organisation (WHO) has deemed work stress related burnout as an occupational hazard for many professions. With such numbers in context we’ve felt the need to write this blog to help youmanage your stress for a healthier life.

What is Stress and Burnout

Before you begin to manage your stress you first need to understand what stress and stress related burnout is. Over the years it’s become clear that individuals suffering from workplace related stress and burnout are rarely capable of self diagnosing themselves. So read on to know exactly what signs to look out for that tell you that stress is a problem. According to National Institute of Health stress is “a response to physical, mental, or emotional pressure which causes chemical changes in the body that can result in increased blood pressure, heart rate, and blood sugar levels” WHO defines Burnout as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” They have used three dimensions for Burnout which are,

1) Feelings of energy depletion or exhaustion

2) Negative or cynical feelings and detachment towards the workplace

3) Reduced professional efficacy

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Symptoms of Stress

Even knowing the definitions may sometimes not be enough to evaluate stress related complications. Hence, some definite symptoms are related with stress and should be monitored in working individuals on a regular basis. The symptoms of stress are classified in three categories as follows,

1) Physical

A.   Stomach problems

B.   Chest pain or, a faster heartbeat

C.   Headaches or dizziness

D.   Muscle tension

E.   Sexual problems

2) Mental

A.   Concentration deficiency

B.   Decision fatigue

C.   Feeling overwhelmed

D.   Constantly worrying/anxiety

E.   Loss of memory

3) Behavioral Manifestations

A.   Increased Irritability

B.   Abnormal sleep duration

C.   Abnormal eating practices

D.   Reluctance to engage

E.   Dependence on Drinking/Smoking

Symptoms of Burnout

While the symptoms of stress can be seen in the case of Burnout, there are distinct symptoms associated with it as well. Burnout typically shows up as exhaustion, annoyance, and irritation.  There may also be a lack of focus, inability to work for extended durations, and a general cynicism towards everything in sight. If multiple symptoms are present you are probably suffering from burnout and don’t even know it. Learn more about the Psychology of Stress and Anxiety

10 ways to Manage Stress and Avoid Burnout

Although the effects of stress and stress related burnout are complex and far reaching, the solutions for them are very straight forward. Here we’ve put together 10 ways to effectively manage stress and combat burnout even before it starts.

1. Rest and relax

The first step to managing stress is to relax and let loose. It’s understandable if you are uptight and constantly working at the office, but remember to clear up your head and close the work tabs when you are at home. Almost anything, from reading to working out can be a form of relaxation so don’t forget to do the things that help you relax after a busy day.

2. Change up the view

Although a vacation might be the best way to look at something other than spreadsheets it’s not always possible. The next best thing is to switch up your work desk or your home furniture. This creates a new environment for your brain to navigate around that will combat some of the stress without spending a few thousand pounds. The results of it will speak for themselves.

3. Sleep

Do not forget to be a human. Humans need food and sleep and that too with a minimum requirement. Working without proper sleep makes it tedious which adds more stress and reduces quality of work. Make sure you let your body and mind rest before heading for work. Abnormal sleeping is a major player in early heart complications so take your sleep cycle seriously.

4. Move

The human body is not designed for staying stationary for extended periods of time. To let your bodily functions work properly you need to use your muscles to move around. Walking, active exercise and yoga can be very beneficial in this regard. Pick whichever suits you and make sure to do it everyday.

5. Rewind, reflect, remember.

Self reflection is a process that is grossly overlooked. Don’t just work, eat and sleep without paying any mind to why you do what you do. Having clarity about your purpose will reduce tediousness and motivate you to be your best self.

6. Create a daily ritual

Having a daily ritual is an ancient idea that will never become backdated. In the early days many religious cultures developed daily rituals to reset the human mind. If religion isn’t your cup of tea that is completely okay. However you can make any activity a part of your daily routine that gives you a break from all the mundane things in life and see the bigger picture. Reading, painting, playing games and even keeping a personal journal can suffice as a ritual.

7. Device detox

Not much to say about this frankly. Allocate a fixed amount of time where you unplug from all electronic devices. Excessive use of digital devices has a profound impact on mental health and attention span. We recommend you join your rituals or workout regimes with the digital detox to fully enjoy your activities without notifications popping every 5 minutes.

8. Give up on excuses

Making excuses never solves anything. If you feel like everything in your life is going wrong and someone else is always the cause you need a swift reality check. Learn to take responsibility for the things that happen in your life. This is the first step of taking control of your life and starting the process of self development. When you progress mentally, you start focusing on the positive things in life. So stop making excuses and start making progress.

9. Don’t go it alone

Modern civilisation is the product of a network of cooperation. None of this would be possible by a single individual and so you don’t have to achieve anything all by yourself. The feeling of being alone in the face of a challenge makes the task more daunting than it actually is, so don’t hesitate to ask for help.

10. Connect to others

Humans are social beings and we crave human contact as much as food and water. To be very frank, digital communication although an alternative is never as good as talking to a person. So take a day off to meet family or grab a bite with friends. Communicate your aspirations and frustrations. Even if the person you talk to can’t reduce the stress you are feeling they may give a new perspective to look at your situation and sometimes that works wonders. Don’t think sharing your situation and admitting that you are stressed makes you weak. Everyone faces these things in their life so remember to find someone who listens without judgement. Remember to return the favour for your friends as well when they feel the same way. Healthy relationships can make the most grimmest of days into pleasant ones.

Do’s and Don’ts of Stress management

Apart from the ways we covered above there are some other techniques to reduce stress that are supported as the Do’s by the National Health Service. There are also some activities to avoid which cause stress in the first place and are the Don’tsof stress management.  The link to the article is embedded so check it out if you need more details.

The Do’s

1) Use easy time-management techniques to help you take control

2) Breathing exercises

3) Plan ahead for stressful days or big events

4) Consider and seek out peer support

Don’ts

1) Do not try to do everything at once

2) Do not focus on the things you cannot change

3) Avoid using alcohol, cigarettes, gambling or drugs to relieve stress

Ending Notes

As we developed mind draining activities and replaced physical exertions, muscle fatigue was replaced with emotional fatigue and mental breakdowns. All this is easily avoidable with a conscious choice. The choice to live a healthy and fulfilling life. If you feel stressed and think you are experiencing burnout do not hesitate to seek out help, whether from friends, family or professionals. However, only you can really combat stress effectively and all of this is just a means to an end. If you want more tips on living a better life check out our blog on 12 things you can do to improve your life.