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Apa Itu Burnout?
Burnout berbeda dengan kelelahan biasa karena gejalanya jauh lebih kompleks. Seseorang yang mengalami burnout kehilangan motivasi, merasa tidak puas, dan akhirnya terjebak dalam rutinitas tanpa makna. Selain itu, lingkungan kerja yang penuh tuntutan sering memperparah keadaan. Ketika batas antara pekerjaan dan kehidupan pribadi semakin kabur, tekanan pun semakin berat. Akibatnya, seseorang merasa terus dikejar tanggung jawab tanpa memiliki ruang untuk bernapas.
Metode STOP untuk Mengatasi Burnout
Salah satu cara praktis melawan burnout adalah dengan metode STOP. Metode ini mudah diingat dan bisa diterapkan sehari-hari.
- S – Shut down from work
Tetapkan batas jelas antara jam kerja dan waktu pribadi. Berhentilah bekerja di luar jam kerja agar tubuh dan pikiran bisa beristirahat. - T – Track your success
Catat setiap pencapaian kecil yang Anda raih. Dengan begitu, Anda bisa lebih menghargai usaha sendiri dan merasa lebih percaya diri. - O – Offload extra work
Jangan ragu menolak pekerjaan tambahan yang berlebihan. Evaluasi kemampuan diri dan prioritaskan pekerjaan yang penting agar tidak terbebani. - P – Plug into the present moment
Nikmati momen saat ini dengan melakukan aktivitas yang membuat rileks. Anda bisa berjalan santai, bermeditasi, atau sekadar berbincang dengan keluarga.
Mengapa Metode STOP Penting?
Metode STOP membantu seseorang mengembalikan batas sehat antara kerja dan kehidupan pribadi. Dengan menjaga batas tersebut, energi bisa pulih dengan lebih cepat.
Selain itu, mencatat pencapaian kecil meningkatkan rasa percaya diri. Beban kerja yang seimbang menurunkan risiko gangguan mental. Pada akhirnya, tubuh dan pikiran yang segar membuat produktivitas meningkat.
Tips Praktis Mengatasi Burnout Sehari-Hari
Selain metode STOP, Anda juga bisa mencoba beberapa langkah sederhana setiap hari untuk menjaga kesehatan mental.
Pertama, tentukan jam off work agar Anda memiliki waktu jelas untuk berhenti bekerja. Gunakan waktu tersebut untuk bersama keluarga, menjalani hobi, atau beristirahat dengan tenang.
Kedua, buat jurnal pencapaian harian atau mingguan. Dengan menuliskan keberhasilan kecil, Anda bisa melihat progres nyata dan menumbuhkan rasa syukur.
Selanjutnya, evaluasi beban kerja secara teratur. Jika pekerjaan terasa terlalu berat, katakan “tidak” pada tugas tambahan atau minta bantuan rekan kerja.
Terakhir, lakukan aktivitas yang menenangkan. Olahraga ringan, meditasi, atau berjalan kaki di luar ruangan dapat merilekskan tubuh, memberi energi baru, dan memperbaiki suasana hati.
Kesimpulan: Jaga Batas dan Hargai Diri Sendiri
Burnout tidak boleh diabaikan karena berdampak besar pada kesehatan mental dan fisik. Dengan metode STOP dan langkah sederhana lainnya, Anda bisa menjaga keseimbangan hidup. Ingatlah untuk selalu memberi ruang bagi diri sendiri, menghargai pencapaian kecil, dan menetapkan batas yang sehat. Dengan cara ini, energi akan kembali, semangat terjaga, dan hidup terasa lebih bermakna.
“Baca Juga: Bahaya Kesehatan Pasca Banjir: 6 Penyakit Mengintai“
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