How Can You Effectively Tackle Back-to-Office Burnout? 7 Therapist-Approved Ways
Being back in the workplace regularly left many people feeling exhausted, anxious or simply feeling like it's all getting too much. Here are some tactics on how to make more change and make little things easier.
Embrace The Feelings
Whenever you are overwhelmed, sit with that feeling and figure it out. Of course, you can't beat yourself up but finding the right way to get over it. Just take a moment to go.
Try 7-11 breathing Rule
To reduce anxiety, it's important to focus on where you are right now (be fully present) and look at what is in front of you rather than your thoughts. You can ignore and eliminate all the negative things. A great way of doing this is taking a few deep refreshing breaths. The 7-11 breathing technique, inhale breath through your nose and exhale through your mouth for a count of seven, then breathe out through the mouth for a count of 11. However long it takes you to calm your anxiety. It sends signals to your parasympathetic nervous system to calm down.
Take Out Some Time For Yourself And Do What You Love
Sounds simple, but when most of us get overwhelmed at work (or in life). “Try to make space for the things that you want to improve, “Sleeping, eating well, drinking water, avoiding too much booze and not over-committing are the basics for good mental health, but in practice, they are quite hard to do.” These good habits keep us buoyant and healthy, particularly at overwhelming times, so be sure to prioritise them.
Try the BEN technique
If you feel yourself getting triggered by someone in the office, or you feel hot and suffer churning in your stomach, try the BEN exercise.
B stands for breath. Instead of reacting in the moment that you are triggered, breathe in through your nose and out through your mouth.
E stands for escape. Make an excuse to leave the room, and go outside for some fresh air or hide out for five minutes in the toilet.
N stands for a new role. Imagine who you would like to be in this situation. Think how that person would act. How would they speak to fight their corner? Put on a mask and imagine being that person. It’s incredible how quickly this exercise can help defuse any tricky situations.
How to make your commute feel positive
The most exhausting and worst thing about going back to work is commuting, right? The trick is to make it as easy and pleasurable as it can be.
Ensure you are wearing comfortable footwear, because when your feet hurt, your body and mind are tired. At that moment, we are not capable of anything else. Doing the things that relax your mind and body, that brings comfort from breath work or listening to a podcast or songs. Whatever you do, avoid reading your emails.
Plan ahead
A simple trick that helps alleviate back-to-work (or Sunday) fear is simply to plan ahead. “Sometimes just deciding what to wear to work can be overwhelming,” says Butcher. “Lay out your clothes the night before; pack your bag before you go to bed; remind yourself how many times you have done this before and that going into the office isn’t something new.”
Make lists of how you’re feeling
The power of writing down what we are grateful for – aka a gratitude journal – is well documented. “Write down all the things that are driving you mad, or which make you feel frustrated – don’t push yourself to feel gracious all the time.” Instead, embrace the feelings that are coming up for you, whether that’s anger, jealousy or feeling left out.
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