Preventing Job Burnout

Have you experienced feelings of uncertainty, frustration, reduced motivation and a lack of control over your job? If you have, you may be experiencing job burnout. Many things contribute to burnout: constant interruptions during the day from the phone, well-meaning coworkers, the boss, equipment malfunctions and canceled or last-minute meetings.

These tips from The Relaxation and Stress Reduction Handbook by Martha Davis and others may help by giving you a way to address the circumstances that may contribute to burnout.

Ten Steps Toward Managing Job Stress

1. Identify Your Symptoms of Job Stress. Does your work bore, frustrate or dissatisfy you?
2. Identify the Sources of Your Job Stress. Do you feel out of control or overloaded?
3. Identify How You Respond To Job Stress. What feelings, thoughts and behaviors arise from your job stressors?
4. Set Goals That Help You Respond More Effectively to Your Job Stressors. Set goals that are specific, observable, achievable, that can be broken down into small steps and are compatible with long term goals. Write the goals in a simple contract form and reward yourself when the goal is achieved.
5. Motivate Yourself. Develop a system of rewards for yourself when you've accomplished a task or assignment or when you have successfully communicated with your boss.
6. Change Your Thinking. Make a realistic appraisal of what will happen if a task is not completed on time or pleasing to the boss. Avoid blaming others for your job stress; this only maintains the feelings of helplessness. Explore the risk of changing your negative thoughts or of changing jobs.
7. Deal With Your Boss. Learn what is expected of you and how you fit into the future development of the company. Focus on your strengths and weaknesses and find out if you need any additional skills or education.
8. When In Conflict, Negotiate. State what you perceive to be the cause of your stress, state how it affects your productivity and motivation and state win-win solutions so that both sides of the conflict positively benefit from the solution.
9. Pace and Balance Yourself. Pay attention your natural rhythm, alternate between pleasant and difficult tasks, schedule time for pleasurable work tasks even though they are not productive. Use breaks to alleviate stress by taking walks, meditation or relaxation exercises.
10. Know When To Quit. If you have genuinely made an effort to change your thinking, behavior and working conditions and the job is still dissatisfying, ask yourself if this job is one that is worth continuing in for five years. Will you be a stronger, happier person in five years or weaker and more miserable.