Why Feeling Burned Out Is a Problem, and How to Get Over It
Burnout is nature’s way of telling you, you’ve been going through the motions your soul has departed; you’re a zombie, a member of the walking dead, a sleepwalker. False optimism is like administrating stimulants to an exhausted nervous system.- Sam Keen
I am a professional who has been in the workforce for over ten years, and I have experienced burnout. It is not easy to notice when it happens or how to recover from it. One of the best ways to measure your own level of burnout is by asking yourself how much you enjoy what you do.
If this doesn’t seem like a question that’s easy to answer, try out these other questions:
How often do I find myself wondering why I’m doing this?
Have my thoughts and feelings about work shifted in any way recently?
Am I starting to lose interest or feel less hopeful about things at work than before?
These are all signs that it might be time for a change. I know you’re a go-getter. You have goals and you want to take on the world, but there’s a difference between being ambitious and being exhausted. When we push ourselves too hard for too long, our minds and bodies begin to shut down in an attempt to give us some relief from stress.
It is not easy to notice when it happens or how to recover from it. There are some warning signs that you might be burning out, so here they are:
-You feel tired all of the time
-You stop caring about your work or anything else that used to matter to you
– You start feeling isolated from friends and family because you don’t want them seeing just how bad things have gotten with your work.
In this blog post I’m going to share with you 10 ways that will help you avoid burn out in your life!
1. Identify your needs and take care of yourself.
We stress ourselves to be everything to everybody that we forget about our own basic needs! You can’t pour from an empty cup, and you certainly won’t have much energy when you go without sleep, skip meals or neglect your social life to please other people. When we ignore what our bodies need, we end up feeling tired and overwhelmed. Be sure to take the time to do things that you enjoy, such as spending quality time with friends/family, reading a good book (my favorite!), taking a bubble bath, scrapbooking (indeed, I’m not the only one who does this?), doing yoga or simply going for a walk! If you ignore your own needs, they will go unmet, and you’ll be completely stressed out.
2. Relax.
Believe it or not, relaxation is a skill that can be learned through practice, just like any other! I know people who have been trying for years without success, but the truth of the matter is that if you try different techniques and keep at them, you will succeed! Deep breathing exercises are an excellent place to start because they’re easy enough to do anywhere and require no special equipment or prior knowledge of any kind. To do deep breathing, sit comfortably with your back straight and close your eyes. Inhale deeply from your diaphragm (your stomach should rise, not your chest) through your nose for the count of four, hold your breath for a moment and then exhale slowly through your mouth. Repeat 10-20 times until you feel more relaxed.
3. Get moving! Use exercise as stress relief.
When we’re stressed out, our muscles tense up because they’re preparing to run or fight (remember that this response was beneficial when we were cave people and there were wild animals about!). Exercise is an easy way to release endorphins into our system, which will help us relax. Yoga is also excellent for this purpose because it’s essentially stretching exercises but done in a quiet setting with calming music playing in the background so you can take time to clear your mind and chill out. You can also try running, cycling, or lifting weights at the gym to get your blood pumping which will help you feel more relaxed once you’re finished. Exercise doesn’t have to be boring! Try taking a Zumba class, join an athletic team or hire a personal trainer for one session so that they can show you how to use free weights properly.
4. Get enough sleep.
Being chronically sleep deprived is very stressful on our bodies because we are essentially living with constant fatigue! Most adults need 7-8 hours of sleep per night to feel rested and avoid reaching for caffeinated beverages during the day to compensate for being tired. If this is an area where you struggle, try setting apart time each evening to wind down, relax and unwind before bed. Dim the lights, put on some soft music, and take your time reading a favorite book or doing some light stretching before you crawl into bed. If you still have trouble falling asleep, try identifying what might be causing difficulty (is it an uncomfortable mattress? A noisy neighbor? Too much caffeine?) and make changes where possible.
