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5 Ways to Prevent Work Damaging Your Health

Are you getting close to burn out? If your work is starting to affect your health it is time to stop, think and make a change. If you find yourself exhausted in the office, surviving off regular doses of coffee and collapsing when you reach the weekend, you are burning out. Not getting this under control can get you seriously ill if you are not careful. It is a challenge getting the right balance between hard work and good health but it is possible. Here are five tips to help reverse the process of burn out:

1. Improve your time management
Cut down on inefficient uses of your time and activities that are draining you. Cut down on late nights out, especially when you have to get up early the next day.  Prepare everything you can for the next day the evening before e.g. clothes, documents, meeting preparation and so on. This will save panic and stress in the morning or during the day. Create to-do lists to help you stay on top of things. Use it as a checklist you can tick off tasks from. It will keep you focused and also make you feel good when you have achieved each task.

2. Watch your diet
What you eat can affect your energy levels and therefore how you cope with workplace stress. Cut down on ready meals, take-outs and fast food. Eat more fresh vegetables, fruit and manage your diet. The healthier you are the less burnt out you will be. It is easy to let your diet suffer when time is limited but by taking short cuts you will make things worse. You need to maintain your health if you are to carry on with your work focused lifestyle.

3. Exercise
If you do not have time to exercise, make time! Early in the morning, after work, on the weekends or during your lunchtime perhaps. Maybe even flex your working hours to fit it in if you can. It is important. Keeping fit will make you feel better, give you more energy, make your brain work more efficiently and effectively and overall help your performance at work. You will be in a much better position to handle the stress and strain you may be under.

4. Flex your working hours
See if there is some flexibility around your work. Talk to your boss. Explore whether working from home is an option. Having just one day at home every now and again can really help with your energy levels by cutting out travel and giving you more control over when and how you work. You might want to get into work slightly earlier and leave earlier, or get in later and stay later in order to avoid rush hour and traffic. You can reduce the time needed to travel and hence save a lot of energy. See if you can manage your timetable to help avoid longer travel journeys. If you are burnt out then anything you can do to help with your energy levels is crucial.

5. Manage your workload
If your workload is overwhelming and too much to handle, see if you can delegate it or get your colleagues and team mates to help out with different elements to spread the load. If you cannot do that, be smart in how you spend your time and what you prioritise. It is also important that you communicate what you are doing with those you are working with. Making others aware of your priorities, tasks and workload will help them in identifying how much more to give you or perhaps how to work more effectively with you to help achieve your goals.

Nisa Chitakasem is founder of Position Ignition, a modern day, very personal careers advisory service for professionals. Whether you are looking for a new career direction, changing careers, need help progressing in your current company or are about to become a mum, we can help. For more information visit: and read our blog here:

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