As your work and non-work time is demanded more and more, your resilience and energy decrease, and you are on the verge of maxing yourself out. Burnout is not having a bad day, feeling bummed out or depressed—although being burned out can lead to physical as well as mental health issues, which can include depression. Burnout can be defined as the chronic state of being out of sync with one or even more aspects of your life, resulting in a loss of enthusiasm, energy, and confidence. Eventually, your physical health and mental state will deteriorate if the burnout is not addressed in due time.
Here are three simple strategies which you can try if you are feeling stressed out:
- Increase your self-efficacy:
Self-efficacy refers to believing in your own ability to accomplish and exercise control over meaningful tasks and goals and tasks. People who have a higher level of perceived self-efficacy experience quite less stress in challenging situations and situations in turn become less stressful when people believe that they have the ability to cope with them. The most effective and direct way to enhance self-efficacy is through performance mastery experiences. Another manner to build self-efficacy is to get a self-efficacy “model.” Simply observing a friend, peer or work colleague accomplish something meaningful in life is contagious and increases your ability to meet and face challenges directly.
- Reframe the way you think about stress.
When you are stressed, you should write down the thoughts you have regarding the event and the reactions and emotions that are produced. Even though stress has ranked first in being a public health enemy, reframing the way you think about stress is actually a health-promotion strategy.
- Have hope.
The three building blocks of hope include having goals or ambitions (seeking out where you want to go); feeling powerful enough to shape your daily life and identifying multiple paths and alternatives toward making your goals happen. In this world of work, being maxed out leads to absenteeism and companies have to face failures and losses of billions of dollars each year when employees fail to turn up for work. In a study of electrical and mechanical engineers at the Fortune 100 tech company, the high-hope engineers, on an average, missed less than three days of work in a period of twelve months of work. The low-hope engineers missed, on an average, more than ten days of work in that same twelve – month period.