How to deal with stress at work and prevent an eventual burnout?

Nowadays the workplace could be a really busy and stressful place. Come to think of it five out of seven days of the week a large portion of people are being exposed to intensive stress at work. Some of them are completely unaware of that as well as they are unaware that it is building inside them and sometimes can cause a burnout.

That is right you can be under stress and to be completely unaware of that. There are a lot of stress factors except the obvious ones which could be excessively high workloads, with unrealistic deadlines, bullies, stressful job and etc. Weak or ineffective management which leaves employees feeling they don't have a sense of direction. Also the over-management approach, which can leave employees feeling undervalued and affect their self-esteem. The lack of interpersonal support or poor working relationships can lead to a sense of isolation and causing severe stress.

There are also other factors that you might even not notice on daily basis. A poor physical working environment, such as excessive heat, cold or noise, inadequate lighting, uncomfortable seating, and malfunctioning equipment, can build up stress without you even realizing it.

Oh I am getting goosebumps just by seeing this.

So it turns out that even small things are building up stress inside us. But we do not have a limitless capacity. At a certain point this stress is doing so much damage that is causes sometimes a total collapse. This is called a Burnout.

Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.
Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give.

The negative effects of burnout spill over into every area of life—including your home, work, and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, it’s important to deal with burnout right away.
So now we now that at some point this stress can burst inside us like a balloon and it can cause some serious damage. How do we stop it?

As a personal advice I would recommend for you to focus on the factors that you are able to change such as the environment, communication with fellow colleagues, follow your schedule strictly so at any point of the day you know what you need to do. Also work on your motivation. Do not get up every morning saying “Oh it will be one of those stressful days.” Instead wake up and say “I am going to survive this and I will be a lot stronger tomorrow.”
Just BE:

Stop eating junk food and concentrate on a healthy diet. What you put in your body can have a huge impact on your mood and energy levels throughout the day.
Minimize sugar and refined carbs. You may crave sugary snacks or comfort foods such as pasta or French fries, but these high-carbohydrate foods quickly lead to a crash in mood and energy.
Reduce your high intake of foods that can adversely affect your mood, such as caffeine, trans fats, and foods with chemical preservatives or hormones.
Eat more Omega-3 fatty acids to give your mood a boost. The best sources are fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
Avoid cigarettes. Smoking when you're feeling stressed may seem calming, but nicotine is a powerful stimulant, leading to higher, not lower, levels of anxiety.
Drink alcohol in moderation. Alcohol temporarily reduces worry, but too much can cause anxiety as it wears off.
I can also recommend stress toys: Stress balls, spinners, rubik’s qubes and etc. Remember those things are created to take the stress away. So why not use them?

Clear your thoughts and follow you goals. Do not give in to the stress because it could overwhelm you and cause some serious damage on your life. Take care of yourself.

If you are still reading let me thank you and I hope this post is somehow useful and valuable for you. If this is the case you can follow me for more valuable content.

SOURCES :
Helpguide
Nibussines
PICTURES :
Pixabay

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