How do I stay focused while overworking

Revision: what to do about it

The working days are long, the stress level is particularly high and there is simply too little time besides the job to do other things to which you would like to devote more time and attention? If family, friends, leisure and recreation are increasingly being left behind, you should do something about them in good time revision Companies. The longer you continue at the current speed, the faster you will steer purposefully towards a tangible burnout. Especially now in the darker season of the year, many employees go to work in the dark and there is no more daylight to be seen even after work. Work quickly becomes the focus and the only occupation that suppresses everything else. We show you, what you can do about the revision ...

➠ Content: This is what awaits you

Is overwork becoming a widespread disease?

Is long Overwork is no longer just a senior management phenomenonwhere working weeks of 60 hours and more are the norm. The excessive professional commitment while neglecting recreation and private activities has arrived in the middle of society and can appear in every profession, in every industry and at every age.

This is due to a widespread mentality: Higher faster further. Nothing seems good enough these days. The work should be done faster and better, the house should be bigger and nicer, the car faster and the proverbial grass greener. Nobody is satisfied anymore, everyone always wants more.

This harmful development is supplemented by the growing expectations on both sides. You always have the highest demands on yourself and are already putting yourself under enormous pressure. Especially at work, there are also the requirements of the boss, customers and colleagues, which quickly gets the situation out of hand and you hardly know how to cope with all of this. The only answer then is: work more and harder and ignore everything else for now.

Studies of those affected also show that revision no longer only affects a small proportion of employees. The largest group is still between 35 and 40 years old, but it also shows an increased proportion of overwork and burnout among young professionals. This is mostly due to the desire, especially at the beginning, to quickly gain a foothold in the profession. You have the feeling that as a newcomer you have to do more, hang yourself in every task until exhaustion and systematically overwhelm yourself.

➠ Content: This is what awaits you

Revision: Protect yourself

The The way to the revision is usually creeping. At the beginning you can feel comfortable in your position, work on upcoming projects with commitment and enjoy the challenges that new tasks bring with them and make the working day varied. Over time, however, this picture can change without the alarm bells ringing.

At first, the boss only comes with one or the other additional task. He asks you to take care of another project or to help a colleague with an important task so that the result can be delivered on time and in good quality. No problem and there you go engagement want to show, one agrees without thinking about it. But that's exactly what you should do, because overwork protection works best when you set boundaries - and to do that, you need to know your own.

Whoever says yes is unfortunately quickly exploited and so you always end up with tasks that mess up your time planning, cause stress and perhaps overtime. These additional to-dos pile up, it quickly becomes a serious problem.

To get this under control, you have to get active yourself and stop the development early.

  • Motivate yourself to take action.

    Unfortunately, overworked workers often feel that they have to come to terms with their fate. They blame themselves and blame it on their own inadequate performance. But that is exactly the wrong approach. Don't just give up thinking that there is nothing you can do about the situation. With the right motivation and a little help, you can do something about overwork.

  • Address the problem.

    It's hard to admit that a situation is overwhelming for you. In many cases, however, you will find understanding and - perhaps more importantly - support. Explain to your boss or colleagues that you simply cannot take on any more tasks at the moment because you can hardly find enough time to work on your own construction sites. The sooner you take this step, the sooner something can be changed in the situation.

  • Think of yourself.

    If you always try to please everyone, you end up forgetting yourself. Of course, it is friendly and helpful if you take on an additional task or help a colleague - but only if you have the capacity to do it yourself. Otherwise, niceness quickly turns into stupid behavior, with which you overload yourself and suffer from additional obligations.

  • Learn to say no.

    Honor your conscientiousness of duty, but even if you always want to do your best, you have to draw a line somewhere. Some bosses shamelessly take advantage of when they can outsource tasks to an employee, other superiors may not notice that it is becoming too much for you and that you are overworked. Therefore, learn to say no when your working day is already filled with tasks.

Symptoms of overwork: What to look out for

Overwork is not only reflected in the fact that there is hardly enough time to do all of your professional tasks. Rather, it is usually just the trigger for many other symptoms that those affected often do not take seriously enough.

A mistake. The longer you expose yourself to overwork, the more you suffer from the situation and the more difficult it becomes to change something. These seven symptoms can show you that you are overworked - and should therefore be an incentive to do something about it:

  • Exhaustion. You are already exhausted after getting up in the morning, can hardly motivate yourself to drive to work at all and at the latest the first task of the day is enough to steal the last of your energy. Those who are just exhausted are very likely overworked and should urgently seek a balance in order to gain new strength.
  • Poor concentration. Nobody can concentrate for many hours at a time, but if you notice after a short time how your thoughts are wandering and no clear thought is possible, you urgently need a break.
  • Irritability. Everyone can have a bad day, but this should be the exception. If you are annoyed every day, go to the ceiling with little things and have the feeling that boss, colleagues and customers bring you to white heat every day, this can indicate that you are overworked.
  • Self-doubt. With the overhaul often come self-doubts. Everything becomes too much, tasks are left behind, the results diminish and one wonders whether one's own abilities are really sufficient.
  • A headache. A lack of relaxation and constant stress are also noticeable physically. Headaches, in particular, can be the first sign of overwork.
  • Insomnia. Many people take work stress home with them and still struggle with it at night. The result: insomnia. It is only tossed and turned, the carousel of thought turns over and over again and the next day begins completely whacked.
  • Pessimism. Overworking does not leave the psyche untouched either. The focus is only on the negative, motivation is lost and pessimism determines thinking.

Revision: what to do?

Is the revision not a short-term problem, for example because an important and large project is about to be completed, but rather one? persistent permanent state, you should do something about it. Only what? Overwork is often accompanied by a feeling of helplessness, which makes it all the more difficult for those affected to take matters into their own hands.

To support you in this, we have Listed five ways that can help youto declare war on the overhaul. But please remember that your individual situation plays a big role. Let the list inspire you and implement the tips that you find appropriate for you.

  1. Question your job

    It's the most obvious way to escape overwork in a job. Ask yourself whether the current situation is possibly due to your employer or whether you no longer feel comfortable in your job. It is not always too many tasks that lead to overwork. A bad working environment with colleagues or superiors who you do not like can also contribute.

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  2. Set smaller goals

    Working towards that one big goal for days can quickly lead to frustration. A better strategy is to set small goals that can be achieved in less time. This not only increases motivation every time, but also provides the opportunity for a little break or interruption more often, in which you can clear your head and take a breath.

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  3. Change the environment

    Sometimes the ceiling literally falls on your head in the office. You just sit at your desk, staring holes in the air and have the feeling that you can no longer achieve anything. Then at the latest it is time for a change of scenery to counteract the overhaul in a different atmosphere. Ask your boss about the possibility of working in the home office or perhaps in a café nearby.

  4. Set clear priorities

    A daily unmanageable number of tasks inevitably leads to a revision sooner or later. Here it helps to set priorities and stick to them. Determine a smaller number of tasks to devote to the following day and focus on completing those to-dos. It is particularly important at this point to be able to say no when other tasks are presented to you.

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  5. Take it easy

    If you have been suffering from overwork that has been going on for a long time, you should try to slow down. This can mean, for example, that you take a vacation to relax or speak to your boss to find a way to reduce working hours. A little distance from constant stress can sometimes be enough to recharge your batteries and return to work motivated after the break - or to realize that another solution has to be found.

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[Photo credit: Dima Sidelnikov, g-stockstudio by Shutterstock.com]
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October 30, 2020Author: Nils Warkentin

Nils Warkentin studied business administration at the Justus Liebig University in Giessen. In the career bible, he is devoted to topics related to studies, career entry and everyday office life.

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