7 Tips To Maintain Energy While Doing The Jobs Of Four People

Are you happy or exhausted at work? I have been hearing constantly for months from clients about the unhappiness they are currently experiencing at work and how exhausted they are. I have a number of clients who have conveyed experiences of having to cut the departments they manage in half, while their work load stays the same or increases.

I am witnessing severe burn-out and heightened levels of exhaustion and frustration. At the same time that clients voice their frustrations I also here, "But in this market, I am just grateful to have a job!" This is understandable, but on average we spend 70% of our lives working. Consider, therefore, that even in the most challenging of circumstances it is worth the time to maintain your health, energy, and positive outlook at work.

Over the next couple of months I plan to periodically offer strategies that will help alleviate some of the workplace symptoms many are currently experiencing. Of course, alleviating symptoms isn't a long-term solution to overall dissatisfaction. Nonetheless, temporary alleviation is very self-supportive and can help you more gracefully manage yourself and your circumstances during these trying times.

The tips below specifically address strategies to help manage exhaustion and keep your energy levels raised.

Take Regular Breaks
In The Power of Full Engagement John Loehr and Tony Schwartz came up with an energy management system based on years of experience studying Olympic level athletes. They made a couple of fascinating discoveries. Among those include the obvious, though sometimes overlooked fact that recovery from an output of energy (physical or mental) is critical. In the work environment this translates to taking breaks at regular intervals. Specifically, it is best to take a fifteen minute break every 90 minutes. If you work in front of a computer, checking e-mail does not constitute a break. Allow yourself to take breaks that include getting up from your desk, taking a walk, leaving the building, and drinking water.

Also breaking up your work by alternating mentally demanding tasks with simple busy work can help maintain the energy necessary to keep your mental focus throughout the day.

Create a "not to do" list
I was recently sharing with my business coach that I sometimes find myself getting caught in the "urgent, not important," task category. These are the items on your calendar or lists that seem urgent, but are not ultimately the most critical. They often distract you from the more important tasks that don't always seem as urgent. One example might be checking e-mail when you should really be making a sales call. My coach offered a simple, yet profound suggestion. He suggested I create a "not to do list." Obviously, this list is made up of items on my "to do" list that are not essential and can perhaps be tagged for a later date. Just thinking about creating my "not to do list" increased my energy.

Dissolve your energy vacuums:
A toleration is anything that you are putting up with on a regular basis either physical, mental, or emotional that vacuums your energy. Perhaps there is a project in your queue that you haven't started because you are feeling overwhelmed (see my article on managing overwhelm), perhaps there is a co-worker who is constantly coming to you to gossip and wastes your time in negative energy. What can you do to dissolve these energy drains? Eliminating gossip may be as simple as communicating to this co-worker that you would prefer not to gossip. In regards to overwhelming projects , begin to take the steps to break them down. Delegate what can be delegated and identify tasks that need to be accomplished and a timeline in which to accomplish them. You may be surprised to see your energy raise simply by addressing the issues.

Breathe
Generally speaking we live in a society where many people's breathing is too shallow. And, as the work day goes on and hours have been spent in front of a computer monitor or sitting in a conference board room, breathing tends to get even shallower leaving you with too little oxygen to keep your energy level up. As a matter of fact, when you're sitting all day, your heart is working overtime to pump the blood that would normally be supported by unused muscles (i.e. leg movement supports blood circulation). Therefore, take a few breaks throughout the day to focus on deep breathing. For a series of at least 5 - 10 breaths, focus on exhaling all of the stale breath out of your body and on inhaling oxygen deeply into your abdomen. As you inhale, in your mind's eye imagine that you are allowing breath to flow to all areas of your body.

Eat sensibly and exercise
Avoid the sugar, cake, soda, etc. that is often too pervasive in typical office environments. Obviously, food loaded in sugar will elicit energy crashes, not to mention make you fat. This is also true for a lunch heavy in carbohydrates. Also, one way to help keep your energy levels up during the day is to engage in some exercise during your lunch hour. A simple brisk walk around the block will help.

Acknowledge yourself
If you are doing the work of two, three, or four people as a result of cutbacks at your company I strongly urge you to accept that it is highly unlikely that you will actually get all of your work done. Moving into acceptance of this probability will support you in reducing your stress, which is often the culprit in exhaustion. In addition, simply acknowledge yourself. In a gentle way, let yourself know that you are doing the best you can, and that you deserve to take good care of yourself regardless of the circumstances.

It is understandable that during the chaos we are still experiencing in the realm of employment, unemployment, and company cutbacks that people are unwilling to leave less than desirable working circumstances. However, even within these circumstances it is within your circle of influence to choose how you manage yourself. This can actually leads to a shift in energy, perspective, and even the circumstances themselves. So even on the days that you feel you don't have it in you to take a small action to uplift yourself, you do! I encourage you to take one tiny action that will lead you in the direction of more energy and even more satisfaction!

