Yes, it is good to be busy and challenged. But when it's getting too much, it can turn into a serious problem. Burnout has become a widespread illness - here is how to protect yourself.
One of my biggest problems is that I tend to put on my blinders as soon as things become stressful and overwhelming. Which means that I start focusing all my attention on this one task that stresses me out and therefore neglect everything else, even important things such as social contacts, exercising or hydration.
NOT GOOD!
Do you know this terrible feeling of anxiety? The fear of not being good enough to deliver high quality results or of not being able to finish everything in time? It is quite annoying and can even become harmful as soon as this pressure on the chest and the dizziness last for too long. The following methods are my emergency rescue when times become tough.
1) Breathe!
When the feeling of stress and anxiety is spreading through our whole body, we tend to breathe rather flatly, which entails a shortage of oxygen inside the brain. This can be quite counterproductive, especially if you need to be prolific and get things done. Taking several deep breaths instantly reduces panic attacks and the feeling of stress. So as soon as you notice that your chest is all tense and tight, simply close your eyes for some seconds and allow your body to calm down. If you can sacrifice a little more time, try to find a peaceful spot to meditate (a few minutes already bring astonishing results!). Otherwise, opening a window and letting some air influx the stuffy office can work wonders, too.
2) Go for a walk
This seems to be absolutely impossible, if not absurd, considering the huge amount of work and the never-ending to-do list? Well, I agree. Nevertheless, it is crucial to integrate regular breaks into your tight schedule. Why? Because it actually helps you to progress even more efficiently. Even if you are not sitting in front of your screen, your brain still processes the relevant information and contexts and will probably come up with a genius solution when you least expect it. Like that, you will not only have some fresh air in your lungs and some recharged batteries, you will also come back to your office with some new motivation and enough creative energy to tackle any kind of annoying task.
3) Do the math
If the whole world is crumbling down over me, it really helps to look at the threatening monster in its full splendor and cut it into small pieces. Sounds cruel? Believe me, it's not. It simply means that I look at the result that I am aiming for (let's say I have to write a paper of 50 pages), then at the amount that is already done (maybe something like 15 pages) and of course at the time I have left (how about 10 days?). The rest is a simple calculation. You probably already got a feeling for your average speed (1 page an hour?), so you can for example plan on writing 5 pages per day (to still have time for food intake) without stressing yourself too much. This would be a realistic goal, which would even leave you with three spare days to revise your work. Of course no one hardly ever sticks to a rough plan like this, but I find it very reassuring to show myself that I can actually make it and that I don't have to stress myself at all.
4) De-escalate
One of the most important steps in case of an acute panic attack is distraction. Shifting your focus makes the whole situation less frightening and gives you the opportunity to calm down and to look at it from a more realistic point of view. So take a shower, call a friend, paint a mandala or simply drink a glass of fresh water. Anything that takes your mind off the restless whirling inside your head. Yes, even an episode of your favorite TV-show can be considered a solution in this case, but only(!) if you are able to stop as soon as this little break has done its effect. Otherwise it will make you lose time, which is not a good idea regarding the huge amount of work that needs to be done. Don't stand in your own way.
5) Better times are yet to come
Sometimes, the end of this whole desaster is forseeable. Maybe it is a certain project that is driving you nuts, but you already know that the deadline is in two weeks and that there will be more room to breathe as soon as you will have delivered. Yes, it may be quite tough and challenging right now and maybe you even have to make some sacrifices (less Netflix, less nights out, less time for your partner, your hobbies or your body care), but let's try to focus on the bright side: This current state will (hopefully!) not last forever. You can even think of some kind of reward to motivate you throughout the time of misery. How about a huge pizza and a whole evening of chilling on the couch? Or maybe a weekend trip with your darling or some friends? Whatever makes you happy. And now: let's knuckle down!