Management Fundamentals - Reducing Job Burnout and Stress
Management Fundamentals - Reducing Job Burnout and Stress
This article describes techniques for identifying and managing job burnout. By following some of the techniques found within this article, any person experiencing job burnout will be able to alleviate any burnout related stress. Managing the stress related to job burnout is a sure way to maintain a healthy lifestyle and a balanced life. The information presented in this article has supporting research data that has been omitted for brevity purposes. Readers are welcome to request supporting research data or verify the efficacy of these techniques with other managers that practice them.
Research shows that one-third of all workers within the U.S are chronically overworked. Many people are not only working longer hours but also are working in ways that are detrimental to their physical and social well being. Furthermore, the inability to focus on completing work properly due to constant interruptions, distractions and excessive multitasking continues to cause a rise in work related accidents (directly or indirectly) that at times are fatal.
Several factors have been identified as the root cause of eventual job burnout. These include:
Job pressure - not enough time to get everything done.
Low-value work - spending time doing things that are perceived as a waste of time.
Accessibility - being on call and being contacted by work outside normal working hours.
Working while on vacation, unused vacation or personal time off.
As a consequence, the more overworked people are the more likely they are to:
Make mistakes at work, feel angry at their employers, and resent their coworkers.
Experience higher levels of stress.
Experience poorer health
Physically neglect themselves
Suffer from increased symptoms of clinical depression.
The St. Paul Fire and Marine Insurance Co. determined that problems at work are more strongly associated with health complaints than are any other life stressors; even more than financial or family problems. It is estimated that as much as $300 billion (or $7,500 per employee) is spent annually in the United States on stress-related:
Compensation claims, health insurance costs, and direct medical expenses.
Absenteeism, employee turnover, and reduced productivity.
Managers have the power to alleviate some of the stress related factors that cause employee burnout. It is in the best interest of organizations to focus on managing employee stress level or it can result in money losses and/or staff turnover. In order to maintain staff productivity, morale, and loyalty with minimal staff stress, managers should follow the techniques described in the following article: "What Employees Want".
Alleviating Job Burnout
What is job burnout? - Job burnout is defined as the exhaustion of physical or emotional strength usually as a result of prolonged stress or frustration on the job.
The first step in managing job burnout is to "Acknowledge having the symptoms and assess how severe they are". The following is a list of feelings associated with job burnout. Anyone that displays 5 or more of the items from the list may already be experiencing job burnout:
Getting tired easily (Chronic fatigue: exhaustion, feeling rundown)
Feeling dissatisfied with work
Feeling sad without a specific reason
Forgetting things and having difficulty concentrating
Getting grumpy and short-tempered (Negative, irritable, critical of self, easily angered)
Having trouble sleeping due to worrying about work
Having more frequent illnesses
Feeling unenthusiastic about the job
Getting into conflicts with others
Performing poorly at the job
Resorting to alcohol or drugs to feel better
Communicating with others turns into conflict
Experiencing boredom with work
Working hard and feeling little accomplishment
Feeling frustrated with work and feeling overwhelmed
Experiencing anxiety/panic attacks, depression
Dreading going to work
Spending less time with friends and family
Avoiding looking forward to anything at work
Worrying about work during leisure time
Feeling helplessness
Job related burnout can be caused by a number of preventable causes. Managers can check the following list to determine if any these job burnout causes are applicable to them or their staff. If any of these is applicable, apply some of the management techniques mentioned in the article "What Employees Want".
Causes of Job Burnout
Feeling unable to meet job expectations
Feeling that abilities are underutilized
Poor relationship with supervisor
Difficult relationships with coworkers or customers
Unappreciated for good work
Lack of timely feedback or praise from management
Feeling supervisor does not listen to staff issues
Feeling left out of things
Changes in business or work environment
Inability to balance personal and professional life
After recognizing job burnout and the extent of its severity, different techniques can be applied in different areas (physical, mental, interpersonal, and spiritual) to manage, reduce or eliminate job burn-out.
Managing Job Burnout - Physical Area (related to the body)
Get a physical exam to assess any health impacts.
