Written by: Bianca E. Solitaire, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
‘The Great Resignation’ phenomenon signaled a mass outcry from the working population that they have had enough. Too many late nights and early mornings focused on priorities that did not consider workers and their well-being. People all over the world started to re-evaluate their personal value systems and found their limit with how much energy they wanted to expend in life on work.
During this period of work/life balance ‘enlightenment’, many quit and ran to other companies in the hopes of finding refuge and understanding. But unfortunately, as some have found out, some of the feelings that prompted them to leave the first job, were awaiting them at the new one.
Among the myriad of reasons employees choose to leave a company, feeling burnt out is the one found near the top of many lists. It is so common that the World Health Organization even classified burn-out as an occupationally-related syndrome back in 2019 in the International Classification of Diseases (ICD-11).
The main symptoms of Burn-out syndrome ¹ in the ICD-11 are:
feelings of energy depletion or exhaustion
increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job
reduced professional efficacy
The last word, efficacy, ² refers to the power a person has to produce an effect. Basically, lowered efficacy makes a person feel like they have less ability to do their job well. Feeling purposeless at a job for too long can lead into more serious mental health conditions such as depression.
Now, it is easy to solely blame the work environment for how you feel. Sometimes it truly is TOO MUCH. But let’s not avoid taking some personal accountability for the power that you may have unconsciously given away, or in the very least, did not properly protect.
With anything that requires energy to function, it needs to replenish the energy it uses. Our body’s way to recharge is through rest. Our minds work the same way in that, it needs mental rest from all the distressing thoughts we can conjure up in a day.
Burn-out is the ultimate consequence for not restoring the energy given out over time. Prior to getting to the place of burn-out though, we must first learn to catch ourselves when we are burning and do what we can to limit the damage.
So, what are some signs that you are burning out?
Some examples are:
Dragging yourself out of bed in the morning even after sleeping for 7-8 hours
Less desire to groom yourself (i.e., comb hair, get a haircut, put on make-up etc.)
Finding yourself randomly staring off into space or staring at the computer screen
Having less energy to talk to others or complete simple tasks at home (ex. tidying the kitchen, folding/putting away clean clothes)
Having a harder time remembering tasks that you typically do on regular basis
Becoming easily overwhelmed with the number of tasks needing to be done in a day
Increased need to ‘zone out’ by looking at social media or watching TV
Feeling more pessimistic about work and life in general
If you are noticing any of the things listed above, then it is time for you to start taking some breaks. I mean real breaks, not the ones where you switch to doing a bunch of other, non-work-related things. As strange of a concept taking regular breaks may be – especially to those who value being ‘productive’ – research has shown that just taking short amounts of time to do focused breathing can lower stress, improve immune functioning, and increase mental alertness. ³ Essentially, taking breaks can enable you to be more productive when working.
For clarification, taking a break is more than just not physically moving your body. When you are not slowing down your thoughts as well, then the ‘break’ does not fully feel like one. As we’ve all come to know, feelings play a major part in how we think and behave.
Mindfulness, ⁴ a popular word these days, is just a fancy way of saying that you are intentionally paying attention to the here and now in a way that is non-judgmental. You are ‘present’ in the moment and not concerned about the past or the future. Being mindful during a break can help you find a sense of peace, clarity, and control over emotional stress.
Having mindfulness skills allows you to make the most out of your breaks, so that you may function and focus better than before. Below are a few techniques to help you build your mindfulness skills.
Square Breathing
Before you start this technique, ensure that you are in a quiet environment where you are not likely to be interrupted. You can either sit up straight in a comfortable chair, or stand. Your eyes do not need to be closed, but I find that doing this enhances the experience.
Step 1: Inhale air through your nose while slowly counting to four in your head. Focus on the air going in your nose, down into your lungs, and filling your abdomen.
Step 2: Hold your breath for another count of four.
Step 3: Exhale through your mouth while again slowly counting to four. Focus on how the air feels as it leaves your body.
Step 4: Repeat steps 1-3 four times.
5-4-3-2-1 Method
This grounding method helps to engage the five senses and encourages you to observe what is around you in greater detail. This technique helps to bring you out of your thoughts and into the present moment. You can be creative and do this in different environments in or outside of your home to add a varied experience to the method.
Start by asking yourself:
What are 5 things I can see? (Look for small details that you may tend to overlook such as the ceiling, paint on the wall, or a light fixture.)
What are 4 things I can feel (physically)? (Start to notice things like how your clothes feel on your body, how your chair feels underneath you, or how the floor feels under your feet.)
What are 3 things I can hear? (Pay close attention to sounds that you tend to tune out like a chirping bird, a fan or heating/cooling system, or a ticking clock.)
What are 2 things I can smell? (If you are outside, try to notice the scent of the grass. If you are inside, you may look for objects that have a scent like a candle or an air freshener.)
What is 1 thing I can taste? (You can add a small piece of candy, a mint, or chewing gum to this step. Focus on the flavors and how the item feels in your mouth.)
Body Scanning
This technique involves you taking notice of how of your body feels by focusing on a particular area of it, one part at a time. This can be done by sitting, laying down, or other postures.
You can do this technique on your own, but what I find particularly helpful, is listening to a guided body scan meditation via an online video or meditation app. This way, all you need to do is relax and focus on what is being said to you by the guide.
Happiness.com, is one place where you can learn more about this technique and how it is practiced click here.
Those are just a few of the ways you can incorporate mindfulness into your day. The most important thing to remember is to make taking mindful breaks a HABIT. With time and practice, you may start wondering how in the world you were functioning before, at anything, without including rest.
Bianca E. Solitaire, Executive Contributor Brainz Magazine
Bianca E. Solitaire is an innovative leader often sought out for her distinct viewpoints on mental health and well-being. A passionate advocate for self-empowerment, Bianca has counseled many people on overcoming fear and self-doubt in order to transform their circumstances. During her career as a Licensed Therapist, Bianca also spearheaded youth development programs that educated the next generation on life skills, financial literacy, and emotional wellness. She now imparts career resilience skills to millennial and Gen Z professionals via her company, Clear Cut Coaching LLC. She believes that once you become clear about who you are and where you want to go, the universe will align to get you there.
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