Work is fast-paced and doesn’t seem to be getting any slower. If employees succumb to the pressures of work stress, they can quickly encounter burnout.
As a professional, what can you do to maintain your health? This article will delve into strategies that can help you avoid burnout in a physically demanding industry.
Burnout and Its Consequences
According to the World Health Organization, burnout is a condition that emerges from chronic workplace stress.¹ More than typical fatigue, burnout represents a critical state of emotional, mental, and physical exhaustion. It can affect how a person engages with their responsibilities and working environment.
The consequences of burnout impact employees across physical, cognitive, and professional domains.
- Decreased productivity is one main consequence. Employees experience a decline in work efficiency and engagement. This can lead to a cycle of reduced performance and increased stress.
- Physically, burnout causes a weakened immune system because of chronic stress. If your immune system is weak, you’ll be more prone to illness and chronic disease. Not only that, but burnout also increases error rates and safety risks on the job.
- A mental slowdown can cause you to find yourself in dangerous situations.
- Physical fatigue may also render you incapable of simple tasks that require force, like heavy lifting.
Read More: The Science of Employee Well-Being: How to Promote Longevity and Satisfaction in the Workplace
Early Signs of Burnout
A 2021 study found that at least 3 out of 5 employees report being negatively impacted by work-related stress.² So, instead of viewing burnout as a weakness, consider it a challenge you’ll potentially encounter in your professional career.
How exactly does burnout manifest? The following are some burnout symptoms you should watch out for:
1. Constant Exhaustion
Burnout often starts with a deep, ongoing fatigue that doesn’t go away, even after a full night’s sleep. This isn’t just feeling tired—it’s a mix of physical, emotional, and mental exhaustion that makes it hard to recover.
For example, if your job involves lifting heavy materials all day, you might find your body constantly aching, and even a short break doesn’t help. Over time, tasks that once felt routine, like loading equipment or operating machinery, can feel almost impossible to manage. This level of exhaustion can make even basic responsibilities overwhelming.
2. Decreased Motivation
A clear sign of burnout is a sudden loss of motivation. Tasks that used to excite you now feel like a chore. For instance, if your job involves assembling parts on a production line, you might find yourself putting off simple tasks or dreading the start of your shift.
You may start procrastinating, avoiding responsibilities, or feeling disconnected from your goals. Over time, this lack of drive can lead to lower productivity, missed deadlines, and a growing sense of detachment from both work and personal life.
3. Increased Irritability
Burnout can make you feel like you’re always on edge. Minor inconveniences—like a coworker asking a routine question or a child spilling a drink—might cause you to snap when they wouldn’t have before. A construction worker under tight deadlines might lash out at a teammate for a small mistake, even if it’s easily fixable.
4. Inability to Focus
Your ability to think clearly may be affected. You might find it hard to concentrate or make decisions, leading to a mental fog that disrupts your workflow. For example, if you’re operating machinery in a warehouse, you may forget steps in your routine or misplace tools, creating delays or causing safety risks.
5. Negative Mindset
Burnout can cause a noticeable shift in how you view the world. Staying optimistic becomes harder, and negative thoughts may take over. For example, you might dwell on minor mistakes during a sales pitch, feeling like you’re not good enough, or question the value of your work altogether. Recognizing this mindset early is crucial to protecting your well-being.
Read more: Putting People First: Why Prioritizing the Employee Experience is Key to Long-Term Business Success
5 Ways to Prevent Burnout
Now that you know the signs, the next question is: How can burnout at work be prevented? What can you do to avoid burning out in physically demanding jobs?
The following are some ways to remain energized, healthy, and productive in your current role:
1. Prioritize proper rest
Set boundaries between work and personal time. You must create intentional opportunities for physical and mental health recovery. Since burnout is the result of stress, consciously creating recovery periods can help interrupt negative cycles and mindsets. They allow your neurological and physical systems to reset, rebuild energy reserves, and maintain optimal performance capacity.
To have proper rest, dedicate relaxation hours after a work day. Deliberately disconnect from work during these off-hours and focus your attention on activities you enjoy. Meanwhile, during working hours, incorporate short breaks into your schedule. Plot minutes that you can use to breathe and re-energize yourself with a quick stretch.
2. Maintain a consistent sleep schedule
Create a sleep pattern that accommodates your working hours. This involves establishing a precise bedtime and wake-up routine that gives you at least seven hours of uninterrupted sleep. Note that inconsistent sleep can lead to further fatigue and reduced cognitive function. It creates hormonal imbalances that can increase your vulnerability to stress. So, make it a point to avoid irregular sleep patterns so as not to disrupt your body’s natural recovery mechanisms.
Some people find it hard to sleep at a designated time. To help you achieve this, don’t just lie down a few minutes before bedtime. Instead, create a structured evening routine. Whether this involves reading a book or listening to music, a routine can signal to your body that it is time to wind down and rest.
3. Perform active recovery techniques
Active recovery is important after periods of physical exertion. It refers to lower-intensity restorative movements that can promote muscle recovery, improve flexibility, and reduce physical tension.
Active recovery techniques:
- Provide deliberate opportunities for your body and mind to reset
- Interrupt the cycle of chronic stress
- Reduce mental and physical strain contributing to burnout and exhaustion
You can implement these techniques by incorporating gentle, restorative movements into your daily routine. This can be in the form of low-intensity exercises like walking. You can also take the time to stretch a few times within a workday. Choose low-impact activities that promote blood circulation and work different muscle groups.
4. Stay full and hydrated throughout the day
Proper nutrition and hydration are fundamental in combating workplace exhaustion. These two factors can directly impact cognitive function, emotional resilience, and physical performance since they maintain your energy levels throughout the day.
Ensure that you’re eating nutritious meals throughout the day. This may require you to plan balanced meals beforehand. Do your best to include lean proteins, complex carbohydrates, and healthy fats in your diet. Eat vegetables and fruits to gain the proper nutrients.
Remember that drinking water during every meal is not enough. Your body needs water to perform essential functions. So, make it a point to carry a water bottle with you as you work. If you typically forget to drink water, you can also set hourly hydration reminders.
5. Connect with your support systems
Another way to avoid burnout and reduce stress is to actively connect with people. Cultivate and maintain personal and professional relationships. This gives you the emotional support you need during challenging work periods. In essence, social support is critical to avoiding burnout because it prevents isolation, which can negatively impact your mental health.
Strong support networks can provide emotional validation and alternative perspectives. They can serve as a source of validation and a reminder to prioritize work-life balance.
For this strategy, take the initiative to reach out to people, whether on social media or in person. Schedule regular check-ins with trusted colleagues and maintain open communication about workplace experiences. Put effort into nurturing personal relationships with important people in your life.
Choose a partner who values you.
Here at Horizon America, we pay attention to more than filling open roles. We make it a priority to provide you with the best opportunities that meet your goals and aspirations.
Build valuable relationships with the help of your established networks. Reach out to us today!
References
- “Burn-out an “Occupational Phenomenon”: International Classification of Diseases.” World Health Organization, 28 May 2019, www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases.
- Abramson, Ashley. “Burnout and Stress Are Everywhere.” American Psychological Association, 1 Jan. 2022, www.apa.org/monitor/2022/01/special-burnout-stress.
