Penyebab Burnout Di Tempat Kerja Dan Cara Mengatasinya

Penyebab Burnout Di Tempat Kerja Dan Cara Mengatasinya
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Pekerjaan apapun pasti memiliki kesulitan, hambatan, dan tantangannya masing-masing. Akibatnya, stress tidak bisa dihindarkan. Seseorang yang memiliki kesulitan mengelola stres di tempat kerjanya berisiko tinggi untuk mengalami burnout. Apa itu burnout?

Burnout adalah suatu kondisi hasil dari stres yang tidak dikenali dan ditangani sebelum lepas kendali. Burnout biasanya ditandai 3 hal seperti 1) kelelahan fisik, yang ditandai dengan suka merasa lelah dan kekurangan energi, 2) kelelahan mental, yang ditandai dengan mulai merasa sinis dan selalu berpikir negatif terhadap orang lain maupun pekerjaannya, dan 3) kelelahan emosional, yang ditandai dengan merasa depresi, tidak berdaya, atau merasa terperangkap di dalam pekerjaannya.

Lalu, apa yang menyebabkan seseorang mengalami burnout di tempat kerja? Dan bagaimana cara mengatasinya?

Penyebab burnout di tempat kerja

  1. Beban Kerja Berlebih

Ketika seseorang memiliki beban kerja yang sesuai dengan kapasitasnya, ia dapat menyelesaikan pekerjaannya secara efektif, memiliki waktu untuk beristirahat  dan waktu untuk mengembangkan dirinya. Sedangkan jika ia memiliki beban kerja yang melebihi kapasitasnya, maka kedua hal tersebut tidak akan seimbang. Hal tersebut membuat karyawan merasa stress dan dapat menurunkan tingkat kinerja mereka.

2. Reward atau Penghargaan yang Tidak Sesuai

Jika imbalan yang diberikan dari pekerjaan tidak sesuai dengan jumlah usaha dan waktu yang sudah mereka berikan, besar kemungkinan seseorang akan merasa bahwa yang ia lakukan tidak sesuai dengan hasilnya. Hal ini membuat karyawan tidak merasa cukup diapresiasi dan  dapat menurunkan motivasi kerja mereka.

3. Rekan Kerja yang Toxic

Dalam banyak kasus, rekan kerja adalah salah satu faktor yang berperan dalam kehidupan pekerjaanmu. Coba kamu screening kembali, bagaimanakah lingkungan kerjamu? Bagaimana hubunganmu dengan rekan kerjamu? Apakah saling mendukung satu sama lain dalam koridor positif atau malah menjadi toxic dalam pekerjaanmu? Berada dalam lingkungan kerja yang toxic dapat berakibat menurunkan motivasi kerja karena merasa kurang nyaman dalam menjalankan tuntutan pekerjaan.

4. Perlakuan yang tidak adil dari atasan

Apakah kamu menerima perlakuan yang adil dan setara di tempat kerjamu? Misalnya, apakah kamu mendapat pengakuan atas kontribusimu atau hanya orang lain yang mendapatkan penghargaan atas pekerjaannya sementara pekerjaanmu tidak perhatikan? Seseorang dapat mengalami burnout jika tidak merasa cukup diapresiasi. Kondisi ini dapat membuat seseorang merasa kurang tertantang dan menjauhkan diri dari tanggung jawab pekerjaannya.

Cara Mengatasi Burnout di Tempat Kerja

  1. Usahakan Beban Kerja Sesuai DenganKontrak Awal

Coba ingat lagi bagaimana uraian pekerjaanmu pada kontrak awal kerja, apakah sudah sesuai dengan beban kerjamu sekarang? Terkadang tanggung jawab yang dibebankan padamu terlalu berlebihan dan membuatmu sering kelelahan. Kamu juga bisa menyusun strategi untuk mengurangi beban kerjamu seperti merencanakan beban kerjamu, memprioritaskan pekerjaanmu, membagi-bagi tugas, mengurangi sifat perfeksionis, dan mengatakan tidak jika diberikan beban kerja yang tidak sesuai dengan kontrak awal.

2. Luangkan waktu untuk refreshing

Ketika kamu mulai mengalami burnout, coba luangkan waktumu untuk refreshing. Sudah seharusnya kamu merasakan liburan sejenak untuk memulihkan kesehatan fisik dan mentalmu. Nikmati waktu liburanmu tanpa harus memegang kerjaan-kerjaan kantor sebelum kamu kembali ke kesibukan semula. Ciptakan waktu liburan yang berkualitas bersama dirimu sendiri, keluarga, atau sahabat terdekat.

3. Ciptakan Energi Positif di dalam diri dan sekelilingmu

Saat sedang mengalami burnout, ciptakan energi positif di dalam diri dan sekelilingmu. Kamu bisa melakukannya dengan cara melakukan olahraga yoga ataupun berkumpul dengan orang-orang dengan berolahraga atau berkumpul dengan orang orang terdekat. Yoga merupakan olahraga dapat menghilangkan stress. Selain itu, dengan berkumpul bersama orang-orang terdekatmu, mungkin kamu dapat menceritakan apa yang sedang kamu rasakan kepada mereka, sehingga beban stressmu perlahan-lahan akan berkurang. Melibatkan orang terkasih yang tepercaya dapat membantumu merasa didukung dan tidak sendirian, sehingga kembali menumbuhkan semangat.

Referensi: https://hbr.org/2019/07/6-causes-of-burnout-and-how-to-avoid-them

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