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If a friend, or maybe an employee, has recently come to you complaining about a condition known as burnout, you may be wondering if this is a real condition or not. The answer is that burnout is real! And it certainly isn’t as easy to solve as some doubters of the condition may lead you to believe.
Burnout Is Not Just “Stress”
People who argue that burnout isn’t real will try to explain the feelings associated with burnout as just simple stress. This couldn’t be further from the truth. Yes, chronic stress is a condition related to burnout. But while stress can go away on its own, burnout is a very complicated condition that won’t just “go away” one day. Rather it will likely take action, and a lifestyle change, to fully remedy it, and you can’t fix it by just taking a day off. Rather it will need a broader approach to address the systematic problems which are causing it.
Burnout Doesn’t Just Happen One Day
Another thing the skeptics will have you believe is that burnout just happens one day. But this isn’t true at all. Burnout isn’t something you just wake up with one day. Rather, it is something that occurs over a long period. Burnout formulates over years of having too heavy of a workload, too much stress, and little or no reward.
Burnout Causes Real Damage
Another thing about burnout that makes it a real condition is that it has the power to do some serious damage to the body if it is left untreated. Not only can it lead to mental issues such as depression, anxiety, and panic attacks, but it can also lead to physical issues. While they can start as something simple such as headaches, these physical issues can quickly escalate to cause lasting damage to the body’s digestive system, nervous system, and even the heart.
There are many skeptics out there who doubt that the condition of burnout is real. This is probably only because they haven’t experienced it for themselves and can’t imagine the difficulty of a condition like burnout. Burnout is real. It isn’t stress, it doesn’t happen overnight, and it does cause real damage. This is why it is important to ensure you take all the steps you can to avoid burnout.
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If you want to become more productive, it helps to understand how productive people think. Even if this way of thinking doesn’t come naturally to you, you can adopt these principles and apply them to your own work life.
Priorities matter.
People who are the most productive are clear about their priorities. They know that some things are more important than others and they’re able to attack the most important things first.
If this isn’t your usual habit, start each day by making a list of tasks and placing them in order of priority. This will help you to get the most important things done first and even help you to eliminate tasks that really aren’t necessary.
Understanding priorities also makes it easy to delegate tasks and avoid things that might take away from reaching goals.
Plan for success.
Productive people generally make a plan. They may schedule their next day at the end of the current work day. This makes it easy to jump right into work the next day without having to take time to decide what’s next on the list.
Eliminate time wasters.
There are many things throughout the day that could threaten to take away from productivity. Productive people know how to put those time-wasters on the back burner and stick to the important work.
It could be social media, chatty coworkers, emails, text messages, phone calls, or reading online news that prevents you from getting business done. Set those things aside and schedule a specific time when you’ll allow yourself to participate in those things.
Take responsibility.
People who are productive are happy to take responsibility for both their successes and their failures. Rather than looking to point the finger at someone else, they make sure to stay accountable for their work.
Learn from mistakes.
When you’re working to be more productive, it helps to understand that mistakes are learning tools. Productive people are aware that they will make mistakes but they look to learn from them instead of letting mistakes throw them off course or cause them to quit.
Use Efficient tools.
Productive people also know it’s important to have the right tools to do the job. That means having a high quality computer, the proper software and even the right desk setup. When you have what you need in your workspace, it helps you to get more done.
Think about your own productivity levels. Where can you make changes in your mindset to become more productive? Small changes can lead to big results.
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Burnout is more than just stress. It’s more than just being tired, or being bored.
Are you feeling emotionally, physically, and mentally drained? Does nothing you do seem to help the feelings go away? It’s possible that what you are experiencing is a condition known as burnout.
What Causes Burnout?
According to Psychology Today, the condition of burnout is far more than simply being overworked. Rather, it is a result of working long hours combined with feelings of cynicism and depression. These negative feelings usually result when an individual is in a job where they feel they are out of control of the situation. Either that, or it places them in situations where they may be asked to complete tasks that go against their worldview.
People can also feel burned out due to working towards a goal that they don’t agree with. Or if they feel they lack support as they work towards a specific goal.
