I am Burnout! Plan Your Work Break

When was the last time you took a vacation? If you are the type of person who is juggling a career to make ends meet and to reach your ambition, chances are it’s been a long time. In keeping up with the fast paced demand of our career and profession, it can be difficult to squeeze a vacation in our tight schedule. But did you know that new study shows that skipping your can vacations actually make your life shorter?

If you know someone who doesn’t take vacations and works long hours, he or she may be at risk of cardiovascular disease. Successful business professionals and clinical psychologists recommend that you plan your annual leave in order to avoid burnout, both physically and mentally.

Imagine all the devices you have access to, from your smartphone to computer and car. Have you ever noticed that they have the ability to go on idle or hibernate? 

Let me explain

Think of the last time you opened many apps, files, or tabs in your computer system, mobile device or laptop. The device must have become slow compare to usual capacity. The same can be said of your car. Have you ever driven your car for 300 km without stopping at any point to give rest to car? If you have, like I have, you will know that the car starts behaving abnormally. Why? Because, in both cases, they’re experiencing overload and burnout.

As humans, we are the same. If our minds and body are switched on work mode for 24/7, it will result in exhaustion, inefficient performance and errors, as well as changes in mood such as being more reactive, sensitive and less tolerant.

How to identify burnout?

Prominent factors that contribute to burnout including heavy workload, high stress, lack of control over job situation, long work hours and a lack of emotional support. Over time, this will lead you to physical wear and tear.

Burnout starts with a feeling that there is too much to do but somehow this is managed by skimping on sleep, social activity, and other 'luxuries' that get in the way of work.

Over-tiredness sets in, along with mood and body symptoms, like tearfulness, irritability and inexplicable pains and aches, digestive issues and headaches. 

In the beginning, you may be able to push through with internal and sometimes external motivators, like pressure to achieve a milestone, or willpower that can keep you going along with very short breaks. 

However, after a prolonged period, lack of meaning sets in, along with more prominent body, mood and behavioral symptoms. You may realize that you need caffeine to get started in the morning and are developing sugar cravings and your sleep is impaired.

Furthermore, your performance starts to decline and many mistakes occur due to poor concentration, fatigue and poor memory. 

Signs of Burnout are: 

• Loss of purpose
• Loss of motivation
• Feeling of lack of control over commitments
• Loss of memory
• Feeling of isolation
• Feeling tired and lethargic
• Increased tendency to think negatively
• Detachment from relationships
• Feeling that you’re accomplishing less

Any of three of above signs you start feeling, you are burnout, so it time to take break.

Why to plan your annual leaves?

It’s mandatory for human body to take rest in order to function well. Clinical research proves that proper rest periods decrease stress, improve wellness and increase work productivity. Our body needs to refuel energy to function well, so a productive work break can help the body to refuel its energy and function well.

Furthermore, labor laws of many countries, especially in Pakistan, make it mandatory for the employer to allow annual paid leave to employees.

Research says that a proper rest break should be at least for two weeks long in a year, it can be in chunks or at once. 

What should be the pattern of your annual leaves?

It depends on the individual which pattern they choose when availing leaves. 

It’s best to take break in chunks, rather than a day here and day there. Whether you choose to take two one –week work breaks in a year or a single two weeks work break in a year is up to you.

Personally, I’m in favor of two work breaks in a year (one one-week break in six months). I can feel it when I have not taken a break in more than 3 months.

If it is not possible to take leaves frequently throughout the work year, you should make the time to take a break from work mode at least twice a year. Mini breaks ensure that your creative mind gets a longer break from work, allowing you to reset and recharge.

Listen to your body, if you are not taking a proper work break, it is leading you to a burnout. So take the holidays! It’s good for you and for your company.

Let’s not forget that your company has the right to have their say as to when you are availing your leaves. If it’s a work/sales season or you are already engaged in a project where others are dependent on you, it makes sense that you avoid taking leaves. The company can refuse to accept your leaves if they had not been planned in advance. 

So, make sure to plan your work break well in advance at start of year by keeping in mind the operational needs of your company, so when you need to take the break, your work schedule allows you to. 

Start learning to switch off

It takes time to shift from work mode into rest/play mode, especially mentally. It feels difficult to shut down from work completely, especially if you run your own business or you are managing a team. All of which require that you be available for phone or mail contact once (or twice) daily, at a set time, and not for too long (30-60 minutes).

At the end of the day, you need to shut off your devices and keep away from work triggers until the next check-in time. You’ll be surprised at how quickly people will learn that they cannot access you outside the agreed times. They will adapt and learn to bring up the important matters at the time that they can contact you.

In Conclusion ­— Let’s Avoid Burnout

Let’s spread the word about burnout. We’re living in an era where flexible timings and remote work are a norm, and where abundant amount of information about healthy choices is available at the tips of our fingertips. But still, we ignore it because we’re often too tired of our hectic routine.

So the next time you see yourself, or your friend, or colleague burning out, nag them to take much needed rest. Tell them to take a vacation and rest. That’s the best way to overcome and avoid a burnout.