5. Get perspective about your problems.
When we feel overwhelmed by responsibilities or stresses at work, it’s easy to lose perspective on the situation because we’re too emotionally involved to see things. To get a new view, focus on the big picture of what is going on in your life right now – Are you struggling with balancing work and home life? Are you questioning your career choices and feeling unhappy at work? Are you having problems with a coworker sabotaging your efforts or just generally bringing everyone down? These are all temporary situations that will pass if we focus on them for the time being and then release them. Once we figure out how to solve our current problem(s) through whatever means necessary (talking it over with a manager, finding strategies to handle difficult people, emailing supportive friends/family members, etc.), we can let go of the stress and move forward.
6. Practice positive self-talk.
Most of us beat ourselves up either overtly or covertly – we’re constantly criticizing ourselves for not being “good enough” as though there was some standard to which we are all being measured. This is not only stressful but also incredibly unfair! We are all human beings with the exact basic needs, and there is no shame in admitting when things get overwhelming because it’s part of life! If you’ve strung together negative thoughts about yourself for years, it will take some time to change your mindset, but practicing positive self-talk daily can help you begin to move in the right direction.
7. Get emotional support from friends/family who understand what you’re going through.
If the people around us don’t understand our problems or how we’re feeling about them, there’s very little chance they’ll be able to provide any real support. The best way to get the emotional support you need is to surround yourself with willing and able to be supportive. If your current friends or family members don’t make you feel supported or they can’t relate, it’s time for a change! Spend less time with those who bring more stress than happiness into your life, and make an effort to spend more time with people who care about how you’re doing.
8. Find hobbies that set your mind at ease.
It’s easy to forget that things in our lives other than work are important enough to merit our attention because we’re constantly thinking about our long list of responsibilities. While this is not necessarily a bad thing (and is very much necessary for survival under normal circumstances), it’s important to remember that we need a break now and then – just not too often! Find a hobby that you can enjoy, whether for a walk, reading, or playing an instrument – whatever makes you happy. Sometimes the best way to find happiness is by setting aside time to do something that pleases us.
9. Let go of control.
To have peace of mind most days, it’s critical to learn how to let go of control because no matter what our circumstances are, there will always be things about which we have no say. To move forward in life with ease, we must accept what cannot be changed (the past) and the present moment without letting feelings of anger, sadness, powerlessness, or resentment get the best of us. If you’re struggling with this concept, it may be helpful to pretend that you are handing your problems over to God/Universe and then let go.
10. Ask for help when needed.
One of the most stressful things about having so many responsibilities is knowing how impossible it is for one person to accomplish everything on their own! Luckily, plenty of people are willing and able to lend a hand – we need to accept their offers! When we feel overwhelmed by responsibilities at home or work, don’t be afraid to ask someone who has offered their support if they wouldn’t mind taking on some extra work until you’re back on your feet. You will feel much better knowing that your loved ones are pitching in to help you through a difficult time than burdening yourself with the feeling of having no support during life’s challenges.
11. Practice gratitude daily.
With so many responsibilities, obligations, and problems we need to attend to, it can be easy to forget how privileged we are at times. Despite our situation (or perhaps because of it), practicing gratitude each day helps remind us of all the fantastic things in our lives that make us happy – even if they seem insignificant or small compared to others! It may not be realistic for you to think about everything you’re grateful for every moment of every day (believe me, I know!), but dedicating even just five minutes before you go to bed each night can help you maintain a positive state of mind.
12. Accept that you’re human and don’t have to be perfect ALL the time.
One of the most common reasons people feel stressed out is because they try to do everything themselves, expect perfection from themselves and others all the time, deny their feelings (even when it’s complicated), refuse to give themselves credit for their accomplishments (no matter how big or small they may seem), and are unwilling to provide themselves with a break (when it’s needed). Look at your responsibilities with honesty, and do the things that truly matter or are urgent take priority? Is there something which can be done later on? Is now really the best time to focus on doing something perfectly rather than simply completing it?
