Keep stress under control

15 May 2007 13:20  [Source: ICIS news]

Being constantly overworked and under pressure is likely to lead to a state of emotional exhaustion, or burnout, with deadly effects on our careers. Scott Beagrie looks at ways to cope with rising stress levels.

Most of us encounter occasional difficult periods in our professional and personal lives, such as taking work home to finish over the weekend or feeling slightly stressed. But when we are constantly overworked and under pressure, it is likely to lead to a state of emotional exhaustion, or burnout, with deadly effects on our careers.

Typical symptoms include: tiredness, loss of productivity, cynicism, high rates of absenteeism, interpersonal conflict, substance abuse, and deterioration in mental or physical well-being. Prolonged and intense levels of stress are usually seen as a precursor to burnout.

However, there are precautions you can take to prevent burnout:

Keep expectations realistic

Experts agree that burnout often occurs when individuals expect a great deal from themselves, or when they set goals which are difficult or impossible to achieve. When these unrealistic goals are not realised, people begin to feel disillusioned or helpless. So keep a sense of perspective and try not to place too much pressure on yourself.

Reduce your workload

Avoid putting in unnecessary long hours, as this will not lead to higher productivity.

Establish clear boundaries – if your work capacity is as much as you can handle, don’t be afraid to turn down requests to take on additional responsibility.

Don’t take work home to complete and don’t try to do everything single-handedly. List and prioritise tasks and identify any activities that can be delegated and if you still feel overwhelmed by your volume of work, seek extra help.

Relax at work

Finding a way to slow down and relax at work is essential to prevent things getting on top of you. Take 10-minute breaks throughout the day and a full lunch break, even if things are particularly hectic. Exercise lifts energy levels and produces endorphins, which reduce stress, so use the time to go for a run, to the gym or swim.

Eat regular meals and plenty of fruit and vegetables. Drink plenty of water and cut back on tea or coffee. While at your desk look away from your computer screen at intervals, stretch and practise deep breathing exercises.

Consider a career break

Many organisations offer sabbaticals as a way of revitalising workers at risk of burnout.

As well as offering a break from the routine and a chance to get your life in perspective,

it could save you from having to quit your job altogether.

Maintain interests outside of work

Remember that work is only one part of your life, and to stay in a good frame of mind you need to be able to distance yourself from work and have a healthy, balanced lifestyle. Take time out to do things you enjoy, and treat yourself regularly. Having fun and laughs with a strong support network of family and friends will also help you to cope better with the rigours of work.

Avoiding burnout

You can find burnout in stress, long and short-term sickness, capability, performance, turnover and disciplinary processes. Clearly, recognition is the key, while early intervention can avoid future problems.

Try to plan ahead. Make sure that all targets and goals are achievable. Increasing recognition of liability in organisations for the safety of their employees has led to a clearer understanding of what they can expect of their staff. Fifteen years ago, organisations almost boasted about their burnout time and who made it and who did not.

Techniques such as employee assistance programmes, stress audits, performance and absence management are being used to recognise and deal with employees who suffer from this condition.

If you only do five things ...

1. Keep expectations realistic
2. Avoid unnecessary long hours
3. Learn how to say no
4. Take regular short breaks
5. Use your full holiday entitlement

• This article is taken from a feature, previously published in ICIS Chemical Business. The author, Scott Beagrie, is a careers correspondent for Personnel Today, a sister title to ICIS Chemical Business.

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