Overload at work and its consequences for health.

Causes

• You are haunted by the notorious emotional burnout . You spend a lot of mental energy to force yourself to start working. This happens for many reasons. You may have lost interest in what you are doing or are suffering from the weight of responsibility on your shoulders. If so, read the article about why you don't want to work.
• You don't follow a routine and don't sleep enough. Don't underestimate sleep: it works real miracles for the body.
  

  IMPORTANT! A healthy adult needs at least 7 hours of sleep a day, and ideally 8. Also, your daily routine means that you fall asleep and wake up at approximately the same time. Then the brain develops a habit, and you feel comfortable and do not suffer from insomnia and lack of sleep.

• You lack vitamins. In truth, almost all modern people suffer from vitamin deficiency, but an acute deficiency of any element can lead to exhaustion.

How to be less tired?

Now let's talk about how to be less tired at work. There are a few important principles to keep in mind.

1. Learn to set boundaries between work and personal time.

A typical situation: you have already left work, when suddenly a colleague calls and starts discussing with you how his day went at the office. Or asks for advice.

Usually responsible people who do not know how to say “no” at the right time suffer from such importunity. They are the ones who get very tired at work due to their inability to be distracted.

ADVICE! Try turning off your phone or ignoring people who are trying to return you to this swamp. Remember: you come home - you begin to rest, and there is no other option.

1. Behave similarly within the office walls.

Don't listen to local gossip and conversations - it still won't bring you any practical benefit. Don't waste your precious attention on useless information.

Talk to your co-workers during your lunch break - let it be your relaxation. But you shouldn’t be distracted by them while preparing the report. Then you will be able to work and not get tired as before.

1. Diversify your leisure time.

If your only desire after work is to lie on your bed and never get up again, fight it. The brain needs fresh impressions and sensations.

IMPORTANT! Try to go to the movies, theaters, and exhibitions more often. Meet friends in a cafe, play sports, find a new hobby that will relax you.

1. Fight the routine with all your might.

For example, try taking an unusual route to work or change the notepad on your desk. Even seemingly insignificant little things can significantly affect the drabness of everyday life.

What to do if your new job is hard

Moving to a new job is always stressful, just like any other major change in life. At first, it’s hard for almost everyone in a new job , but you shouldn’t immediately give up and think that the job isn’t right for you: perhaps this is just a period of acclimatization. How to quickly get used to a new place of work? When starting a new job, it is important to understand that it will likely be significantly different from your old one, even if you are applying for the same position as before. The scope of responsibilities may be the same, but the methods of performing them and other subtleties of the work process will differ

. Different companies have different attitudes towards subordination, distribution of responsibilities, etc.

In the first days, it can be very difficult to readjust and get used to the fact that things that you are used to doing one way will now have to be done differently. However, in a new job you always have to relearn to one degree or another, and the sooner you do this, the better. It is very important not to cling to your habits from your previous job.

. Remember that you don’t go to someone else’s monastery with your own rules, and delve into the ongoing processes.

A common mistake newbies make is the fear of distracting new colleagues with their questions. If you don't clarify the nuances in the first days of work, there is a high risk of making serious mistakes in the future, when you are no longer protected by the status of a newbie. Therefore, if you don’t understand something, be sure to ask.

. The more questions you ask at the initial stage, the faster you will get into the working rhythm.

It can be difficult at a new job not only because of the changed responsibilities and work rhythm, but also because of the new team

. Joining an existing team is always difficult, even if the team is open and friendly.

To make adaptation to a new team go more smoothly, it is important not to withdraw into yourself and be friendly towards colleagues

and maintain a positive attitude. Try not to avoid communication - hermits usually have a hard time. On the other hand, you shouldn’t be too intrusive while you and your colleagues are getting used to each other.

Of course, getting used to a team depends not only on your personal qualities and behavior, but also on the team itself. In some places, newcomers are welcomed with open arms and helped to adapt, while in others they take a long time to look at new people and are in no hurry to let them into their circle.

In any case, try not to oppose yourself to the team

and do not isolate yourself from it: participate in corporate events, have lunch in the office canteen, and not in a cafe alone, do not refuse an invitation to a tea party (unless, of course, it distracts you from performing your duties), etc.

In order to earn a good attitude from your colleagues, in the first days do not complain, do not be late, and do not violate the dress code. Perhaps those who have been working for a long time can afford to be fifteen minutes late, but for a beginner it is better not to break any rules

- neither official nor unspoken.

As we have already said, it is almost always difficult in a new place of work. Much depends on your attitude to the situation

: difficulties should not be perceived as a reason to give up and give up, but as an obstacle that must be overcome in order to receive a reward. The abundance of new information will make your head spin, but over time everything will fall into place, you will get into a working rhythm and improve relationships with colleagues. The main thing is not to rush to desert during the adaptation period.

But if the probationary period is coming to an end, and the new job is not getting any easier, perhaps this place really isn’t right for you. Remember that a probationary period is needed not only for the employer to evaluate the employee, but also for the employee to understand how suitable this place is for him

. Therefore, if by the end of the probationary period you have not adapted and go to work as if it were hard labor, you should look for a new place.

How to relieve fatigue after a hard day?

There are stressful periods in our lives when we simply need to exhale and relax, gain energy for new exploits. Especially if you have to work seven days a week.

Sometimes this is not so easy to do: if the body is always under tension, you have to make an effort to come to your senses. How to work hard and not get tired?

For office employees

Many people complain that they are very tired from office work. This also includes fatigue from excess information. What to do in this case? Here are some useful tips.

• The simplest and most effective time-tested method is dream.
  

  ADVICE! If you feel an acute lack of sleep, you don’t want anything, be sure to include an item in your daily schedule with additional time for this wonderful activity.

