WELCOME TO BURNOUT TOWN
There's never enough time in your day. You constantly find yourself rushing to get somewhere, answer phone calls and emails, or finish something. Whether you wake up early or sleep late, whether you work from home or commute, it just seems like you are always behind, constantly tired, and lately, you even feel a sense of cynicism creeping up on you. That is burnout, and you have arrived.
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SIGNS OF BURNOUT
Burnout has been a growing problem for decades, with experts researching the condition as far back as the 1970s. Unfortunately, many of us will experience burnout at some point in our professional careers.
You may be tempted to write it off as exhaustion, stress, or something similar, but burnout is more than that. It is more than a particularly tough week or month at work. It is more than a few days of missed sleep as you grind towards a looming deadline. Burnout is serious, and it starts slowly but accumulates over time due to chronic unmanaged stress.
For many, it is hard to realize that they are burned out. But three key components offer a clue to when you are approaching burnout.
Physical and Emotional stress:
Are you constantly tired? Do you have trouble sleeping? Are you getting sick, feeling under the weather more often than before? Physical and Emotional stress is one of the three significant signs that you may be approaching burnout.
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Cynicism:
When was the last time you had something good to say about work? Do you find yourself down on your achievements and work lately? Is it hard to ward off negative feelings and outlook about your career, colleagues, friends, or family? Though it is easy to dismiss as a result of a bad day, week, or month at work, being increasingly cynical may signify that you are approaching burnout.
Self-Blame:
Yes, it is healthy to look at your work with a critical eye. But the line between being self-critical to improve and being despondent is thin, and it is important to stay aware of your mental and emotional well-being.
Do you find yourself blaming yourself for every little thing that has gone wrong lately? Do you find yourself feeling hopeless about your ability to accomplish seemingly easy tasks at work? Do your thoughts recently about your ability to perform your duties at work or home? Being overly self-critical, blaming yourself for everything, and not seeing your accomplishments and failures may be another vital sign that you are nearing burnout.
Though the term is often tossed about, burnout can lead to serious health issues both physically, emotionally, and mentally. Those health issues include an increased risk of developing substance abuse, depression, or even suicide. So, while you may want to push off taking care of yourself, the risks are high, and it is important to address the issue as soon as you can.
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TIPS TO DEAL WITH BURNOUT
Life is challenging, no matter how old you are or what stage in your life and career path you are on. For many of us, the drive to do a little more, work a little harder is necessary to achieve our goals. However, it makes it easy to ignore the warning signs our bodies send out, letting us know we are close to the danger zone.
A LITTLE BIT OF CONTROL GOES A LONG WAY
One of the first things you can do for yourself is spot the early signs of burnout. In many cases, burnout can be caused by a lack of control, especially in our work lives. We don't always have the opportunity to pick our work hours or our projects. But knowing which things you can control and which you can't ultimately help you ward off burnout. By having an idea of your flexibility, you can create a routine or structure to your day around the things you can control. Making burnout less likely.
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SAY NO TO ISOLATION, SAY YES TO SELF CARE
Yes, we know you are drained, cranky and the last thing you want to do is speak to another human being. But research shows that interacting with other people can increase positive emotions. So, while burnout can amplify negative emotions, social interaction amplifies positive emotions, which is why the best time to reach out to your friends and family is when you most feel like retreating from the world. Of course, you can also try other self-care activities such as meditating, spending time outside, walking in the park or exercising, or letting your brain relax by doing nothing at all.
BE PICKY
No, you can't just quit your job without a plan, and no, you cannot avoid ALL your colleagues ALL the time. BUT, you can be more selective about how you approach work in the future. If you feel more cynical than usual, make it a point to avoid negative work chatter, which will only add that feeling. Instead of taking a break in the breakroom or other places at work where everyone gathers to complain, grab yourself that cup of coffee or tea. Pick up a low commitment mood-boosting activity like a coloring book, listen to an upbeat song or short clip of your favorite comedian. The stakes are relatively low, and those short but frequent breaks can help diffuse stress build up over time.
DETOUR, STRESS AHEAD
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We all have that project or client that you would love to avoid if possible. Every time you think about the person or project, you feel a growing sense of dread. Unfortunately, the reality is that they may be the biggest client or project at work, the one that keeps everything else running smoothly. Since radio silence is not an option, and neither is running away, developing strategies to deal with complex work situations can also help you deal with burnout.
One approach can be setting specific times and days for working on the project or dealing with the client. Then, make a hard rule not to go outside those times unless unavoidable. For example, relegating that client to say Thursdays at 10 am after you've had coffee, answered some emails, and had time to gather your thoughts. Planning ahead of time for the stressful situation takes the edge off the interaction.
You can do other things to reduce the stress associated with that client or project, such as moving all communications to the form of contact that works best for you. For example, some people find phone calls quick and effective, while others prefer emails. Now, instead of dreading their number popping up on your phone or a new email in the inbox, you know that you will deal with that at a set time for a set duration. Doing so allows you to plan more effectively and frees up mental space to deal with other responsibilities without feeling like a guillotine is hanging over your neck.
Burnout has been a persistent problem in the workforce for decades, but there are effective ways to avoid it. If you have already been struck by burnout, find small ways to take back some of your time and control, get plenty of rest, and allow your body to recuperate.
