Prioritizing Self-Care in the Workplace to Prevent Burnout and Stress
Impacts of “Hustle Culture”
In part due to the great recession of 2008, “Hustle culture” became popular amongst the younger generation as they felt like they had to work long hours to feel productive and be successful in their careers. This mentality of constantly hustling and grinding led to a rise in burnout, stress, and mental health issues among young professionals. The pressure to always be working, to never take a break, and to constantly be striving for more began to take its toll on individuals who felt like they were never doing enough.
There's a ton of research out there showing that working long hours doesn't really do us any favours. It doesn't seem to lead to more output, according to a study by Erin Reid at Boston University's Questrom School of Business. Managers couldn't even tell the difference between employees who actually put in 80 hours a week and those who just acted like they did. Even though managers tended to give a hard time to employees who were upfront about working less, there wasn't any proof that they got less done. And on the flip side, there was no indication that those who worked crazy long hours actually accomplished more.
In fact, working too much actually harms both us and the companies we work for. Studies, like the one by Christine Ro, have found that overworking and skimping on sleep can lead to a whole bunch of health issues, from high blood pressure and blood sugar to messed up sleep patterns, heavy drinking, diabetes, memory problems, and heart disease. These health problems aren't just bad for us personally; they also hurt a company's finances by causing more absences, higher turnover, and increased health insurance costs. Even the stingiest boss, who couldn't care less about their employees' well-being, should see from this evidence that crazy long hours come with real costs to the company's bottom line.
Also, the increase in work-from-home roles has blurred the work-life balance for many individuals, leading to disrupted sleep patterns and exercise routines. This, in turn, has increased the risk of cardiovascular disease and stroke among those who struggle to maintain a healthy lifestyle while working remotely.
So how can you prevent burnout and stress at work?
It is important to first prioritize self care at work to overcome feelings of burnout and stress. One easy way to do this is to drink water. This might be basic but drinking water regularly can help you stay energized throughout the day. Don't forget to pack nutritious snacks and lunch that will provide you with the energy you need to keep going.
Take some time during your work day to step outside and get some fresh air. Going for a quick walk in nature or just around the block can help you clear your mind and recharge your body.
If you're feeling overwhelmed by your workload and starting to feel worn out, it's important to talk to your supervisor or manager about it. Have an open conversation with them to share the challenges you're facing and work together on a plan to manage your stress so you can perform at your best. You can also look into any wellness resources your employer offers, clarify what's expected of you in your role, ask your colleagues for support, add more interesting tasks to your job, or make changes to your workspace to make it more comfortable and less stressful. Remember, it's okay to ask for help when you need it.
This goes without question but it's super important to try and get a solid 7 hours of sleep each night. But we get that life can sometimes get in the way. Here are some tips that might help:
- Try to go to bed at the same time every night including weekends to help regulate your internal clock
- Give yourself 30–45 minutes to wind down in the evening before getting in bed. This may allow your body and mind to relax and prepare for sleep. Remove/turn off/ or avoid all electronic devices during this time.
- Try the 4-7-8 breathing method: This breathing method consists of inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This particular breathing pattern is designed to alleviate anxiety and aid in falling asleep. It is a type of pranayama, which focuses on regulating the breath.
- Avoid caffeine, large meals and alcohol before bed.
- Get active and exercise during the day.
Incorporate mindfulness in your work routine. mindfulness techniques can help you reduce stress and foster a more positive attitude toward your workday. Here are some mindfulness exercises you can do:
- Breathing Exercise: Block out a few minutes (2-3 minutes) in your day to focus on your breathing. Breathe in slowly, taking around 3 seconds to take a deep breath, and exhale slowly. Make sure to breathe in through your nose and out through your mouth. Try to focus on your breathing but if stray thoughts come to mind, push those thoughts aside and focus on your breath.
- Take Breaks: Take micro-breaks in your day to not only give your brain a break to reset but it will also help you focus better.
- Appreciation: Take a few minutes every day to think about everything in your life that you are grateful for. This could be your sweet cat/dog, your car, or the amazing space heater in your office. Think about what these things add to your life and imagine not having them, and how much it would impact your daily life.
The most important thing to reducing stress is to get the support you need from either family, friends or counselors that can guide you through reducing your stress and allowing you to feel more fulfilled. Accepting help from trusted friends and family members can improve your ability to manage stress. Your employer may also have stress management resources available through an employee assistance program, including online information, available counseling, and referral to mental health professionals, if needed.
In conclusion, the hustle culture that emerged after the recession has had a significant impact on young professionals. It's become clear that working long hours doesn't necessarily translate to increased productivity and can have serious consequences for our health. Taking care of ourselves at work by staying hydrated, taking breaks, getting fresh air, and communicating with our supervisors about our workload is crucial. Finding that balance between work and life, practicing mindfulness, and prioritizing a good night's sleep are essential in preventing burnout and stress. It's important to remember that it's perfectly okay to seek help and support when needed. By showing compassion for ourselves and our colleagues, we can create a healthier and more fulfilling work environment for everyone.
At Matrix HR, our Managed Services offer a proactive approach to enhancing candidate experience and attracting top talent, allowing you to focus on your core business functions while we handle the recruitment process with efficiency and expertise. Discover how we can help streamline your operations seamlessly here: Managed Services