How Do You Know If You Are Burned Out?
If you drive or walk to work every day with a sense of dread, this is a sure sign of burnout. If you feel cynicism, anger, or irritability towards your job or others, this is another sign you may be becoming burned out. You will often notice you are burned out when feelings of depression, dissatisfaction, and cynicism don’t go away for an extended period. You may also begin to have other physical or mental health problems such as headaches, fatigue, heartburn, and other gastrointestinal symptoms.
Burnout vs. Stress
It’s important to differentiate between regular stress having to do with work and the state of being burned out. Stress is usually temporary and easily remedied. Burnout is a long-lasting condition that may need the help of a professional to treat.
Stress is usually short-lived or tied to a specific goal. And when that goal is accomplished, the stress usually goes away. On the other hand, burnout is an extended period of stress accompanied by emotional changes. Regular stress, on its own, is not harmful. Burnout is damaging to both the individual who feels the burnout and those involved in that individual’s life. Overall, burnout is a very dangerous period of extended stress or dissatisfaction with your job or home life. And if left untreated, burnout can lead to a host of other problems in your life. This is why you should learn to recognize the early signs of burnout and make changes in your life before it’s too late.
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Burnout is a serious condition caused by extreme long-term stress in either a person’s individual or professional life. Once you are stuck in the cycle of burnout, it can be difficult to escape, so it’s better to avoid it altogether.
Have Creative Outlets
Suppose you work in a job where you are told what to do and when. Your burnout might be partly caused by not using your creativity. To help keep this from happening, make sure you maintain some sort of creative outlet. This could be as simple as a DIY house project, experimenting in the kitchen, or even just journaling each day. Just make sure you let yourself be creative in some aspect to stop burnout in its tracks.
Take Care Of You
Sometimes when you are in a high-stress, tough job, it can be difficult to find time for yourself. But this time for yourself is necessary. A job is just a job. If you need a day to take care of yourself, take it. If you need a spa weekend retreat, go for it. Whatever you decide to do, remember your body is not a machine, and you need to take care of yourself before you can work to take care of others.
Find Support
Another way to help prevent burnout is by having a good support system in place. If you don’t feel you currently have one, go out and find one! This may be easier than you think, especially if you are looking for a creative outlet mentioned above. Look for clubs or organizations which participate in activities you desire and join one. Spending time with like-minded individuals will do wonders for your mental well-being, especially if you are doing a hobby you love at the same time!
Identify What You Need From Work If your burnout results from something you are not getting from your work to feel fulfilled, it’s time to figure out just what you need to stop the burnout. Once you realize this, bring it up to your boss or supervisor. They may have ideas to help.
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If you have found yourself feeling burned out, you’re probably feeling pretty hopeless about your situation. But don’t worry, because as bad as the condition may feel, there are ways you can bounce back from it.
Yes, You Can!
One of the main aspects of burnout is the fact that it is a condition caused by outside influences and your own emotions and actions. Since you can control your own emotions and actions quite easily, this means you can do things that will help you bounce back from burnout. You have to know that you hold power over your life and the power to stop burnout from controlling you.
The Physical Symptoms
If you have a particularly bad case of burnout, you may be feeling some physical symptoms as well, such as fatigue, stomach upset, or you may be getting sick more frequently. The good news is, once you work on managing your stress levels, these physical symptoms should disappear, and you’ll be back to the way you were before burnout began to wreak havoc in your life.
You Just Have To Try
Although bouncing back from burnout may seem like a daunting task, if you break it down, you’ll find it isn’t too bad after all, especially because you will likely feel slightly better immediately. The first step of overcoming burnout is to step away from what is causing your burnout. So, if this is a job, or your home life, the minute you begin to take a break, you will likely feel refreshed and be able to face the problem in front of you in a new light—and it won’t seem as bad as it did before.
Start Today
Burnout is bad, and it won’t just go away on its own. Therefore, to bounce back from your burnout, you must start today. The longer you delay facing the condition of your burnout, the worse you will feel and the harder it may be to face your condition.
