{"id":290919,"date":"2021-07-04T22:21:31","date_gmt":"2021-07-04T19:21:31","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/all-work-and-no-play-take-a-timeout-and-a-step-back\/"},"modified":"2021-07-04T22:21:31","modified_gmt":"2021-07-04T19:21:31","slug":"all-work-and-no-play-take-a-timeout-and-a-step-back","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/all-work-and-no-play-take-a-timeout-and-a-step-back\/","title":{"rendered":"#All work and no play? Take a timeout and a step back"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a2e0fc7e57fb\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a2e0fc7e57fb\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/all-work-and-no-play-take-a-timeout-and-a-step-back\/#HOW_TO_MINIMIZE_ANXIETY_AND_STRESS\" >HOW TO MINIMIZE ANXIETY AND STRESS<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/all-work-and-no-play-take-a-timeout-and-a-step-back\/#Look_after_yourself\" >Look after yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/all-work-and-no-play-take-a-timeout-and-a-step-back\/#Get_your_Zs\" >Get your Z\u2019s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/all-work-and-no-play-take-a-timeout-and-a-step-back\/#Give_your_anxieties_a_name\" >Give your anxieties a name<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/buradabiliyorum.com\/en\/all-work-and-no-play-take-a-timeout-and-a-step-back\/#Make_sure_you_are_treated_well\" >Make sure you are treated well<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/buradabiliyorum.com\/en\/all-work-and-no-play-take-a-timeout-and-a-step-back\/#Think_about_it_tomorrow\" >Think about it tomorrow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/buradabiliyorum.com\/en\/all-work-and-no-play-take-a-timeout-and-a-step-back\/#Breathe_from_your_heart\" >Breathe from your heart<\/a><\/li><\/ul><\/nav><\/div>\n<p>&#8220;<strong>#All work and no play? Take a timeout and a step back<\/strong>&#8221;<\/p>\n<div>\n<p>So take a vacation, dammit. Now that the world is opening up again, consider heading for the beach, the mountains, Disney, whatever. <\/p>\n<p>You\u2019re not doing yourself or your career any favors by working extra hours or responding to e-mails and Slack on demand either, with experts saying that American workers are in danger of becoming burnt out.<\/p>\n<p>\u201cThere\u2019s a huge pandemic of emotional exhaustion,\u201d said Elora Voyles Ph.D., a \u201cpeople scientist\u201d at <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.tinypulse.com\/\">TinyPulse<\/a>, an employee engagement software company on a mission to create h<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>ier employees. <\/p>\n<p>A survey conducted by the company found that more than 93 percent of human resources managers said they were concerned about their employees.<\/p>\n<p>Once you reach burnout, your productivity, performance and even the quality of your work suffers. You are also less likely to be promoted, get a big raise, or be assigned a career-making project. Never mind that your physical and mental health are at risk.\u201c<\/p>\n<p>Burnout disrupts your central nervous system. It takes a long time to recover and become productive again,\u201d said Cait Donovan, author of <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/Bouncebackability-Factor-Burnout-Resilience-Change\/dp\/1735194905?tag=nypost-20\">\u201cThe Bouncebackability Factor.\u201d<\/a><\/p>\n<p>That\u2019s why <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.citigroup.com\/citi\/\">Citigroup<\/a> CEO Jane Fraser won\u2019t let her team videoconference on Fridays, and working outside office hours will more likely earn you demerits rather than gold stars.<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"572\" alt=\"This image from video provided by the Senate Banking Committee shows Citigroup CEO Jane Fraser testifying virtually to the Senate Banking Committee Wednesday, May 26, 2021. \" class=\"wp-image-18717893 lazyload\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/Jane-fraser.jpg?quality=90&amp;strip=all&amp;w=300 300w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/Jane-fraser.jpg?quality=90&amp;strip=all&amp;w=640 640w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/Jane-fraser.jpg?quality=90&amp;strip=all&amp;w=1280 1280w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/Jane-fraser.jpg?quality=90&amp;strip=all&amp;w=1024 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/Jane-fraser.jpg?quality=90&amp;strip=all&amp;w=2048 2048w\" data-sizes=\"(max-width: 640px) 100vw, 1024px\"\/><figcaption>Citigroup CEO Jane Fraser has tried to combat burn out at her company<\/figcaption><figcaption><span class=\"credit\">Senate Banking Committee via AP<\/span><\/figcaption><\/figure>\n<p>\u201cWhen our work regularly spills over into nights, early mornings and weekends, it can prevent us from recharging fully, and that isn\u2019t good for you nor, ultimately, for Citi,\u201d Fraser said in a March memo to employees.