3 Easy Tips to Reduce Job Stress and Avoid Burnout

How to unwind even when you're too stressed to think straight.

Posted May 19, 2017

We’ve all been there. At some point in our careers, we’ve been so stressed and busy that we fear burnout is on the way. Here are three easy tips to reduce or minimize career burnout.

1. Schedule 2 separate fifteen-minute walking breaks during the day. Put them in your Outlook calendar so that you treat them like an actual meeting. If members of your team want to talk during that time, then they can walk with you! If possible, walk in the fresh air. If not, walk the halls of your office building. The key is to get up and to get moving! This action wakes up your body and your mind. You will come back to your desk refreshed and ready to tackle the next item on your to-do list.

2. Get enough rest each night. Not everyone needs that magic “7” hours of sleep per night in order to function. Some people need more than that and some can operate well with much less. Consider how much sleep you need in order to function effectively without caffeine. Even though caffeine is a staple for many of us, aim to get enough sleep so that you are able to function without it. If you really need 7 hours of sleep to feel well, but you are currently averaging 5 hours, then aim to go to bed 15 minutes earlier each night. Consider using an app like Calm to decompress and get ready for dreamland. When you are well-rested, your brain will be sharper. You will make better choices at work and perform more efficiently.

3. Make sure that you do one thing each day that is just for you. Maybe that means sitting in the car for five extra minutes before going home so that you can catch up with a friend by phone. Maybe that means making a healthy eating choice. Maybe that means exercising or reading your favorite blog. Don’t go to bed each day without being able to affirmatively say that you’ve done one thing just for you. Make yourself a priority and you’ll feel like your life has more purpose and meaning than just building your career. This self-awareness will spill into your work life. You will appear more confident and driven, which bosses admire and respect.

Tip: Remember that if you don't take care of yourself, you can't put your best foot forward at work or at home. Grant yourself the freedom to breathe!

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