Although burnout is a dangerous condition, there are several ways you can bounce back from it. First, you have to acknowledge that the physical symptoms will go away as you heal. Then you have to work towards putting a stop to your burnout. This condition won’t go away on its own, so it’s best you start working to conquer your burnout right away.
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Burnout is a real and quite damaging condition. Once you find yourself suffering from burnout, it can be difficult to turn your life around. This is why it is necessary to take steps to try and avoid burnout.
Set Boundaries
No matter what your profession may be, it’s important to have boundaries. You can’t be available around the clock; this is simply impossible. So, to prevent burnout, it’s critical to establish boundaries of times you will not be available. This means that you won’t be in the office or available by phone or email during these times. If you are in a management position, it might help to post these hours somewhere or adjust your email auto-reply, so people know you will answer as soon as you are available.
Have A Work-Life Balance
Besides just setting boundaries, you need to have time to do things that aren’t workplace-related. This means you have time for your hobbies, your family, and just doing what you love. This doesn’t have to be complicated, and it could be as simple as taking one afternoon a week to go for a walk in your favorite park. Whatever it may be, it needs to be something you want to do, and you need to put your foot down if work ever tries to interfere with your time.
Put Yourself First
Whatever could be going on at your job, if you start not to feel well or feel overwhelmed, you need to put yourself first. This means that, even if your group just started a new project, if you need a mental health day, you take one. You will be no use to your group if you begin to feel burnout and your mental abilities begin to deteriorate.
Putting yourself first is especially important when you start to feel the symptoms of an illness. Although it may be tempting to say it’s just a cold and go to work anyways, this will only make you feel worse and put yourself closer to burnout. Stay home and rest instead.
Overall, in this day and age, it may seem difficult to avoid the condition of burnout. But you can—as long as you remember to set boundaries, have a work-life balance, and put yourself first. And if you follow these tips, not only will you avoid the damages of burnout, but you’ll also go through life feeling less stressed as well.
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Are you worried that you may be facing an imminent burnout in your life? You may be on your way to burnout and push the symptoms to the back of your mind or ignore them. Below are five signs that burnout may be coming soon if you don’t make some changes to your life.
1. YOU ARE CHRONICALLY TIRED
This goes far beyond just needing a nap or an extra hour of sleep. Chronic exhaustion means you are tired all the time, even after waking up from what felt like a great night of sleep. Chronic exhaustion may leave you feeling achy and other types of physical pain as well.
2. YOU ARE GETTING SICK MORE FREQUENTLY
When you are chronically stressed and exhausted, your immune system will suffer, and you may find that you are battling more colds than you used to. You may also notice that you frequently have other illness symptoms such as headaches, stomach aches, and even heart palpitations.
3. FEELING LIKE YOU HAVE “CHECKED OUT”
Do you hear people talking, but you can’t seem to find the energy to listen to them? A major sign of burnout is that you are just out of energy and can’t even bring yourself to care about a task that should be easy.
4. FEELING INEFFICIENT
If you feel like no matter what you do, it’s never enough, and you will never get caught up, this is a sure sign of burnout. You feel inefficient because you are low on energy and are starting to lose your passion for trying. Because you can’t seem to complete anything, your confidence will plummet, and you’ll feel that there is simply no way you can ever be efficient again.
5. ALWAYS BEING CYNICAL
Do things that used to make you happy now seem to make you angry? If you find yourself feeling oddly cynical and angry at the people around you, even if they haven’t done anything to upset you, this is a sign a burnout is surely on the horizon.
If you notice any of the above signs in your life, it’s time to get help as it’s likely you are headed for burnout. And once you get trapped in the cycle of burnout, it can be difficult to escape. So, don’t delay, and help yourself prevent your pending burnout today.
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Some people enjoy public speaking and some are deathly afraid of speaking to a group of people. Public speaking is one of my favorite parts of my work. It is natural and energizing for me. That being said, I know a lot of people who wouldn’t even consider taking an opportunity to speak to a group, especially a large group. I totally understand where they are coming from, and enjoy helping those who want to get over their fear.
