Ito rin ba ang hinaing mo ngayon?

You may be experiencing job burn-out.

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That is according to the International Classification of Diseases (ICD). They explained that job burn-out is about “feelings of energy depletion or exhaustion, increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job, and reduced professional efficacy.”

And, alam mo ba that job burn-out is now considered a legitimate medical diagnosis?

It is a “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed,” sabi rin yan ng ICD.

So, ano ang dapat mong gawin?

Here are tips to help you handle job burn-out.

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  1. Talk to your boss.

Maging totoo ka with your supervisor regarding your current situation.

Advise ng Mayo Clinic in their article Job burnout: How to spot it and take action, “Discuss specific concerns with your supervisor. Maybe you can work together to change expectations or reach compromises or solutions. Try to set goals for what must get done and what can wait.”

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  1. Schedule a break.

Hindi ka robot! Tao ka.

You need to breathe and lay aside work for quite some time kasi deserve mo ‘yun.

Explain to your boss why you need to take that much needed break and why this will help you to come out as a far more efficient employee, tip ni Paul Suggett of The Balance Careers in his article 10 Ways to Deal With Work Burnout.

Remember: The goal is total cut-off from work kaya don’t make yourself available to anything work-related, dagdag pa ni Suggett. Go somewhere and do something na talagang mag-e-enjoy ka like mountain climbing or island-hopping. Ikaw ang bahala!

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  1. Practice self-care.

Hindi talaga maiwasan mapabayaan ang sarili, pero hindi pa huli ang lahat to get back on track.

One simple thing that you may have usually been neglecting – tulog tulog din!

Pansin mo ban a you think irrationally at mabilis uminit ang ulo mo? Effects ‘yan ng kulang sa tulog, sabi ng HelpGuide in their article Burnout Prevention and Treatment.

Also, mag exercise ka. It’s a powerful solution to stress and burnout.

Try to start with a 30-minute session per day or break it down throughout the day, depende sa kung ano ang mas applicable sa’yo. This will improve your mood and increase your energy, among its other benefits.

Sabi pa ng HelpGuide, eat a healthy diet such as minimizing sugar and refined carbs to support your mood and energy levels.

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  1. Seek mental health professional.

As you’ve read earlier, burnout is now a medical condition.

So, “If you are experiencing burnout and you’re having difficulty finding your way out, or you suspect that you may also have a mental health condition such as depression, seek professional treatment,” says Elizabeth Scott, MS of Verywell Mind in her article How to Tell You Have Reached the Point of Burnout.

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  1. Connect with others.

Walang masama kung mag sha-share ka ng sentiments mo to the ones closest to you.

Hindi ka pabigat. Matutuwa pa nga sila kasi it means na pinagkakatiwalaan mo sila at mas titibay pa ang friendship niyo, HelpGuide explained.

Also, limit yourself from hanging out sa mga negative-minded people na wala nang ginawa kung hindi mag-grumble because they will only wear you out.

If you don’t know anyone you can open up with, don’t be afraid to make new friends and expand your network, HelpGuide added.

Here in i Can BreakThrough, puwede mo kaming tawagan sa 737-0-777 or text 0999-227-1927 kung kailangan mo ng kausap!

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