To reduce burnout through coping and changing your relationship with your work, some immediate suggestions for managing job stress are listed below:
a. As you prepare to go to work, be aware of the things you do. Take a moment to affirm that you choose to go
to work today. Briefly review what you will be doing.
b. Before leaving for work, when saying good-bye, make eye contact, touch, and take a moment for relating.
c. At work, check in on your body from time to time. Are you feeling tension in your shoulders, face, hands, or back? Let go of any tension, relax your breathing, and balance your posture.
d. Use your breaks to truly relax. Try to go outside the building for a few minutes and walk or stand and breathe. Or shut your office door and sit quietly for a few minutes and follow your breathing.
e. Spend your breaks and lunch with people you enjoy. Otherwise, take some time for yourself.
f. Be mindful of your communications with people during the day. Think about how you might improve them.
g. At the end of the day, review what you accomplished and make a list of what you need to do tomorrow. Prioritise the items on your list so that you know what is most important.
h. As you leave work, check in with your body. Are you exhausted? Are you standing erect or bent over? What expression is on your face?
i. Before you get home, think about leaving your work behind. Be aware of the transition of "coming home." Be ready to make eye contact and relate to people positively.
j. Change into other clothes and get comfortable.
Adapted from Kabat-Zinn (1991) Full Catastrophe Living: Using the wisdom of your body and mind to face stress, pain, and illness. New York: Delacorte.