10 proven antidotes for workplace burnout.

A week's worth of work lands on your desk with a resounding plop. "I need these completed by tomorrow morning," the boss says as be or she walks briskly out the door. You stare at the towering pile. The phone rings incessantly. Your stomach screams for another antacid. Lunchtime comes and goes without a whimper. Exhausted, you numbly struggle through the day, snapping at coworkers and deciding for the thousandth time that this job just isn't fun anymore. Sound familiar?

Burnout is described as the mental and physical exhaustion that results from long term stress, overwork, and the unhealthy condition of spreading yourself too thin. Let's face it; our workforce is on a roller-coaster ride requiring instant results while multitasking. Demands often exceed abilities.

How do we avoid this phenomenon? Most of us can't quit our jobs. Finding ways to combat stress will help, but it's not enough. We all have a finite amount of energy from which to draw as we work to fulfill our roles in life. But unless we replenish this energy, burnout is just around the corner.

There are ways to refuel both at home and at work. Some are surprisingly simple.

1. Learn to say no. Did I just hear a "get real" snort? Would your boss consider such a declaration tantamount to mutiny? Consider this: Oftentimes we're asked to do things that don't really fall under our job description. Perhaps we don't want to disappoint the person doing the asking. Maybe we want to be liked. Whatever the reason, we often agree to do extraneous tasks that add to our daily grind. Practice saying no.

If no is too harsh a word for you, consider this: When someone asks you to do something, tell them; "Let me think about it and get back to you." Then if you decide that accepting the new responsibility would overload you, contact that person and calmly say, "Thanks for the opportunity, but it just doesn't fit into my schedule right now." This response is diplomatic and shows that you at least gave the idea some thought.

2. Take your full lunch break every day. Physically leave your work area. Leave the building if you can--the farther, the better. After enjoying your meal in peace, do something else that takes your mind off work, such as reading a chapter in a favorite book, grabbing a quick nap, or exercising.

When we focus on one job for extended uninterrupted time periods, our minds tire. We lose objectivity, not to mention creativity. Give your brain a break.

3. Eat a healthy lunch. Don't gulp down whatever is conveniently placed at your fingertips by a vending machine. The makers of those tempting treats don't necessarily have your good health in mind--just your hard-earned cash. Take your time. Don't rush to inhale the current grease-drenched offering at the nearest fast-food restaurant, either. Good nutrition is elemental in sustaining that all-important energy. Choose high-octane fruits, vegetables, whole grains, and low-fat proteins. Remember, your body is part of your ;'beat the burnout" program. (See Fast-track Nutrition in this issue.)

4. Pray. Go ahead. Laugh. God doesn't care. But I'm willing to bet that you've prayed at your workplace at least once in the past week, even if all you blurted out was "God, please let this torture end!"

We've all been there, sitting in the midst of the storm, offering up the well-spoken supplication "God, help me!" Now, simply expound on that thought. "God, help me ... with such and such because ..." Prayers offer hope and a sense that you're not alone. They also play an important role in coping with life's difficulties, both big and small. Think of prayer as good nutrition for the soul.

5. Listen to music. OK, I admit that cranking up the volume on the latest metal band CD right in the middle of your workday just might cause your boss to reach for a pink slip. But appropriate music (you decide) during appropriate times can have a revitalizing effect. The music of one particular instrument the harp has unique healing properties and has been used by corporations in stress management programs. You can purchase a portable CD player with earphones for not a whole lot of money at your local electronics store.

6. Maintain a sense of humor. Not an easy thing to do, but important. Being revved up and on edge for extended periods can potentially damage a vital organ or two. A good belly laugh reduces the body's stress hormones--those infamous fight or flight igniters. Laughter also enhances your immune system, relaxes your muscles, and diminishes your perception of pain.

Find the absurd in whatever stressful situation you're facing, and share your thoughts with a trusted coworker. Which brings us to the next step.

7. Develop a support system. While it's true that misery likes company, nothing throws a wet blanket on an attempted mental revival more than a bunch of people sitting around complaining about their lot in life. Don't surround yourself with such people. This will only add to your dissatisfaction and apathy.

Does this mean you shouldn't vent your frustrations to a sympathetic and trusted ear? Not on your life. Venting, when done without malice, can lower stress. Sharing experiences often reveals the reassuring fact that we're not alone. Who knows, maybe your coworker will offer a piece or two of sound advice. The trick is to not allow the sharing time to turn into a broken record of complaints.

8. Exercise. "Where in the world will I find the time to exercise when I'm still trying to find enough time to complete my work?" Remember, you've been practicing saying no. You should soon be seeing those late-night work sessions ending, right? Even if you've not shortened your workday just yet, you're still in luck. Studies have shown that exercising as little as five minutes at a time can increase energy through the body's release of endorphins-those lovely little hormones that elevate mood, reduce fatigue, and increase vigor. Go for a brisk walk down the hall, down the stairs, down the sidewalk. Just don't forget to come back to your office!

9. Find a hobby. Broadening your interests outside of work serves a dual purpose. First, your mind quits dwelling on the job 24/7, so the edginess that you bring home falls away, leaving you calmer and happier. Second, involving yourself in something new stimulates your mind and body, renews your energy, and positively affects your attitude.

10. Meditate. This calms the mind, forcing you to focus your energy inward and shut out the world's distractions. Meditation also increases the oxygen supply to the body through regular deep breathing. Together these benefits rejuvenate a sagging energy level, refueling your body and mind for another round of work.

The best part of meditation is that you can do this periodically throughout your workday. Simply relax back in your chair, close your eyes, and for a couple minutes focus on a positive word or phrase as you breathe deeply in through your nose and out through your mouth. While you're at it, spend a few moments talking to God. He's never too busy to listen.

We rush through our lives intently straining to accomplish each and every goal set before us while giving little thought to that energy well from which we draw inspiration and perseverance. Refuel and refresh yourself daily. You deserve it. Your body deserves it. Your family and coworkers deserve it. Yes, even your boss deserves it.

Don't let the well run dry.

Holly Moore is a registered nurse working in a critical-care unit at a major metropolitan hospital. She lives in Westfield, Indiana.