Burnout and the 5 important things to do before you quit your job due to burnout

There’s no denying that work can be stressful and sometimes your mental health may go for a toss, you experience burnout and you might think about quitting. Your health is the most important thing and it should come before work each time. However, unfortunately not all of us can afford to just leave a high paying job all of a sudden because we are not going to inherit any portion from the estates of the mighty Bill Gates. Although, how I wish it were true. I know you do too!

Years ago, I had a good job at a great company and my life was, how others might describe it, perfect. The only thing missing was good mental health. I was under immense stress due to the continuous work and I barely had any time off and when I did I somehow always seemed to have work on my mind. It was stressful and I was always exhausted. So, I quit.

I quit my job without thinking what it would do to my financial health. Yes, quitting helped improve my mental health for some time but honestly, after a while it only added to my anxiety because of the stress to get another job, seeing others working and carrying on with their lives and the pressure to take the next step ASAP.

Looking back on it I realize now that I could have done so many things to help myself feel better instead of quitting. I understand that sometimes your mental state can get really bad and you think that the only thing for you to do is quit and that is understandable. However, before you you do so, here are 5 things to do before you quit your job due to burnout :

Things to do before you quit your job due to burnout

burnout

1. Reaching out to Superiors

I would suggest before considering to quit your job, try talking to your superiors about your situation. Many times managers are understanding and they might offer you some relief with respect to work load.

2. Ask for leaves

Make time for your hobbies, your family. Spending time doing what you love significantly boosts your happiness and relieves stress.

3. Regain perspective

Regain perspective about the good things in your job. You might find a reason to stay. It could be the people, the culture, the career advancement opportunities or something else.

4. Changing work profile within the company

You should explore within the current company if there’s something else that can be better suited to your skills and can provide a better work life balance.

5. Talk to your colleagues

Talk to your colleagues , you will be surprised to find out that they are in the same boat as you. It can be a great morale booster to know that it’s not just you, Life’s just hard.

After trying the above, if you feel like your mental health hasn’t improved even a little then consider quitting, taking a break, make time for yourself, get better because your mental state matters the most and then think of joining work again. If you would like to understand the true meaning of good mental health then click here for the link to an insightful article dedicated to this topic.

Click here if you would like to read a well researched article about what burnout is, how to identify and prevent it.

1 minute mindfulness exercise proven effective for instant calm – even in a room full of noise!

In the middle of the day, amidst all the chaos around or within you, if you feel lost, unfocused or overwhelmed then I am going to tell you a powerful 1 minute mindfulness exercise that can make you feel at peace even if you are in a room full of noise!

Mindfulness

Being mindful means being aware of what you are sensing in the moment and how you are feeling.

It involves making your mind and body act in sync. Physically, you may be present but mentally you might not be able to focus, feel detached from whatever is going around you. Doing this exercise can help you feel one with the environment you are in and make you be more present.

Importance of this exercise.

This simple technique is perfect for beginners to understand the practice of mindfulness meditation and the ability of this exercise to be performed anywhere no matter where you are is like the cherry on top.

What is the 1 minute mindfulness exercise?

Close your eyes, listen to the sounds around you and make a mental note of everything that you hear.

Suppose you hear someone talking-recognize that! You hear the birds outside the window or a car’s horn, say it in your mind whatever it is that you hear as and when you hear it.

Doing this will heighten your senses and help you feel focused. By the time you open your eyes, you are bound to feel more relaxed and much more present in the moment.

1 minute mindfulness exercise

It’s not necessary to do this in the morning or at any specific time. You should take a minute out of your day any time you think you need to clear your head or when start to feel overwhelmed by life’s many pressures.

Practicing mindfulness is one of the many factors leading to good mental health and can also help with avoiding overthinking. Overthinking is a major issue causing stress and anxiety thus dealing with it is extremely important. In one of my previous posts I have taught how to stop overthinking in 3 simple steps.

I am certain that once you start practicing the 1 minute mindfulness exercise you will start to notice the change in you from the very next minute!

Best,

Kiara Roy

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How to stop overthinking and relax – in 3 steps

Overthinking is like a sinkhole that gets us badly trapped. Tragic imagery, right? But that’s what we keep doing to ourselves. We let ourselves get trapped into the sinkhole of overthinking.

There’s a point when thinking turns into overthinking. When do we cross that bridge between thinking and overthinking?

Overthinking to me would mean repeatedly thinking about something that is beyond our control. When we plan, we think about the things under our control, the things we have to do. When we start thinking about the things beyond our control, we only add to the stress and anxiety and that is when we enter the overthinking stage.

When I catch myself slipping into the overthinking stage, here’s what I do that might help you as well :

1. Journaling or talking to someone

Our minds take in a lot of information. There’s a whirlwind of thoughts, all disorderly and scattered. Journaling aims to bring order in our thoughts.

You will notice a certain calmness and clarity of thought after writing. You can jot down words, make tree diagrams, do whatever that works for you. The aim is find an outlet to calm the racing thoughts so even if you achieve that by talking to someone, then do that.

2. Do the next thing you can.

After you have taken the time to journal and after assessing the situation with some clarity if you think there’s something that you can do about it, then do it.

If we think we have a solution in front of us then we should focus all our energy in doing it rather than worrying and overthinking because if there’s something we can do, then why worry?

3. Realizing that overthinking is not helpful.

overthinking

If something is beyond your control then overthinking is absolutely of no use. If you find yourself in a situation where there’s nothing else that you can do, when you know that you have done your current best and the outcome is something that you have no control over, then why worry? It would only cause avoidable anxiety and stress.

It’s extremely necessary to catch yourself when you start to overthink and follow the above steps in order to get yourself off the track of unnecessary overthinking and relax.

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