A little pressure at the workplace – whether working from home or at office, can help keep the employees busy and motivated throughout the day. However, when the pressure crosses a threshold, productivity meets its worst enemy – the fatigue. There is a thin line between performing under stress and burning out under stress. Unfortunately, most employees do not realize when they cross the line, and let the job fatigue sneak and snag their thunder at the workplace. It is why managing stress is one of the topmost priorities of top professionals around the world.
But What is Job Fatigue? When professionals talk about fatigue, their organization usually think it in terms of physical stress. However, job fatigue has a lot more attached to it rather than just being physically tired. Job fatigue also includes mental exhaustion and demotivation, and actually, that is where all the problems start. Physical tiredness goes away in a day or two, but mental stress is complicated and lingers.
What Happens When Employees Experience Job Fatigue?
An employee experiencing job fatigue enters a constant state of tiredness, loses interest in the work, starts performing slower, mellower, and eventually restores to taking anywhere from a day to a few weeks away from the job. Additionally, since job fatigue does not go away so quickly, it gets more problematic to solve with every passing day. The fatigue also impacts other parts of the employee’s life, like health, finance, and family.
The biggest challenge with job fatigue is the realization. Most people do not realize the disconnect from work or social life until a major incident happens. By this time, the damage has been done, and in unfortunate cases, it can be irreversible.
However, if an employee checks upon himself at the end of the day, every day, he or she can proactively understand when they are going through a phase of fatigue. A few symptoms of work fatigue include:
- Being irritable and anxious without a reason
- Unwillingness to go to work
- Feeling mentally worked-up as soon as one reaches the workplace
- Having trouble concentrating
- Irregular sleeping pattern
How to Bounce Back from Job Fatigue?
Fatigue is a complicated situation, but, thankfully, breaking it isn’t. There are simple things that professionals can do regularly to keep their headspace clear and free from stress. Here are 7 things that can help:
1) Reduce the screen time
Being a technology first society has come at a cost for Singapore. People in Singapore spend a shocking 12 hours per day on a gadget every day of their working lives. That is half the day spent on a screen that produces stressful rays, leading to lethargy, sleeplessness, and mental issues. While the screen time cannot be ruled out completely, it can be reduced to almost half by minimizing the screen time while taking quick breaks between working hours, before sleeping and while eating.
2) Get Some Exercise
As per Mayo Clinic, the human body needs at least 150 hours of moderate exercise every week. Exercise reduces stress, burns the extra energy, and helps in staying in shape. Moderate exercise includes activities like brisk walking, swimming, and even mowing the lawn burns energy. As a thumb rule, workout for 30 minutes every day, reduce sitting time and focus on improving the metabolism. Also, few minutes of meditation at your desk will calm you down and reduce stress.
3) Engineer the motivation
A cluttered desk can cause fatigue levels to shoot up instantly. Therefore, keeping the workplace, especially the desk clean and clutter-free, should be the ultimate priority of every professional. Start from things that are immediately visible to the eyes. For instance, the stuff around the monitor and the keyboard. Next, clean the tabletop, drawers, and anything else in the vicinity that kills the vibe.
4) Go for smaller portions
Most people opt for three big meals of the day – breakfast, lunch, and dinner. However, the changing business environment calls for changing habits. From today, opt for a 6-time or a 9-time meal plan. Include healthy snacks like fruits, or distribute one big meal into several small meals. Eating a small quantity at a regular interval gives more exercise to the stomach, and improves metabolism. When metabolism improves, the excess energy is burnt, and mood improves.
5) Plan your breaks
As per science, the human body starts craving for rest after 90 minutes of work. A power nap of 15 minutes can increase productivity for a couple of hours without any additional effort. This rhythmic pattern of 90-15 minutes can be scheduled and planned as per the business requirement. Ditch the ‘going with the flow’ policy, and take control of the day.
6) Increase water intake
Fatigue can make an employee lose track of the water intake. It, in turn, lowers the blood flow to the organs, reducing the activity and inviting laziness. Therefore, it is advised to drink a lot of water throughout the day. Preferably, keep a bottle handy at the desk and count the number of times the bottle is refilled and emptied. It is imperative to have at least eight glasses of water every day.
7) Listen to music
Listening to music at the workplace has scientifically proven benefits. It allows the employees to focus better, elevates the mood, and stay motivated throughout the day. However, other studies show that different genres help in different kinds of tasks. Therefore, it is important to sync the style of the music based on nature of the job.
Time to Put Everything into Action!
Fatigue is not a concept; it is a reality. The organizations and the companies can be supportive, but most of getting rid of the fatigue lie within the individual capacities of the employees. Doing small things that help in focusing better and staying happy go a long way.
Look for the symptoms of fatigue. Staying pro-active is one of the easiest ways of catching fatigue before it ruins everything. Do not run away from it; in fact, accept it and start working towards getting rid of it.