The Fear Is Real
Public Speaking Fear, or Glossophobia, can be paralyzing… You probably know the feeling. You can work for weeks, learn the materials, prepare the presentation. You try to ignore the anxiety. And then it’s the moment… You go to the stand… Your throat is dry, you begin to stutter… Your brain feels empty.
It’s Common
Public speaking anxiety is much more common than you may think. Up to 75% of the population suffer from it. You are not alone in worrying about speaking in public; many people experience “stage fright” when they have to give a speech. Many of us take the fear of public speaking as being a weakness and will go to extraordinary lengths to avoid it. Obsessing about your performance as a public speaker haunts beginners and experienced speakers alike. Even the most skilled public speakers, admit they battle with their nerves before a big presentation.
Fight Or Flight
The sense of nervousness is caused by a sudden rush of the hormone adrenaline into the nervous system. This causes a “fight or flight” reaction. This reaction, stated very basically, is when we are confronted with a threatening situation, such as an automobile swerving in front of us. The adrenaline rush stimulates our physiological reactions.
Nervousness Can Be Positive
As speakers, we can use what nature has given us to our advantage. Nerves are good if we learn to control them. Adrenaline helps us perform better, it is our bodies own natural stimulant. Start by recognizing that the nervous tension we feel as we address a group is a form of positive energy. Being nervous is good, as it shows that you really care about getting your message across. You value your credibility and want to sound and look good to your audience.
Remember:
Most people rank public speaking as their number one fear
People make a lot of excuses to avoid speaking in public
Speaking creates an adrenaline rush. You can harness this adrenaline, and make it work for you
It is not shameful to feel anxious about public speaking
So, What Can We Do?
Relax and take deep breaths, slow down your breathing, get it rhythmical
Remember adrenaline is causing your physical effects
You are not nervous, you are excited—change your mind set
Identify and control your “comforter,” root your feet to stop movements. Pay attention not to fidget with your hair, ring, pockets, etc.
Help Is Available
The phobia of speaking in public is a very serious condition and can potentially take over the lives of people suffering from it. The good news is that this phobia can be reversed and that there are lots of help to overcome this problem. If you would like help in this area, please contact me.
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Mentoring is a skill like any other. It’s not something you decide to do one day out of the blue. It requires discipline for both you as the mentor, as well as the people you are mentoring.
Know Your Mentee Candidates
The first requirement to be a good mentor is to ensure your mentees will do what you ask. If they don’t take the arrangement seriously, you are going to waste your time. Therefore, don’t agree to mentor people just because they ask. Try to get more information about their work ethics, etc. Also, try to ascertain if they are motivated and proactive. These are your ideal candidates to help.
Set Up Rules
You want to set up rules right from the start. Determine what your responsibilities will be as well as what you expect from the people you mentor. It’s even better if you get this in writing. Recording the responsibilities ensures there are no misunderstandings later.
Define Boundaries
Define boundaries as much as possible. It’s okay to tell your mentees to call you after work hours once-in-a-while. However, don’t let them call you for every minute detail. Let them know ahead of time for what reasons they can contact you.
Be Firm in Your Expectations
Be firm in your expectations. If someone is not living up to what you expect of them, you may need to terminate the arrangement. It’s up to you if you want to give them a second chance. Your time is valuable, however. Don’t let them take advantage of you. If they aren’t willing to do what you ask, you need to move on.
Don’t Sell Yourself Short
If you are mentoring for pay, don’t sell yourself short. Mentors are expensive for a reason. Make sure you give great value for the money but expect to be compensated well for your efforts. In many ways, your fee is a good litmus test. Those who aren’t willing to fork up the money for your services are not going to be good candidates for mentoring them. You may believe it takes more effort to get high-paying clients, but you would be surprised how this isn’t true. If you are good and can back it up, you will easily find people willing to pay your fee.
Be Connected
You should develop a decent network of people as a mentor. Good mentors have connections who they can call upon frequently. This ability will only work if you keep in contact with your network. Make time in your schedule to nurture your networking relationships so that you can use them to benefit yourself and the people you mentor.
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