Master emotional intelligence and Rediscover joy at ZO Spaces: How to avoid stress and burnout at work!

Stress and burnout are distinct phenomena. ​Although stress frequently paves the way for burnout, there are ways to manage the challenges of demanding work hours, intense pressure, and workplace crises that can shield you from emotional exhaustion, cynicism, and a diminished sense of confidence associated with burnout. ​The crucial factor lies in harnessing your emotional intelligence.

Emotional self-awareness, a key aspect of emotional intelligence, enables you to recognize the root causes of your frustration or anxiety, leading to an enhanced capacity to explore various responses. Meanwhile, self-management, another facet of EI, empowers us to maintain composure, control impulses, and respond appropriately when confronted with stressful situations.

Empathy also plays a vital role in combating stress. Actively seeking to understand others often fosters a sense of caring and compassion, which, like other positive emotions, can counteract the physiological effects of stress.

What you can do to manage stress and avoid burnout?
Individuals resort to various harmful activities to cope with stress, such as overeating, substance abuse, and excessive pushing instead of taking a break. You may also consider adopting the following strategies:

Avoid being the cause of your stress: Many of us trigger our stress response by constantly thinking about or anticipating future situations or interactions that could be stressful. Those with a strong desire to achieve or perfectionist traits might be particularly susceptible to generating stress in this manner.
 
Acknowledge your limitations: Developing a deeper understanding of your strengths and weaknesses will provide insights into areas where assistance is required. People who recognized when the challenges exceeded their capabilities didn't try to handle everything alone; instead, they sought the support of trusted advisors and asked for help.
 
Practice deep breathing when you feel your stress and anxiety intensifying: Engaging in mindfulness techniques enables us to address both immediate and long-term stressors. Several participants in our study mentioned utilizing mindfulness practices to lower their heart rate and reduce tension when confronted with stressful situations.

Rethink how you perceive the situation: Is it something you see as a threat to what you hold dear? Or can you approach it as a challenge to be resolved? Shifting your perspective between experiencing distress or eustress can significantly impact your ability to reduce stress.

Through the utilization and cultivation of emotional intelligence, you can prevent burnout not only for yourself but also for those around you. It's essential to remember that enhancing EI is a gradual process that requires time and effort. Be patient, forgiving, and kind to yourself, as the last thing you want is to turn the improvement of your EI into another source of stress.