Eat healthy: From all four food groups and in moderation...no fad diets or binging.
Exercise: regularly, moderately, and appropriately (according to age and condition).
Practice relaxation. Below are some tips on relaxation aids.
Relaxation is the foundation of any stress or burnout reduction program. It induces a state of being, where the person can feel actual physical and psychological changes.
Major benefits of relaxation include:
A Decrease in the body's heightened tension
Relaxation allows a more rational response to stressors
Increased awareness and a clearer mind
Ability to recover quickly from illness, pain, and trauma
Guidelines for practicing relaxation:
Find a quiet environment
Get comfortable
Do not worry about performance
Accept yourself
Stay focused
Set aside a regular time just for relaxation
Relaxation aids:
Soothing music or nature sounds
Visualize/remember peaceful scenes
Get a massage
Yoga
Take a warm bath or get into a hot tub
Do whatever provides comfort
Managing Job Burnout - Mental Area
Stress is internally generated; it is how the mind and body process external triggers of burnout. Practice the following techniques to manage stress and reduce burnout.
Develop or improve stress coping skills: Remember that some things cannot be controlled and nothing lasts forever. Take a break if necessary to assess the situation. Practice meditation when in search of answers to questions and talk to others about the possible cause of the stress.
Rely on inner strengths and acknowledge any weaknesses. Capitalize on strengths and find ways to shore up any known weaknesses, for example, through others and/or self-improvement.
Learn effective but inner resource management: Take breaks and relax during time off and work breaks. Delegate or swap tasks with others. Ask for time off and use all allotted vacation time.
Set realistic goals: focus on important goals but do not set goals to please others. Ensure that any set goals are challenging but attainable.
Learn to schedule "me time": not for work, family, or friends. Just focus on having fun.
Consult any available Employee Assistance Program (EAP), a life-skills coach, or mental health counselor.
Managing Job Burnout - Interpersonal Area
It is important to assess the positive or negative effects of personal relationships with others. Research shows that regardless of how much a person gets disciplined in the art of managing stress and keeping a positive attitude, if that person spend most of his/her time in negative relationships, he/she will also become negative. There is truth in the old adage: Birds of a feather flock together. Choose positive relationships. Reflect on the benefits that present interpersonal relationships provide.
Separate from negative relationships that cause continuous stress.
Associate with positive people.
Nurture close relationships: Spend quality time with loved ones.
Participate in clubs, associations, and group activities that provide relaxation and enrichment; eliminate those that do not.
Address ongoing issues with supervisor, coworkers, family, and friends. Listen to their needs and find a common ground for agreement.
Consider a job/career/life change. However, avoid making changes out of anger, desperation, or panic. Instead, seek other options and wait for the right state of mind to make a logical, rational decision.
Managing Job Burnout - Spiritual Area
The spiritual area includes the cleansing of the soul or nurturing of the inner self. It includes:
Religion: resort to prayer and confession, or their secular counterparts: Meditation: a very deep and focused form of relaxation, psychotherapy and support groups: share any deepest secrets and open up to others that share similar interests.
The Arts: perform in a play or get involved with music, dance, theatre, or graphic arts.
Hobbies: Engage in a hobby that requires full attention and produces a feeling of relaxation and self fulfillment.
Volunteer work: Contribute time and effort to a meaningful cause.
In conclusion, managing the stress related to job burnout requires a personal assessment of the present stress level, personal state of mind, and any detrimental life effects that are caused by stress. Knowing what is causing personal stress is half the solution to reducing it. In order to begin the job burnout and stress reduction process focus on 1) Assessing the present stress level, its severity, and its effects, 2) Relating the four areas discussed above to the present personal lifestyle, 3) focusing on any area that could quickly help reduce stress, 4) Assessing further which area needs more focus, 5) practicing some of the techniques mentioned within each area to help reduce stress and job burnout, and 6) appraising progress in the particular area, and as needed, shifting focus to a different area while practicing other techniques to further reduce stress and dissipate job burnout. By following the techniques presented in this article, any person can dramatically improve their respective quality of life by reducing stress and eliminating or preventing job burnout.
Written by Michael Grace
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