It’s not possible to be perfect ALL the time – we’re only human, and that’s what makes us unique. We wouldn’t be able to learn and grow if we weren’t even allowed to make mistakes or fall short of our expectations now and then. Remember, perfection is relative, so focus on doing your best rather than meeting impossible standards! The more you allow yourself to relax as much as needed during moments of stress, the easier it will become each time.
13. Maintain good posture throughout the day.
Among its many benefits, maintaining good posture can help relieve muscle strain and tension in both mind and body, which helps promote a sense of calmness throughout the brain and alleviates feelings of stress, anxiety, and fatigue. If you’re having trouble remembering to stand up straight, think about the way you would sit if your best friend were watching (or pretend like someone famous or your favorite character is doing so). You’d most likely slide one hip off of the chair and perch on just one butt cheek to maintain balance which would put a lot
Of unnecessary strain on your spine! Instead, sit with both hips supporting you as well as back muscles relaxed but straight. From now on, try to remember this position during times when you feel overwhelmed or stressed out!
14. Stay grounded by taking deep breaths throughout the day.
According to my mentor, who has taught me many things over the years, including how to manage stress, you can relieve yourself of anxiety and tension in the body by taking deep breaths when you start feeling overwhelmed (in addition to maintaining good posture). To do this when depression takes hold, breathe deeply in through your nose while counting slowly to four (or longer if possible), then exhale the breath slowly through the mouth while keeping your lips together.
The more often you practice this technique (and combine it with avoiding stressful situations whenever possible), the easier it becomes for you to maintain calmness in any position. And since we all know that success is usually directly related to our ability to master skills like this, don’t be surprised if others begin asking you what that “secret” is – they’ll soon realize that something’s working!
15. Find a physical activity you enjoy and make time for it.
Exercise can come in many forms, including dancing, jogging, swimming, speed walking, or even gardening if that’s your thing. And while I’m well aware that not everyone enjoys the same types of activities, there are likely some which will appeal to you if you give them a chance. Keep an open mind because exercise is known to have both short-term benefits like increased energy levels and long-term perks by improving your overall health when practiced regularly… all of which contribute to stress relief!
Don’t have much spare time? Try turning off Netflix or closing down other apps on your mobile device during the week or on the weekends to make time for a short workout when you only have 30 minutes or so. Not only will this help improve your overall fitness, but it WILL reduce stress-related symptoms by increasing your circulation and release of mood-boosting hormones like serotonin and dopamine, which is what we all want.
16. Make sleep a priority because you NEED it!
When we deprive ourselves of vital shut eyes, we’re more prone to irritability and moodiness, which in turn can cause us to lash out at others in anger. It’s normal for some people to stay up late every once in a while, but if it becomes a nightly thing, depression and anxiety can certainly set in quickly… something you MUST avoid! It is never too late to start getting the sleep you need. It would be best always to do everything you could to get a good night’s rest. Doing this can improve your mental health, so it’s a great thing to do.
17. When all else fails… Turn to nature!
Whether that means going for a walk in the woods (and taking pictures while there if possible), visiting a local lake or pond, viewing some beautiful images online, or looking at the scenery from your car window while driving somewhere; one thing’s for sure: Mother Nature ALWAYS manages to calm our minds and provide solace whenever we need it most! So use this lifesaving superpower regularly and make time to recharge when you feel things getting a bit too stressful or overwhelming because you won’t regret it!
Reflect, take a break and recharge. Burnout often leads to poor decision making which can make your organization much less productive. This is not the time to “man up” or push through it–it’s better for you if you step back from work for a little while until you feel refreshed again. If this has never been an issue before, consider scheduling in daily activities that help keep stress levels low such as going out with friends, exercising or meditating each day at lunchtime. These habits will become second nature over time and they might even provide some relief when burnout creeps up on you unexpectedly!