Let’s define burnout
“Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed and unable to meet constant demands. Burnout reduces your productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give.” – HelpGuide.org
Are you experiencing work burnout?
Ask yourself these questions and if you find yourself answering yes to any of them then you are most likely experiencing work burnout:
- Do you drag yourself to work and have trouble getting started once you arrive?
- Are you more irritable or impatient with co-workers, customers, or clients?
- Do you lack the energy to be consistently productive?
- Do you lack satisfaction from your achievements?
- Do you find it hard to meet your goals because you are stuck in limbo?
- Are you sleeping enough?
- Are you troubled by unexplained headaches, backaches, or other physical complaints?
Things that can cause burnout:
- Unclear expectations
- Lack of control
- Lack of sleep
- Poor job fit
- Taking on too much
- Poor planning
- Dysfunctional workplace dynamics
- Lack of activities outside of work
Remember, these are just some of the things that can cause a burnout. Burning out is a serious matter and sometimes can last days or even weeks. You want to recognize the warning signs early on and be sure to take care of it right away.
Consequences of not taking care of yourself when you experience burnout:
- Fatigue
- Depression
- Excessive stress
- Insomnia
- Anxiety
- Change in eating habits
- Change in exercise habits
- Alcohol or substance abuse
- Vulnerability to illnesses
- A negative spillover into personal relationships or home life
- Not being happy with life
Once you recognize burnout here’s how you can manage it:
- Evaluate the options
- Write out things you might be able to delegate
- Seek support
- Write out things you might be able to cut out completely
- Assess your situation and your interest. Given the situation, what can you change?
- Schedule things
- Put the phone away!
- Turn off notifications especially on email! You check it enough anyways
- Sleep more
- Exercise more! This is huge and can do wonders! You will be surprised with the results
- Go on vacation
- Practice positive thinking
- Learn to say, “No.”
- Write out your goals (try the BSQ Method)
Your health comes first and no job is worth risking that! Remember, at the end of the day you are replaceable –Harsh, but true! That’s why it’s so important that you take care of yourself and recognize when a burnout is approaching or worse, when you already have it.
Take this quick “Burnout Self-Test” provided by MindTools.com to see how close you are to #Burnout.