3 Steps To Ease Work-Related Stress and Avoid Burnout

It has been an interesting time for everyone, no matter where you are in the world. We all experience work differently as a result of the pandemic, whether in the traditional sense or as entrepreneurs, the way we work has changed.

For some this is a mix of working from home and working in an office, blurring many of the normal boundaries. For others, it means taking on more, such as juggling family life, home/online schooling, and work. I have noticed with my clients, it’s typically the women who are picking up the burden of juggling everything.

These changes come with a risk, the risk of work-related stress and long-term burnout. To support you to ease stress and avoid burnout, I share 3 steps that have worked for me and my clients.

Step 1 - Understand your energy levels

We have all heard of the notion, some people are early birds and some people are night owls. Some people enjoy getting up early in the morning, showing up before others, and getting into their work early. Others prefer to ease into their day, but find their best energy comes later in the afternoon or evening.

The truth is, there is nothing wrong with either style. So long as we can appreciate other people’s styles and not assume they are ‘slacking’ if they are finishing early or starting late.

What is really important though, is taking a moment to understand your own energy levels and cycles. We all have a cycle, moments where we have loads of energy and can focus easily and moments when we are a little flat and struggle to come up with creative ideas. Being in tune with your energy levels and the cycle can allow you to do your best work when it suits you.

The mistake we often make is that we start our day doing rather mindless activities such as checking our email, we’ve put off that harder piece of work until it’s too late in our energy cycle and we don’t have the focus or attention to do it well.

Take a moment now, when do you have good levels of energy and focus? What can you do during those periods? How can you use your diary more effectively to schedule your time around your energy levels and cycles?

It doesn’t mean you never have to do tough work when your energy is low, but planning and using your energy wisely can support you to reduce your stress levels and avoid burnout.

Step 2 - Focus on your circle of influence

A tool from the 7 Habits of Highly Effective People by Stephen Covey. Everything we do falls into one of two areas - our Circle of Concern or our Circle of Influence.

Your Circle of Concern is all those things that may cause you concern, but that you have no ability to change or influence. Such as other people’s behaviours, other people’s opinions, other people’s reactions, there is nothing you can do about other people.

Your Circle of Influence is the things that you do have direct control over. Your own attitude, your own beliefs, your own actions, your own behaviours, your own results. You can change these, you can make a difference. In fact, the more you focus on your Circle of Influence, the more proactive you are, and as a result, the size of your circle grows.

Reflect now on what you have been worrying about, what has been on your mind, then ask yourself is it in your Circle of Concern or your Circle of Influence. If it’s in your Circle of Concern, what can you actually do to bring it back into your Circle of Influence?

For example, and this is basic I know, but it illustrates the point. I can’t affect if my girls have a good day at school, what I can do to ensure they get enough sleep, that they eat a healthy meal, that they are at school on time (or early) and have time to organise themselves and socialise before the day starts. The rest is up to them. Unnecessary worry or concern has a huge impact on workplace stress and down the track burn out, so ask yourself what can I let go of?

Step 3 - Create new, productive habits

There is a model of ‘success’ that says your thinking patterns directly impact your attitudes, which impact your behaviours, and therefore your results. This becomes cyclic because your results then impact your thinking patterns. All of this forms our habits, the things we do without thinking.

Think of Einstein's definition of insanity “doing the same thing over and over, but expecting different results”.

This step is a little more complex, and it might require you to do some journaling, but dig deep and ask yourself what habits have I formed that I need to change to get different results?

Do you scroll social media during your coffee break, or do you chat with a colleague? Consider which habit could have a better long-term result for you. Chatting with a colleague (on the phone or in-person) provides an opportunity to learn, to share, to connect. You never know where that chat might go?

Do you watch Netflix when you get home, or do you chat with your family? Again consider which habit could have a better long-term result.

What you need to ask yourself is why you pursue that activity/habit. Understanding your thinking patterns will help you to change habits and create new, more productive habits.

Being more productive in the ‘little’ aspects of your life will help you to be more productive in your work, in the bigger picture of your life. It is the little things that truly do make a big difference.

Workplace stress is a big deal, for some people it is crippling, but there are actions you can take right now to change your stress levels and in the long term avoid burnout. Make a list now, what 2 or 3 things can you do right now that will make a difference in your life? You can’t reinvent yourself overnight, so don’t try and do too many things, keep it simple and manageable. You’ve got this!

Author

Emily Rogers

Emily Rogers

Coach, and Founder, Expat Parenting Abroad

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