*** Job coaching with Jason can help you jobflip, which is to take a less than satisfying job and make changes that increase your fulfillment, energy, and inspiration! Click here to learn more.

Follow Jason Mannino on Twitter: www.twitter.com/jasonmannino

Comments

[coastalcarla]

I'll have to try that breathing thing. And force myself to take breaks. I sit so long in one position, typing away, that when I get up my eyes are dry and my ankles are puffy from not moving enough. I hate that.

[Anne Naylor - Huffpost Blogger]

Hello Jason,

What a wonderful and relevant post.

It is so good to read through your tips and to realize that there are things we can do to better manage our lives, even and especially when drowning in overwhelm - or feeling that way.

Thank you for sharing your wisdom, caring and concern and for offering constructive ways we can thrive, no matter what.

Blessings to you,
Anne

[Dr. Judith Rich - Huffpost Blogger]

Hi Jason,

Great advice! It's funny how a simple thing like remembering to take some deep breaths can help restore one's sanity in those moments of overwhelm. Slow, deep breathing helps to keep the blood pressure normal which helps keeps one calm.

I especially appreciate your idea about dissolving the energy drains. One of them is constantly retelling the story to others about how overwhelmed you are. It may garner some sympathy, but it keeps the dynamic of overwhelm recirculating. It's a good one to drop.

I love the rest of your timely, practical tips for how to unplug from the overwhelm merry go round and get back on solid ground.

Thank you!

Love and blessings,
Judith

[Recessionista]

Great post! Thank you for the tips. This is the new workplace dilema, trying to stay sane while you are drowning in workload. I also see alot of "survivor" syndrome going around. This is people who feel guitly for surviving the big layoff, so they think THEY HAVE to work like dogs. And companies take advantage. It's truly work place terrorism.

Thanks for your good tips. Remembering to breathe and a lunch break for some exercise or healhy lunch AWAY from the office are KEY! It's important to get AWAY from the PC screen for awhile!

[Carolyn Rubenstein - Huffpost Blogger]

It's so interesting - so many HuffPost bloggers are relating to your post :). I think there may be a few similarities among us!

I love your "not to do list" concept. I am actually going to try that right now!

But most importantly in that list: Acknowledge Yourself. So simple, yet so hard to put into action!

Thank you so much for a great post!

[Eli Davidson - Huffpost Blogger]

I was JUST off the phone with an event planner that is bringing me in for their next conference. Here's how the conversation went.

"Phew....I have to run...I don't really have a moment to speak...until October 1st.... Last year's conference we had 11 staff members this year we have 4....can't wait to talk on October 1st...bye....."

Like so many organizations that I am seeing "more to do with fewer people to do it."

What a wonderful timely post!!!

[Ed and Deb Shapiro - Huffpost Blogger]

Hey Mate, everyone wants to be happy says, HH the Dalai Lama.

It is everyones birthright to be happy! No one wants to suffer.

There are 2 kinds of happiness relative and absolute.

Relative is looking for happiness outside yourself in the world you might say. If I have that hot chick or gorgeous man. If I get that great house or car or anything ... it is wanting and getting or not getting and being unhappy or disappointed.
Absolute happiness is inner happiness that does not depend on the external ... this can never get you happy as if you get it you can lose it. A partnet can split a car can breakdown etc.

True happiness gives you access to infinite energy as you are up alive an thriving. You bring others happiness and life is sweet.

Meditation is a key to discovering and reveling your true inner peace, joy and brilliant energy

Jason you radiant,

Ed

[Dr. Cara Barker - Huffpost Blogger]

Dear Jason,

I love, love, love this series you are doing. The comments you are hearing 'out there' from clients are surely matching what I'm hearing.

One name for you: Charles Garfield. Around 30 years ago Charlie was doing impressive research on what he called "peak performance." His work became a grandpappy of what's out there now. Charlie was on to something so important, not the least of which was 'regular breaks.' This factor came not from theory, but was a real finding of those 'gold medal winners' on the atheletic field as well as in other industries. We cannot do our best without breaks.

Speaking of which, my dear, I love the 'not to do' list. Primo. I will start up that puppy today!

Love,
Cara

[SonofLiberty1]

DON'T WHINE....

THERE ARE MANY OF US WHO WOULD WELCOME YOUR JOB!

[Kari Henley - Huffpost Blogger]

Hey Jason!
We are on the same wavelength! I am putting in my piece for this weekend on stress and burnout as well. Clearly the country is in overwhelm - and looking for help. I am going to stick in a quote of yours and link to it!
Great job and excellent work on this timely piece!
Kari

[Carolyn Rubenstein - Huffpost Blogger]

I am working on a similar post for next week! I'll have to link to both you and Jason :). I think we're all experiencing a wave of "overwhelm" right now; hopefully, our focus on altering this mindset will improve the current climate!

[Giada]

Breathing is good ... tea break, (break may simply be no more than a trip to fhe office kitchen). Health food from home, and walking for an hour with an associate to relieve stress and steam work for me, (my lunch break = )