Day: March 31, 2014

Anybody who works in front of the computer has a risk of being burned out more than people from other professions. Having to sit in front of a screen at a desk, not getting enough exercise, repetitive hand movements and continued eyestrain can all lead to a state of burnout. Whether you are a tech company’s CEO, a designer, a web developer, an SEO professional or just about anything, you will end up being burned out sooner than others. However, all is not so bad. There are ways to make sure that you are not so stressed out that you will actually experience a burnout.  Understanding what a burnout is Before going on to the tips, let us try and understand what a burnout is and how psychologists define a state of burnout. Burnout is an emotional, physical and psychological state of exhaustion which is a consequence of prolonged and extended periods of stress. When an individual feels overwhelmed by work or when he or she feels they are unable to meet certain demands of life, they experience stress. When this stressful period continues for a long time, people begin to lose interest in what they do, feel disillusioned, helpless, sad and negative about just about everything. A burnout causes an individual to be depressed, anxious, cynical, unproductive and fearful. Burnout can also elevate cholesterol, blood sugar levels, blood pressure and put an individual at the risk of developing metabolic and cardiovascular diseases. There are several symptoms of a burnout. The most common ones are: Blunted emotions Feelings of helplessness and hopelessness Lack of motivation Inability to concentrate Emotional distress Life does not feel worthy enough to be lived Feelings of detachment and depression Disengagement from world There are several causes to a burnout among Internet professionals and techies. They can be groups under these 3 categories: Work related burnout There is a lack of recognition for the work that you do Highly demanding job profile Unclear job expectations Work that is not challenging, boring and monotonous. Chaotic and highly-challenging work environment Having no control over one’s work Not wanting to socialize or take a break Not sleeping enough Not drinking enough water or eating right Not having good friends or romantic relationships Not understanding interpersonal expectations Taking too many responsibilities Personality traits that cause burnout Being a perfectionist Being a pessimist Always wanting to be in control of things Being a high-achiever and not wanting to accept defeats If you feel you are going to experience burnout or if you feel you are highly stressed out, there are several things that you can do yourself in order to make your life less stressful and rejuvenate your mind, body and spirit. Here are some of the prevention tips that most psychologists recommend: Engage in relaxing activities This cannot be said enough. Relaxation can come through anything. One might choose to meditate, engage in yoga or just spend sometime in the garden. You might even choose to write your diary or engage in very light physical activities. If there is a park nearby, go for a morning walk instead of checking your smartphone for Twitter updates. Eat healthy One of the main causes of stressful conditions is not eating right. When our bodies do not receive the kind of nutrition that we require, we end up becoming stressed. Minerals, vitamins, antioxidants and flavonoids are all very important to reduce the effects of stress. Certain fruits and nuts can actually lengthen our telomeres which are responsible for ageing. This process can stop ageing and also reduce stress. Make sure to eat a lot of fruits, nuts and vegetables. Drink water Most people do not drink the recommended amount of water. It is important to drink at least 8 glasses of water every day. Exercise and workout Working out at the gym and lifting weights are important to both men and women. Cardio, aerobic and strength training are all important. Women will not become bulky if they lift weights. They need to lift weights in order to remain fresh and healthy. Men need to engage in aerobic activities as well as that will help to release toxins. One must also sleep for at least 7-8 hours a day no matter what. Sleep is one of the most important activities in our lives. Indeed, sleep can prolong our lives to a large extent. Learn to say no When someone asks you to work more or when you feel like working a lot yourself, learn to say no. It is important to set boundaries and it is also important to ensure that you are not taking up responsibilities unnecessarily. Take a break from work Try and get away from work. Speak to your manager, colleague or just about anyone whom you have to report to. If you work for yourself, inform someone that you are not feeling great and need a break. Go for a vacation or spend time at home for a while till you feel rejuvenated. There is no point in working when your mind, body and spirit are exhausted. Once you feel rested and recuperated, you can get back to work again. Take a break from technology Every day, stay away from your smartphone for a while. Do not tweet endlessly, do not pore through your instant messaging apps or email applications endlessly. Check your messages only a few times a day. the rest of the day, do not use your phone when you do not have to. Also, do not stare at the screen of your computer if you have to work for a long time. Instead, look away and try to cup your eyes with your palm in order to rest your eyes. Engage in creative activities Take up painting, writing, singing or something that you like to do. Creative activities can help you feel rejuvenated and young. That can also prevent stress from resulting in burnout. Manage stress Learn to manage stress and seek help when you cannot.