• Meditations . They are, perhaps, not suitable for everyone: to cope with a course of meditation, you need to have a special character, as connoisseurs say. But it’s still worth a try: relaxing music will be good for you in any case and will help you quickly relieve fatigue after work. It is enough to devote a quarter of an hour a day to this to notice positive changes.

• Review your diet . We are what we eat, and unhealthy chocolates from the machine do not work in your favor. Try to switch to proper nutrition: it is now at the peak of popularity, and this is no coincidence. Well-chosen food can really make a difference in how you feel. To enhance the effect, consult your doctor and find out about the individual needs of your body.
• Surround yourself with pleasant things that please the eye. Let comfort reign in your home. It is very important to be in a comfortable environment after a hard day.

For manual workers

After hard physical work, any person needs peace and rest. Let's find out how to work 12 hours a day and not get tired.

• Again, sleep has never bothered anyone. When you sleep, your body recovers much more efficiently. Therefore, do not torment yourself with lack of sleep - if you have physical activity, you need to sleep a lot. This will keep you from overworking and keep you healthy in the long run.
• Don't forget about massage and do not spare money on the services of a good specialist who will take into account your lifestyle and will be able to select a complex especially for you.
  

  BY THE WAY! Massage perfectly relaxes muscles, restores their vitality, improves blood circulation, which has a beneficial effect on well-being.

• Water procedures. Water can perfectly relax you: take frequent baths with salt and foam, swim in the pool, take a powerful shower to create a massage effect. Even the simple sound of running water calms the nerves and leads to a state of harmony and peace.

• Make sure your clothes are as comfortable as possible, at least during non-working hours. Any elastic bands that tighten the body are not suitable for home wear.

Why do many jobs remain unclaimed for a long time?

Despite the increase in the number of vacancies, many of the proposed jobs remain unclaimed for a long time due to the fact that they are low-paid. According to Kapelyushnikov, the vacancy bank of the state employment service mainly consists of such proposals. In the spring of 2020, as part of the ONF project “Employment Service 2.0”, a survey was conducted, in which 3,109 citizens from 75 Russian regions took part. Then 36.7% of respondents said that employment service employees offered them mainly low-paid jobs, 6.9% responded that there were no suitable vacancies in the vacancy database, and 35.7% noted that there were no vacancies at all for new high-tech professions.

According to Izryadnova, in addition to low pay, the vacancy may not correspond to qualifications or require retraining. “There are a lot of factors that cause vacancies to remain unfilled. The lack of occupancy, in particular, may be due to an imbalance between the employer’s requirements and what the applicant can offer him,” says the expert.

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What to do if your feet hurt?

At the end of an exhausting working day, your legs simply become leaden, which causes a lot of suffering. Let's find out how to relieve tired legs after work. There are several proven methods.

1. Massage your feet with stroking movements, from bottom to top, so as not to disturb the blood flow. When you feel that the blood has begun to circulate more intensely, sit on the bed and place your legs on the wall so that they are higher than you. After some time you will feel relief.
2. A contrast shower is also an excellent solution to the problem. As soon as you literally direct the shower stream onto your feet, it becomes easier. Increase the water pressure and massage your tired feet.
3. Buy foot ointment at the pharmacy.
   

   IMPORTANT! Heparin ointment is usually recommended - cheap and cheerful: it dilates blood vessels and prevents the formation of blood clots.

Moral fatigue from people, clients

Moral fatigue is no less significant than mental or physical fatigue. You can't underestimate her. If you are very tired at work from contacts with clients, partners or co-workers, take note of ways to overcome this psychological discomfort.

1. Be sure to give yourself some privacy . Take time just for yourself: loneliness can sometimes heal a person. Do not contact friends after work, and explain to your household that you need rest.

1. Turn off notifications on social networks after finishing your work day. Unfortunately, working with people often brings with it an irregular schedule: clients write, consult, ask for advice. But everything has a limit: you also need proper rest.
2. More often get out into nature. We underestimate the impact of greenery and birdsong on our psyche.
   

   ADVICE! Walk in parks, observe the world around you, breathe fresh air. Spend the weekend in a country house.

Why do employers often find it difficult to find a suitable candidate?

Employers are always looking for the best candidates among highly qualified specialists; it is quite difficult for them to select such employees among young people. Many university graduates do not have work experience and are often forced to work outside their specialty: as assistants in marketing departments, sales managers, sales consultants, personal assistants. All they can offer an employer after graduation is knowledge of theory, but not practice.

“If a person does not know how to do something, but at the same time applies for a vacancy, then such a vacancy remains unfilled, since the employer is first of all looking for someone who will meet the requirements of a certain qualification. This is a two-way process. Vacancies are not filled immediately. It does not happen that the employer announced that he was looking for specialists, and everyone immediately came running to him. The time interval is running. If a vacancy is announced in one period, then it is followed by a personnel selection period. No one is in a hurry to fill vacancies with just anyone. The employer must appropriately select a specialist of a certain qualification, and it does not matter what kind of work it will be: highly qualified or averagely paid,” says Izryadnova.

According to the expert, so-called quality characteristics are in demand on the market today. Job seekers are required to have specific skills for a specific job, and as qualifications increase, the competency and skill requirements also vary.

Read between the lines. How to spot a bad employer based on a job description Read more

Psychologist's advice

And finally, I offer you advice from a psychologist that will help you get rid of fatigue at work and overcome drowsiness. By the way, read an article on our website about why you want to sleep during your lunch break.

• Listen to your inner state and allow yourself to rest as much as needed.
• Remember that work is not worth your health and good mood.
• Don't limit your world to just the office and client interactions.
• Your comfort should always come first. In old age, you won’t even remember the criticism of your superiors, but spoiled nerves will make themselves felt.