Coping With Job Stress and 'Burn Out'These are times of increasing stress. This is evident not only in the news, but also at work, in the marketplace and in the quiet of our homes. This column is one in a series that attempts to deal with the psychological challenges of a nation under stress. How can we manage this additional cost of living in a free society, along with the burdens that were already present at work and at home? The stress effects us everywhere, but let's talk today about the world of work and a concept knows as "burn-out."As most of us already know from experience, excessive demands on our mental or physical resources can cause stress, resulting in a general disruption in our body-mind's balance and functions. When demands exceed resources, both our mental and physical health statuses are at risk. Some writers have coined the term "Burn-out Syndrome" to describe what can happen when certain kinds of stress levels are too high or are unrelieved for too long. The general symptoms of stress The mental symptoms of stress include poor concentration, confusion, irritability, worry, anxiety, rage, guilt and depression. Behavioral symptoms include restlessness, apathy, uncharacteristic mistakes, and reduced ability to express oneself or one's emotions. Physical symptoms may include sleep problems, eating and digestion problems, and tiredness and low energy to the point of exhaustion. When stress becomes burn-out Anybody who drives a car or operates a complex machine knows that scheduled maintenance and unscheduled repairs are a necessary part of driving. Replacing the oil, filling the gas tank, making sure the plugs are clean and set right to spark and many other things are essential for keeping your car roadworthy and avoiding the discomfort of a breakdown or an engine seizure. People also break down or burn-out when they forget their own health maintenance or when they or others put too much total strain on their mental or physical health capacities. What are some of the causes of burn-out? Whatever causes too much stress for too long can eventually result in chronic depletion of energy and motivation. Work overload (working too much or too fast), unpleasant work conditions (danger, pollution, or noise), time pressures (too little time, too much pressure), over or under promotion (not prepared or not recognized), and unsatisfactory relationships with co-workers or bosses are primary causes of stress and tension. Negative feedback, conflicting responsibilities, or ambiguity about your responsibilities may also contribute to high stress at work and lead to burn-out. What can I do to reduce burn-out in my work and the rest of my life? How can I cope with this kind of stress in my life before I "crash and burn?" Here are some job-based strategies to reduce burn-out: Make sure you understand your task assignments and your service priorities — some people are afraid to ask about these things, but workers who know or who do ask will look smarter in the end. Knowing that your boss will support your work and being given authority to act, within guidelines, can strengthen your ability to get things done. Access to training to enhance your career or taking time on your own to learn new skills will make you more resistant to pressures to stay at your present, if stressful, job. The following psychological strategies can also help: Use stress-coping strategies. For instance, practice relaxation exercises and stretching. Take walks at a vigorous pace. Remind yourself that who you are is bigger than what you do for work and certainly bigger than this particular job. Realize that you do not have to invest your job (or bosses, clients, etc.) with the power to ruin your life or even a single day! Take a break once in a while. Eat well - avoid stuffing or too much snacking. Sleep well. Taking good care of your basic biological needs is essential to support your ability to manage all of the demands that can be made on you through the course of your work. Use "re-framing strategies" to look at your problems in different and more productive ways. As the saying goes, "When life gives you lemons, make lemonade." Remember, burn-out is a special stress syndrome where pressures, role-conflicts and ambiguities lead to frustration, indifference, and exhaustion. We can help prevent burn-out by clarifying our expectations on the job and at home. By working together as a team and helping and letting ourselves be helped when that's the right thing to we can add, in effect, layers of insulation that protect us from some of the stresses that we are exposed to. Learning to manage our day to day and chronic hassles with stress reduction, psychological coping, and social supports can help keep us healthy and productive in our work and at home |