<\/p>\n<p><a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.shankman.com\/\">Peter Shankman,<\/a> a serial entrepreneur, author and popular keynote speaker, came to the realization that his job was killing him. <\/p>\n<p>\u201cHustle, hustle, hustle. I couldn\u2019t function like that anymore,\u201d said the Midtown resident. \u201cIf a girl treated me the way I treated myself, I would leave her,\u201d he said. \u201cThe longest relationship we have is with our body. We have to take care of it.\u201d<\/p>\n<p>Wedding photographer <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.kericalabresephotography.com\/\">Keri Calabrese<\/a> said she didn\u2019t know what burnout meant until the New York area went on lockdown last spring.\u201c<\/p>\n<p>Before COVID, self-care for me meant squeezing in an occasional shower,\u201d said the Bridgewater, NJ resident. The working mom of two young kids used to spend most weekends working hard. \u201cIt was really easy to ignore the signs my body was giving me and just push through, then crash all week,\u201d she said.<\/p>\n<p>This is the sort of thing that Chester Elton, co-author of<a rel=\"nofollow noopener\" target=\"_blank\" href=\"http:\/\/\u201cAnxiety at Work\u201d (Harper Business)\"> \u201cAnxiety at Work\u201d (Harper Business) <\/a>knows a lot about. \u201cMany people favor work at the expense of sleep, eating right and relaxing,\u201d he said, pointing out that that\u2019s what he and co-author Adrian Gostick discovered while conducting research for their book. He suggests adding stress-reducing runs, meditation, gratitude journaling and massages.<\/p>\n<p>But it\u2019s not only white-collar workers that need to improve self-care. David Jaffe, vice president of construction liability at the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.nahb.org\/\">National Association of Home Builders<\/a> (NAHB) said that it\u2019s critical for manual workers, too. The NAHB has recently launched an awareness campaign with information and education specifically tailored to construction workers, managers, developers and business owners. <\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"682\" alt=\"Portrait of a tired millennial young businessman in a headset sits at the desk with a laptop,\" class=\"wp-image-18717902 lazyload\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/burnout-at-work.jpg?quality=90&amp;strip=all&amp;w=300 300w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/burnout-at-work.jpg?quality=90&amp;strip=all&amp;w=640 640w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/burnout-at-work.jpg?quality=90&amp;strip=all&amp;w=1280 1280w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/burnout-at-work.jpg?quality=90&amp;strip=all&amp;w=1024 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/burnout-at-work.jpg?quality=90&amp;strip=all&amp;w=2000 2000w\" data-sizes=\"(max-width: 640px) 100vw, 1024px\"\/><figcaption>Stress-reducers can potentially help with work burn out. <\/figcaption><figcaption><span class=\"credit\">Shutterstock<\/span><\/figcaption><\/figure>\n<p>\u201cThe goal is to create awareness that there are options beyond toughing out,\u201d he said.<\/p>\n<p>Overworking might not even be good for your wallet, according to Elton. <\/p>\n<p>\u201cWe often confuse hours with productivity. Working longer and worrying about your job are some of the factors that create stress and anxiety. By the time you reach burnout, your brain has shut down, things take longer to do, and you are completely overwhelmed,\u201d he said.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"HOW_TO_MINIMIZE_ANXIETY_AND_STRESS\"><\/span><strong>HOW TO MINIMIZE ANXIETY AND STRESS<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h2><span class=\"ez-toc-section\" id=\"Look_after_yourself\"><\/span><strong>Look after yourself<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Every expert agreed. \u201cGive yourself as much appreciation as you give your job,\u201d said Shankman. \u201cThat\u2019s the more important relationship and it\u2019s with you your entire lifetime.\u201d<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Get_your_Zs\"><\/span><strong>Get your Z\u2019s<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Shankman hits the hay at around 8:45 p.m. in a pitch-dark room. Almost seven hours later, at 3:30 a.m., the lights in his bedroom start coming on, simulating a sunrise so that waking up is natural, not alarming. \u201cAn alarm doesn\u2019t respect your REM cycle,\u201d he said.