7 EASY WAYS TO PREVENT JOB BURNOUT

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HOW TO PREVENT JOB BURNOUT

http://www.prevention.com/prevent/how-prevent-job-burnout

 

Job burnout is seriously infringing on our productivity.  Increase in stress can also increase your chance of developing health problems, like heart disease, depression, and obesity, says the Mayo Clinic.  So take back your work day by:

1.         Taking a quick breathing exercise when you feel like your day is running away from you.  It can help you calm down and carry on.

Tips:    Five-minute meditation from Jim Malloy, a meditation instructor from St. Petersburg, Florida

·         Sit in a quiet spot with your back straight, eyes cast comfortably downward

·         let your breathing become deep and rhythmic

·         Don't worry about doing it right—you simply want to clear your head, and relax.

2.         Hearing the sound of mom’s voice can be just as calming today as it was when you were a kid.

Findings:        according to a study in the journal Proceedings of the Royal Society B, participants who talked to their mothers on the phone after completing stressful tasks had decreased cortisol (the stress hormone) in their saliva, and increased oxytocin levels (the bonding hormone).

3.         Chatting up your co-workers.  Research from UC Berkeley suggests that one category of gossip—“pro-social gossip," the kind that warns of untrustworthy people—may be beneficial for our emotional health.

Findings:        A study published in the Journal of Personality and Social Psychology found gossiping with your co-workers can help lower your heart rate and stress levels.

4.         Indulging in chocolate.

Findings:        a study published in the Journal of Proteome Research, study participants who ate an ounce and a half of dark chocolate every day for two weeks experienced lower stress hormone levels, causing the metabolic effects of stress to be partially mitigated.

5.         Unplugging by taking a break from work.

Findings:        A study from the University of California, Irvine, found that taking a break from work email could lower stress and improve focus.

Tips:                1. Resist temptation by turning your work phone off on weekends.

2. Deactivate your work email on your personal phone.

6.         Having a good laugh as it fires up and then cools down your stress response and increases your heart rate and blood pressure.  According to McGill University researchers, letting out a hearty laugh—and even the occasional joyful whoop—make you more memorable.

7.         Taking a vacation.  Overworking may be taking a serious toll on your health.

Findings:         Researchers from the Marshfield Clinic in Wisconsin found that women who don’t take regular vacations are up to three times more likely to be depressed than their vacationing counterparts.

Researchers from the Framingham Heart Study found that not taking a break can increase your chance of heart attack.