You Can Do it!

Monday morning reminds us how important it is to choose a job you love. A positive thought in the morning changes your entire day.

Quote for the week

“Being overwhelmed means that your life or work is overpowering you. Regain control by clarifying your intentions, setting realistic expectations, and focusing on your next step.”

— Daphne Michaels

Preventing burnout and promoting resilience

Over-committing is a habit. I have the habit of overcommitting and exhausting myself until my body and my mind cannot take any more. I will hibernate for a couple of days and jump into the same circus routine. I did not know how to relax and I never tried either. My family and friends were probably wondering what possessed me and why I never stop. When I was forced to slow down in 2020 due to the pandemic, I realized that I was burnt out and needed to change my lifestyle. I penned down a list of things I should do to avoid burnout and increase my productivity. I realized the happiness and satisfaction of doing less, relaxing more, and staying focused. My productivity and quality of work improved as well.

Let me first define burnout. Burnout is a state of emotional, mental, and physical exhaustion. It can even manifest as low-level depression due to relentless stress and overwork. The good news is you can prevent it. I learned the hard way to recognize the indicators of burnout, how to boost my emotional resilience, and how and when to draw boundaries around my activities and commitments for my physical and emotional well-being.

Stress is the trash of modern life. We all generate it, but if you don’t dispose of it properly, it will pile up and overtake your life. It’s time to get rid of this trash called stress.

Here is my checklist to avoid burnout and stay resilient.

  1. Self-care: A healthy diet, exercising regularly, getting enough sleep, and taking breaks when needed. Sounds easy but setting a routine and making it a habit is the real challenge.
  2. Take time outs: Carve out downtime and honor it religiously. Take the weekend off to do some fun activities, and set some “me-time” after 8 pm. Order take-out food or read a book on Sundays.
  3. Time management: Prioritize your tasks and avoid overcommitting yourself. Set realistic goals, and schedule breaks in between tasks to give yourself time to recharge.
  4. Social support: Build and maintain strong relationships with friends, family, and colleagues. Talking to others about your stress can help you gain perspective and feel supported.
  5. Mindfulness: Practice mindfulness techniques like meditation or deep breathing to help you stay calm and focused.
  6. Boundaries: Set clear boundaries for work and personal life to maintain a healthy work-life balance. Avoid checking work emails or taking work calls during non-work hours.
  7. Learning to say “no”: Recognize when you are overcommitted and learn to say “no” to requests that you cannot fulfill.
  8. Professional development: Invest in your professional development by learning new skills and attending training programs to enhance your skills and increase your job satisfaction.

My challenge in the list above was saying “no”. What is yours? Feel free to share.