Let's tell you about burnout & what to do about it
- A sense of exhaustion/depletion
- Mental distance from or negativity/cynicism about work
- Decreased effectiveness
Simply put, the tank is empty.
Here are 10 signs:
A clear sign of burnout is when you feel tired all the time. This exhaustion can be emotional, mental or physical. It’s the sense of not having any energy, of being completely spent.
When you don’t feel enthusiastic about anything anymore or you no longer have that internal motivation for your work, there's a good chance you're experiencing burnout.
When this happens, you may feel like what you’re doing doesn’t matter that much anymore, or you may be disillusioned with everything. You might notice that you feel more generally pessimistic than you used to be.
Burnout and chronic stress may interfere with your ability to pay attention or concentrate. When we're stressed, our attention narrows to focus on the negative element that we perceive as a threat.
When stress becomes chronic, this narrow focus prevents us from paying attention to other things.
Not sure whether you're burnt out? Compare your current performance to previous years. As burnout tends to happen over a long time, this approach might reveal whether you're in a temporary slump or experiencing more chronic burnout.
This tends to manifest in one of two ways: (a) You’re having more conflicts with colleagues/friends/family or (b) you withdraw, talking to your coworkers and family members less. You might be there in person but tuned out.
When suffering from burnout, some people engage in unhealthy coping strategies like drinking too much, smoking, being too sedentary, eating too much junk food, not eating enough or not getting enough sleep.
Even though you might not be working at a given moment, if you’re expending mental energy mulling over your job, then your work is interfering with your ability to recover from the stresses of your day.
This is the tendency to feel less happy and satisfied with your career and with your home life. You might feel dissatisfied or even stuck when it comes to whatever is going on at home, in the community or with your social activities.
Over a long period of time, serious chronic stress can create real health problems like digestive issues, heart disease, depression and obesity.
1. Take Relaxation Seriously
Whether you take up meditation, reading a book, taking a walk or visiting with friends and family, truly think about what you'll do to relax & find time for it.
Find something outside of work that you are passionate about that's relaxing, engaging and really gets you going—whether a hobby, sports or fitness activities or volunteering in the community.
While communication technology can promote productivity, it can also allow work stressors seep into family time, vacation and social activities. Set boundaries by turning off cell phones at dinner and delegating certain times to check email.
Research suggests that having fewer than six hours of sleep per night is a major risk factor for burnout, not least because poor sleep can have negative effects on your job performance and productivity. Sleep deprivation can also lead to fatigue...
Often, when people are burnt out, they spend a lot of time worrying that they’ll forget to do something or that something important is going to slip through the cracks. Get organized, clear your head, put together a to-do list and prioritize.
It’s important to be familiar with the physical signs that you might be under too much stress: more headaches, tight shoulders, a stiff neck or more frequent stomach upset. In terms of mental health, burnout affects depression and vice versa.
Do have a lovely evening.