Burnout, characterized by exhaustion, cynicism, and reduced productivity, is a common affliction in the workplace. To combat this, emotional intelligence (EI) plays a crucial role. Here are five EI-related skills that can help build immunity to work-related burnout:
- Awareness:
- Self-awareness involves accurately understanding our emotions, thoughts, and behaviors. It’s like having an internal radar that detects what’s going on within us.
- Indicators of self-awareness include:
- Viewing stressors as solvable problems: Instead of feeling overwhelmed, we recognize that challenges can be addressed methodically.
- Recognizing a toxic work culture: When our workplace feels toxic, it’s essential to acknowledge it rather than dismiss it.
- Struggling to say no: Difficulty setting boundaries can lead to burnout. Recognizing this struggle allows us to take corrective action.
- By paying attention to these internal signals, we can:
- Reactively make changes when stress arises.
- Proactively prevent stress by adjusting our approach.
- Regulation:
- Self-regulation isn’t about suppressing emotions but consciously choosing healthier responses. It’s like being the captain of our emotional ship.
- Chronic stress triggers the fight-or-flight response, releasing cortisol and impacting mental and physical health.
- Healthier stress responses include:
- Reframing stressors as challenges: For instance, viewing public speaking anxiety as an opportunity to share an important message.
- Relying on social support: Connecting with others helps buffer stress.
- Focusing on what we can control: Letting go of what’s beyond our influence.
- A practical technique for regulating stress is CLCBE:
- Calculate stress level: Rate it on a scale from 1 to 10.
- Locate stress in your body: Identify physical sensations.
- Communicate self-talk about the stressor: Understand your thoughts.
- Breathe in (4 counts) and exhale out (7 counts): This calms the nervous system.
- Meaningful Connections:
- Meaningful connections extend beyond relationships:
- Meaningful work: When our contributions matter, we’re more resilient. Appreciation acts as a buffer against burnout.
- Safeguarding connection: Set boundaries, release non-essential commitments, and recharge outside of work.
- Values alignment: Our core values guide us. Misalignment with organizational principles triggers a fight-or-flight response.
- Clues of misalignment include feeling uncomfortable, restless, unhappy, or pessimistic.
- Clear values help us recognize environments to stay in or leave.
- For those unclear about their values:
- Reflect on aspects like fairness or compassion.
- Create a list of professional aspirations to uncover core values.
- Meaningful connections extend beyond relationships:
By implementing these EQ skills, organizations can detect burnout early and provide necessary support to staff experiencing burnout episodes. Remember, emotional intelligence is a powerful tool for well-being both inside and outside of work. By honing these skills, we can build resilience and protect ourselves from burnout.