Karoshi. This is the term the Japanese use for salaried employees who are worked to death—literally, and unfortunately this number is on the rise. The most recent victim was an ad agency employee who had clocked 130 hours of overtime in one month alone, leading to a state of depression in which she ended her life.
Even in the United States, work ethic has changed. With the ability to stay connected anytime, anywhere, it’s hard to draw the line between your work and your personal life. This can easily lead to burnout, depression and physical health issues.
What can you do to avoid burnout? Follow these tips in this issue of Promotional Consultant Today.
1. Realize you can’t treat burnout with a quick vacation, and a day of laziness won’t make it go away. It’s all about pacing yourself. In her article, “Dealing With Burnout, Which Doesn’t Always Stem From Overwork,” New York Times reporter Alina Tugend says that “stress is to burnout as feeling a little blue is to clinical depression—a much more serious and long-term problem that doesn’t get the attention it should, but can affect all aspects of our lives and workplace.”
2. Know the symptoms. Burnout isn’t your garden variety feeling of ho hum. It can be very serious with symptoms like overwhelming exhaustion, frustration, cynicism and a sense of ineffectiveness and failure.
3. Change your responsibilities. A lot of burnout comes from employees doing the same thing day in and day out. Don’t be afraid to ask for a change of responsibilities. Ask your manager if you can take on a new project or new level of responsibility for your department. This can lead to a switch in your daily routine.
4. Go to sleep earlier and/or wake up later. If you’re like me, this sounds like a daunting task. I typically work on my laptop in bed until I can’t keep my eyes open. Realize that no matter how much you work, there is always more work to come. Set a regular bed schedule and get some rest. When you’re burned out, it doesn’t matter if you’re awake for more hours because you’re unproductive during those hours anyway. You’re much better off getting a few extra hours of sleep. Yes—I’m going to take my own advice.
5. Make an attitude change. When you are burned out, it’s easy to become cynical. Hey, you’re tired. You’re frustrated. You’re overloaded with deadlines and responsibilities. Cynicism becomes a natural progression. Do what you can to change your mindset. Work with a life coach or a mentor to help you appreciate what you do have. Look for those key stressors that you can take off your plate. Choose one action that you can control and take one step to improve your situation.
Whether you’re feeling a little frustrated or facing major burnout on the job, try these tips to get unstuck and move forward to better fulfillment.
Source: Cassandra Johnson is a tech-savvy marketing communications consultant and freelance writer. She reports on the latest trends in the promotional products industry, public relations, direct marketing, e-marketing and more. She supports clients in a variety of industries, including promotional products, hospitality, financial services and technology.