Disclaimer: In Real Life is a platform for everyday people to share their experiences and voices. All articles are personal stories and do not necessarily echo In Real Life’s sentiments.
Although those of us from the younger generation are often accused of being snowflakes by our elders when it comes to discussions of work related burnout, it’s more that our elders do not see how different the workplace is for us now compared to what it was like for them.
In the workplace now, communication is near instantaneous – we no longer have to wait days for a response thanks to the increasing use of digital technology. And not only are we working harder, we are also being paid much less. Our minimum wage, a mere RM1,200, is frankly a national joke.
It’s no wonder that we’re facing burnout as a constant challenge to our productivity. Burnout is something that must be handled carefully. If not, it could linger for years, dragging your mental and physical health down the drain as you struggle to meet goals.
Here are 5 tips to handle burnout in the Malaysian workplace:
1. Resign from your toxic job
This is easier said than done, but it’s definitely possible to engineer events in such a way that you can resign your job after getting an offer from another company. If you can afford it, it would be good to take a short break before starting your new job.
The key is to learn that you must leave a toxic situation. Workplaces that are toxic cannot be changed, sadly. One is more likely to be changed by the toxicity than to successfully change it to become healthier.
However, it is essential to recognise why exactly the workplace is toxic so you can learn from the experience. Sometimes you’re overworked at your job because you’re taking on responsibilities that should be divided between more people. Or maybe your boss is supremely toxic and cares only about quotas and margins, forgetting that their underlings are human.
Whatever it is, it’s not worth the long term effects of burnout. Get out while you still can!
2. Focus on your life outside of the workplace
Whether you have a futsal team with friends or enjoy splattering paint on canvas, it’s always good to focus on your leisure time. It’s easy to let work dominate your thoughts after checking out of the office, but your work isn’t your whole life – keep them separate.
Reconnect with friends and family, make yourself part of a community, volunteer, get politically active… There’s more to life than your work. You don’t want to realise as an old person that you should have spent more time with the ones you love.
It’s also easy enough to allow your hobbies and interests to fall by the wayside due to being so busy at work, but sometimes it’s what you love that will keep you relatively sane during work crunches.
Even though your work is a necessary part of your life, so is your enrichment. Like how rats weren’t made only for lab experiments, humans weren’t made only for the capitalist grind.
So get out there and get involved!
3. Invest in the comfort of your bedroom
For many, the bedroom is a getaway from material worries. Spending time in the most intimate room in your house is part of the process that nourishes your soul and rejuvenates you. That’s why your bedroom should be tailored to your comfort!
If you enjoy feeling like you’re in a nest made up of lots of pillows, just get yourself more pillows. If you actually prefer living in a dark cave, get yourself blackout curtains. Find out how you can make your room more comfortable for yourself and just do it.
Your bedroom is your refuge from the outside world. Let it be a place where you enjoy relaxing, where you can just switch off and rest.
4. Recognise your value
Maybe the issue is not exactly the amount of work piled onto you, but that you’re not adequately compensated for the work you’re doing. It’s pretty likely that you’re underpaid! A 2018 report released by Bank Negara Malaysia showed that consistently across the board, Malaysians are paid significantly less than what they should be in comparison to the value of our labour.
Unfortunately, despite Malaysia not having a law that penalises discussion of salaries, many Malaysian employees do not allow their employees to discuss their salaries with each other. So yes, you can be penalised at work for discussing your salary with your colleagues.
But you can get a good idea of what you should be paid by checking out sites like Glassdoor or by talking to other people in your industry. Once you have an understanding of how much you should be paid, it’s worth preparing a presentation regarding a potential raise.
Because of the profit motive, companies aren’t going to pay you more. You have to fight for a decent wage, sadly. And if they refuse to give it to you, there’s no shame in seeking employment elsewhere that will pay you a fairer amount.
5. Prioritise your physical and mental health
You don’t have to immediately metamorphosise into a gym junkie but there are ways you can incorporate more awareness about your health in your daily life. Take account of how you feel physically and mentally every single day – journaling is a great way to do this. If you’ve been avoiding any health checkups, please go get them done! Routine checkups are the best way to keep an eye on any potential health issues or hereditary illnesses.
Some may prefer the conventional method of joining a gym to work on their physical health but it’s really important to tailor this to your preferences. You may like doing a martial arts workout or dancing or hiking in nature – you have to choose something that you will consistently do because you enjoy it.
Your mental health must also be taken care of. If you feel that therapy will help you (and it will), there are many options out there. If you need medication, do not be afraid to seek it out. There is still some stigma about taking psychiatric medications, but don’t let it bother you. Remember that your mental health is still a big component of what comprises your overall health. If your mental health declines, so will your physical health.
Like with many other ailments, it’s best to prevent burnout than to cure it
Burnout can take years to recover from. The PwC Hopes and Fears 2021 report showed that Malaysians have a real risk of burnout due to the digital workplace – a blurring of boundaries happens that erases delicate work-life balance.
Unfortunately, corporations are unlikely to care about employees over profits and so we must take care of ourselves.
For more stories like this, read: I Got A Job With Both Higher Pay & Higher Stress – Is It Worth It?, 10 Signs That Your New Malaysian Workplace Is Toxic & That You Should Get Out IMMEDIATELY, and Malaysian Employers Think Raising The Minimum Wage Is A Bad Idea – Here’s Why They’re Wrong.
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