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Give_your_anxieties_a_name\"><\/span><strong>Give your anxieties a name<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Clif Smith, author of <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/Mindfulness-without-Bells-Beads-Professionals\/dp\/1119750768\/ref=asc_df_1119750768\/?tag=nypost-20&amp;linkCode=df0&amp;hvadid=507975958237&amp;hvpos&amp;hvnetw=g&amp;hvrand=14853536250732750436&amp;hvpone&amp;hvptwo&amp;hvqmt&amp;hvdev=c&amp;hvdvcmdl&amp;hvlocint&amp;hvlocphy=9003717&amp;hvtargid=pla-1070455514092&amp;psc=1\">\u201cMindfulness Without the Bells and Beads\u201d (Wiley)<\/a> uses \u201ccatch and release\u201d to get rid of unhelpful internal dialogue. \u201cIf I can name it, I don\u2019t have to get lost in it,\u201d he said.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Make_sure_you_are_treated_well\"><\/span><strong>Make sure you are treated well<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Resentment is a big stressor. If you feel like your work doesn\u2019t matter, you\u2019re not being paid fairly, or that your values are mismatched with your company or boss, \u201cit\u2019s time for a conversation,\u201d said Donovan.<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"682\" alt=\"Business people group meeting shot from top view in office.\" class=\"wp-image-18717920 lazyload\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/boss-at-work.jpg?quality=90&amp;strip=all&amp;w=300 300w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/boss-at-work.jpg?quality=90&amp;strip=all&amp;w=640 640w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/boss-at-work.jpg?quality=90&amp;strip=all&amp;w=1280 1280w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/boss-at-work.jpg?quality=90&amp;strip=all&amp;w=1024 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/boss-at-work.jpg?quality=90&amp;strip=all&amp;w=2000 2000w\" data-sizes=\"(max-width: 640px) 100vw, 1024px\"\/><figcaption>It\u2019s important to be open and honest with bosses. <\/figcaption><figcaption><span class=\"credit\">Shutterstock<\/span><\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Think_about_it_tomorrow\"><\/span><strong>Think about it tomorrow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Most things really can be dealt with later, especially on weekends, and after 5 p.m., said Elton. \u201cToo often they come at the expense of eating right, exercising, sleeping and spending time with family and friends. Take time to reset,\u201d he said.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Breathe_from_your_heart\"><\/span><strong>Breathe from your heart<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sit in a chair, breathe slowly, imagine every inhale and exhale coming from your heart. \u201cDo it for two to three minutes,\u201d said Donovan.\n            <\/p><\/div>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">News<\/a> articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/news\/\" target=\"_blank\" rel=\"noopener\">News category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/nypost.com\/2021\/07\/04\/all-work-and-no-play-take-a-timeout-and-a-step-back\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;#All work and no play? Take a timeout and a step back&#8221; So take a vacation, dammit. Now that the world is opening up again, consider heading for the beach, the mountains, Disney, whatever. You\u2019re not doing yourself or your career any favors by working extra hours or responding to e-mails and Slack on demand&#8230;<\/p>\n","protected":false},"author":1,"featured_media":290920,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/07\/vacation-at-work.jpg?quality=90&strip=all&w=1200","fifu_image_alt":"","footnotes":""},"categories":[70897],"tags":[111089,71736,71737,5070,72122],"class_list":["post-290919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-7-4-21","tag-at-work","tag-career-advice","tag-jobs","tag-vacations"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/290919","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=290919"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/290919\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/290920"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=290919"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=290919"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=290919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}