How to know if you are dealing with burnout? It is common for people who work a lot to burn out easily. Especially if they do not take time to rest during their workday. The good news is that some tips can be of great help. They will allow you to have a better performance at work.
How to know if you are dealing with burnout?
Burnout is a state of emotional, physical and mental tiredness or laziness. It happens in people who deal with high levels of stress for a long time. It usually happens when someone is unable to fulfill their daily duties or some new task that has been assigned to them.
Now, you should know that “exhaustion” is not a medical diagnosis. Some experts think that there are other disorders, such as depression, behind burnout. Some research suggests that many people who experience burnout symptoms do not believe their jobs are the main cause. Whatever the cause, burnout can affect physical and mental health.
Difference between stress and burnout
Despite that stress and exhaustion have several aspects in common, they are not the same. When we talk about tiredness, it has more to do with not sleeping well, having a lot of work, or going without a vacation for a long time.
What differentiates stress from fatigue is that there is pressure in the former. Many times one is tired but does not have pressure. Stress is related to pressure. It can generate some anguish. Also, when the outcome of things is uncertain, there is a greater probability of suffering from it.
How do I know if I am exhausted?
The symptoms of exhaustion are very easy to perceive; however, you can detect them by asking yourself these questions:
- Have you become cynical or critical at work?
- Are you crawling to work and having trouble getting started?
- Have you become irritable or impatient with your coworkers, bosses, or clients?
- Do you lack the energy to have constant productivity?
- Is it difficult for you to concentrate?
- Do your achievements not give you satisfaction?
- Are you disappointed in your work?
- Are you using food, drugs, or alcohol to make yourself feel better or not to feel?
- Have your sleeping habits changed?
- Are you worried about unexplained headaches, stomach or intestinal problems, or other physical complaints?
If you have answered yes to any of these questions, or several of them, you likely suffer from burnout.
What are the most common causes of burnout?
Most people experience situations that cause them a lot of stress daily, but they do not burn out easily. Based on this, it can be said that some of the main causes of burnout are:
Lack of control
The inability to influence decisions that affect your work, such as your schedule, your tasks, or your workload, can cause job burnout. Lack of the resources you need to do your job can be another cause.
Unclear expectations, How to know if you are dealing with burnout
If you do not clear the degree of authority you have or what your supervisor or others expect of you, you probably do not feel comfortable at work.
Dysfunctional dynamics in the workplace
Perhaps there is someone in your office who is harassing you or your colleagues, or you feel undermined by your colleagues, or your boss unnecessarily interferes with your work. This can contribute to job stress.
Activity extremes, How to know if you are dealing with burnout
When a job is monotonous or chaotic, it takes constant energy to stay focused, which can lead to fatigue and burnout.
Lack of social support
If you feel isolated at work and in your personal life, you may feel more stressed.
If your job requires so much time and effort that you don’t have the energy to spend time with your family and friends, you may quickly burn out.
How to deal with burnout?
Depletion can be avoided and overcome. There are some strategies that will be of great help to you when you are exhausted. In the following list there are a few that you should know:
Eat well, How to know if you are dealing with burnout
Many people experience fatigue because they are not nourishing themselves as they should. This can cause a person to lose concentration and feel tired and mentally exhausted, as their body does not have the necessary nutrients to function properly. Therefore, it is important to eat several times a day, preferably 5 times.
Food is especially important in times when we have a lot of work. It is also important to take carbohydrates, since glucose is the source of energy for the brain. Eating well keeps your mind active and reduces fatigue.
Sleep well, How to know if you are dealing with burnout
Sleeping well has many benefits, and when we do not do it, our body and our mind notice it. Therefore, there is nothing better than a good rest to prevent mental fatigue and to be more lucid and alert during the day. Experts recommend 8 hours of sleep, but there are people who need less to perform well. Taking a 20-minute nap a day is not bad either, because according to science it makes us more focused and active.
Meditate, How to know if you are dealing with burnout
Meditation is an ancient practice that is very fashionable, as it helps to cope with the rhythm of life of Western societies. It helps us to stop, to connect with ourselves, to be in the present, and to have a calm mind. There are different types of meditation and all of them are very beneficial.
Create strong boundaries and stick to them
What can you realistically accomplish to move toward a broader view of yourself? Just say yes to those tasks. Say no to those activities or people that consume your time and energy, whether it is a task that someone else can do faster or a provider that generates more problems than solutions and above all, remember that you cannot do everything. Learn more about outsourcing and delegating some of these tasks.
Take a break, How to know if you are dealing with burnout
Turn off your devices and take a break from your work to enjoy the activities you love with the people you love. This will help you recharge your physical, mental, and emotional batteries.
Speaks, How to know if you are dealing with burnout
Share your struggles with someone you trust. Sometimes you just need to talk to someone who will listen to you without open judgment and will be supportive.
Dedicate yourself and focus on knowing yourself
This is where self-reflection becomes a form of self-care, since to meet your needs it is essential to understand how you function when handling work and stress, and to invest in the necessary resources that will help you grow.
Create a to-do list in advance and plan accordingly
Set aside some time in the afternoon or evening to plan your week, and take a few minutes each night during the week to plan for the next day. This will help you manage your time and energy with intention, and allow you to start saying no to things that don’t align with your daily, weekly, or monthly goals.
Order your space
You can’t underestimate the importance of cleaning your office and your work area. When your space is disordered, your mind is a disorder too. Clean your desk to maximize productivity.
Delegate to grow, How to know if you are dealing with burnout
It can be difficult to let go of control in some aspects of your business, but delegating is one of the most critical productivity habits, especially when it comes to the tasks that someone else can do better and faster than you. Learn how to delegate the tasks you’re not good at, give yourself more time to do the things you love, and make sure you stay in your genius zone.
Burnout is one of the most frequent symptoms of work stress, but you should not let it affect you. By putting these tips into practice, you can stay relaxed and active while doing your job without stressing yourself and dealing with fatigue. This is the best way to improve your work performance and guarantee an optimal state of physical and mental health.