It’s natural for energy levels to fluctuate from day to day, but burnout symptoms can undermine your happiness and career. Take a look at the different kinds of burnout and strategies to restore balance in your life.
Researchers at a Spanish university recently discovered at least 3 distinct subtypes of burnout —burnout from overload, burnout from boredom and burnout from being tired.
No matter the kind of burnout you suffer from, burnout symptoms can be damaging to your frame of mind and career. Of course, finding a job you love is the best cure for any burnout. But this is not an all or nothing situation. You can feel better now and stop the effects of burnout with these strategies.
Burnout Symptoms: You Feel Drained and Hopeless About Work.
While it’s normal to have a bad day here and there, you should not feel physically drains or hopeless about going to work. The Mayo Clinic describes work-related burnout as its own form of stress on the job. While it is not a medical diagnosis, burnout can lead to issues with your well-being.
If you typically push yourself to exhaustion you may have burnout symptoms such as feeling hopeless about your career. You may also be prone to complaining about office policies and practices that seem to hold you back. Overload is typically the cause for this symptom, but boredom and exhaustion can also lead to a lack of energy.
Burnout Symptoms: You’re Known as Captain Complainer at the Office.
Being overloaded, bored and or tired can bring on the need to complain. Company policies and so-called incompetent people who are out to get you becomes topic number one of conversations. You see people cringe and back away as you rail on about the injustices of the workplace. In other words, you’re not being constructive, you’re just being critical.
Burnout Symptoms: You Draaaaaag Yourself to the Office.
Sure, after a night of too much merlot and Netflix you may not be all that happy about getting out the door to work. But if you feel hungover when you went to bed at 10 p.m. after a mug of chamomile, you may have burnout. Do you wish for a flat tire or some other surprise so you can avoid going to work? Have you burned through all of your sick time with *cough cough* the crud?
Burnout can cause stomach issues, headaches and other physical symptoms that are not related to an illness or condition. Check yourself: Do you feel instantly better when you leave work or feel these symptoms the night before a big day at the office. Work stress can be the cause. Affirmations can help you cope.
Burnout Symptoms: You’re at Work, But Not at Work.
Sure you’re physically in your cube warming your seat and staring into a computer screen, but you are paying your bills and scanning People.com for the latest in royals news. You lack energy and find it hard to concentrate. It’s exhausting to keep up with the office chit-chat. Pretending to be productive is just as tiring as being productive. You’ve window shopped Amazon for under desk nap systems.
Fixes for Burnout
Fixes for Burnout Caused by Overload
1. Set Reasonable Goals.
Be realistic about your capacity and schedule. Calculate what it will take to complete a project before you commit. Learn to say no graciously. Anticipate what additional resources you may require and ask for them before you need them.
2. Focus on Solutions.
Even if your conclusions are valid, chronic complaining may darken your mood and drive people away. Propose constructive alternatives when faced with a challenging situation.
3. Celebrate Your Wins.
Make a list of your significant victories and their importance. Journaling a list of your top wins for the week will help you feel like you accomplished about. Writing them down will let you relive the time you negotiated a great deal or hired a top-performing sales agent anytime.
4. Work on Your Personal Life.
Excessive hours at the office could be a sure sign that you’re trying to compensate for shortcomings in other aspects of your life. Engage in spiritual practices, strengthen your relationships, and take up a hobby. Have you tried mediation? This beginner’s guide to meditation has everything you need to know about the practice.
Fixes for Burnout Symptoms Caused by Boredom
Maybe you feel like you’re coasting at work. People experiencing this type of burnout also tend to be vulnerable to cynicism and they try to avoid difficult issues.
1. Tackle a New Challenge.
Volunteer for a demanding assignment. Pick something that will give you a chance to acquire new knowledge and learn additional skills.
2. Think Positive.
Counter cynicism by reflecting on the positive qualities of the people and events you encounter. Remind yourself of all the wonderful things you have to be grateful for.
3. Flutter Like a Social Butterfly.
You can find stimulation and purpose, even if your job consists of routine tasks. Just concentrate on what you can do to help others. Brighten your supervisor’s day by delivering a sincere compliment or please a customer by being extra attentive.
FIxes for Burnout From Being Worn Out.
If you have worthy goals but find it difficult to achieve them, this could describe you. Ask yourself if your motivation sinks when you encounter barriers and stress.
1. Work Ahead.
Take the long view when you’re starting a project. Picture the typical obstacles that you’ll likely meet along the way and be prepared to address them. Figure out who you can contact for expert advice or where you can locate additional financing.
Stress is part of most jobs. Rely on methods that dissolve tension for you. Listen to instrumental music, pet your dog, or sign up for yoga classes. Meditate.
3. Rekindle the Old Flame.
Give yourself periodic reminders of why your work is important to you. You may discover multiple sources of gratification, including supporting your family and contributing to society.
Before you consider handing in your resignation, spot your personal brand of burnout and overcome it. Taking constructive action will make your job more satisfying. Good luck and avoid the burnout.