It only takes a few minutes to reset your brain at work, boost your energy and prevent cumulative ... [+]
It’s no secret that millions of Americans are struggling with stress and anxiety—80% feel stress at work, while for one in three Americans, the stress is severe. Job stress and burnout can be both a people killer and a career killer. A Slack survey found that burnout is on the rise globally, most significantly in the U.S., where 43% of middle managers reported burnout—more than any other worker group. Google searches for “calling in sick due to burnout” skyrocketed 860% this past year. But just how bad for you is burnout, according to medical professionals? And how bad do they have it? The team at Tebra surveyed over 500 healthcare workers, then correlated findings with hospital data from government databases. Key findings include:
- Three in four agree burnout is fueling a nationwide crisis.
- Seven in 10 agree current workload levels and stress are untenable.
Among Medical Professionals:
- 35% feel “depressed” several times a week.
- One in four rate their sleep quality “poor” or “very poor.”
- Two in five say sleep deprivation is worsening their depression.
- Four in five say sleep deprivation is decreasing their ability to concentrate.
“The human stress response really boils down to two choices: fight or flee. Only, this doesn’t always work well with modern-day stressors,” according to Avery Morgan, chief communications officer at EduBirdie. “We can’t fight our workload or flee our student debt, so we opt for a third option. We pretend everything is fine and hope it will pass. But it doesn’t, and we can only ignore the feelings of stress for so long before it leaves us feeling empty, helpless and numb. The stress hormones pile up and, before you know it, you’re mentally exhausted and breaking down over the slightest of inconveniences. Thankfully, you’re perfectly capable of coping, and it doesn't take countless therapy sessions that delay effective treatment. You just need to learn how to deal with stress and be mindful of when things are getting too much.”
When looking for a remedy, sometimes it is unseen right in front of our eyes. Microbreaks—short time outs of five minutes or less are fast, easy, portable and cost-free—especially with stress is so great that you’re ready to scream or burst into tears. Research from scientists at North Carolina State University has shown that taking Microbreaks throughout the workday are effective energy management strategies that boost work engagement and reduce end-of-day fatigue. They can be as simple as stretching, walking up and down stairs, gazing out a window at nature, snacking or having a five minute mindful meditation. These quick breaks helps employees effectively manage their energy and engage in work throughout the day.
Five Short Practices To Prepare For Burnout
As mounting research shows morale continuing to dip from widespread work overload and burnout, Morgan lists top five practices that help relieve stress and prevent burnout in minutes.
- “Deep breathing. Deep breathing is a simple technique that you can do anywhere at any time. Sit comfortably, inhale deeply through your nose, and exhale slowly through your mouth. Repeat this several times, focusing on your breathing and letting go of any tension in your body. This is the basis of meditation—and even without months of practice, you’ll instantly feel calmer.”
- “Light exercise. Intensive workouts can increase cortisol (a hormone released in response to stress) in the body, so opt for a short work or a yoga session to clear your mind. There is an abundance of yoga videos online specifically designed for stress relief, while mindful walking can also give your mind a much-needed break. Focus on your breathing and the sensation of your feet touching the ground, and try to let go of any thoughts or distractions to remain fully present in the moment.”
- “Progressive Muscle Relaxation (PMR). This technique involves tensing and releasing muscles in a specific order to reduce tension and stress. Start with your feet and work your way up to the head, tensing each muscle group for five to ten seconds before releasing. It takes around ten minutes to relax your entire body that will leave you feeling like new. The science behind it is based on the fact that our muscles tense up when we’re in a state of heightened stress or anxiety, so by getting our bodies to relax, our minds should follow suit.”
- “Smile and laugh. You might feel silly sitting at your desk in an empty room, forcing yourself to smile, but don’t dismiss it. Scientific evidence supports the idea that forcing a smile can improve our mood and reduce stress. When we smile, even when we don’t feel like it, our brain receives feedback from our facial muscles that triggers the release of 'feel-good' neurotransmitters such as dopamine and endorphins that instantly make you feel better.”
- “Visualization and gratitude. Close your eyes and imagine yourself in a peaceful setting such as a beach or forest. Visualize the environment’s sights, sounds and smells, and allow yourself to become fully immersed in the experience. Science suggests that by imagining this relaxing environment, the body responds as if really there, producing hormones that promote relaxation and reduce stress. But don’t spend all your time daydreaming. Take a moment each day to reflect on reality, write a journal or share your thoughts and feelings with a friend. There will always be something to stress over, but don’t let that detract from the many positives in your life.”
A Final Takeaway
Chronic work pressure creates roadblocks to relaxation and productivity and can lead to burnout. It disconnects us from ourselves and our surroundings and keeps our stress needle elevated. Notice the difference between when you take a Microbreak versus when you require yourself to plow through the work pile. If you catch yourself foregoing a break when you need it, take a five-minute Microchiller on the fly then notice the difference in your concentration, energy level and productivity.
