What is burnout?
Difference between stress and burnout
Causes of burnout
Signs and symptoms
Recovering from a burn-out
Dealing with job burnout
Burnout reduces your productivity and sucks your energy, giving you the feeling increasingly helpless, to be hopeless, cynical and hatred drag more. Eventually, you feel that you have nothing more to offer.
We've all had days when we are tired, overloaded or not appreciated, that no one notices what you've done, let alone that you will appreciate it. And to know how much effort it took to ?? again in the morning determined to get out of bed. If you do this sounds familiar, then this could indicate sometimes a burnout.
You may be on the verge of burnout as:
- Every day is a bad day
- Concerns about work or family total waste of energy seems
- You're always exhausted
- You feel that you're constantly pointless boring things or mentally very damaging things
- No matter what you do, nothing seems to be appreciated
The negative consequences of burnout control your life, including your family and your social life. Burnout can make you vulnerable in the long term illnesses such as colds and flu. Because of this, it is important to immediately learn to deal with burnout.
Burnout gives a feeling of emptiness, no motivation and they are worried about little things. People with burnout often have no hope for a positive change in their situation. If excessive stress feels like you're being overwhelmed by responsibilities at burnout there is a void. Another difference between stress and burnout: to stress one is aware that one is under high pressure, burnout, people are not always aware of this.
Stress vs. Burnout
- Is characterized by intense involvement
- Fierce emotions
- Urgency and hyperactivity
- Loss of energy
- Leads to anxiety disorders
- Primary physical damage
- Can shorten lifespan
- Feature: withdrawal
- Emotions are flattened
- Helplessness and hopelessness
- Lack of motivation, ideals and hope
- Leads to detachment and depression
- Primary emotional damage
- Life seems meaningless
But burnout is not only caused by stressful work or too many responsibilities. There are also other factors that contribute to burnout, which include lifestyle and certain personality traits. The way you spend your free time and how you stand in life, can equally big impact on getting a burn out if your work or your obligations at home.
- Feeling little or no control over your work
- Lack of recognition or reward for good work
- Unclear or too high expectations of your work
- Work is monotonous or does not challenge
- Working under high pressure or in a chaotic environment
Lifestyle related causes:
- Too much work, so little time left for socializing or relaxation
- Too many people expect too many things from you
- Too many responsibilities without sufficient help from others
- Do not take enough sleep
- No close and supportive contacts
Character related causes:
- Perfectionism; Nothing is good enough
- Pessimistic view of yourself and the environment
- The need to have everything under control and nothing to others to leave
- Performance Drang
Consider the early symptoms of burnout as a warning that indicates that something is wrong, these symptoms you should not ignore. If you pay attention to these early symptoms you can prevent severe depression. If you pay no attention to it, this can end up in a burnout.
Physical signs and symptoms:
- Fatigue and feeling extinguished
- Lowered resistance, you do not feel good
- Often head, back and muscle pain
- Altered appetite or sleep habits.
Emotional signs and symptoms:
- Sense of failure and self-doubt
- Trapped, defeated and helpless feeling
- Isolation, you feel alone in this world
- Lack of motivation
- Increasingly cynical and negative aura
- Increasing dissatisfaction and feeling of ignorance
Behavioral Signs and symptoms:
- Responsibilities evade
- No contact with others
- Things delay
- Use of drug, alcohol and lots of food to cope with everyday things
- Indulge your frustrations on others
- Do not go to work late or go home early
Tips to prevent burnout:
- Start the day with a relaxing ritual. Get up as soon as you wake up and spend at least fifteen minutes to meditation, write something in your diary and do simple exercises or read anything that you enjoy.
- Provide healthy diet, do exercises and ensure good sleep habits. If you eat well, regularly carries out physical activities, and take enough rest, you have the energy and resilience to cope with everyday things.
- Set limits. Make sure you do not overload. Doctrine "to say no. If you find this difficult, remember that "no" you say presents the opportunity to 'yes' to say things you really want to do.
- Welded during a break in your work. Set a time each day fixed for complete closure of your work. Turn on your laptop, turn off your phone and read emails.
- Use your creativity, this is an ideal remedy for burnout. Try something new, start with something fun or get on with your favorite hobby. Choose activities that have nothing to do with your work.
- Learn to cope with stress. If you are about to get burned you may feel helpless. Still got your stress under better control than you think. If you know how to deal with stress, it can help to restore your balance.
Tips that can help cure burnout:
- Take it easy. To a burnout right to cure is a change in your behavior or watch your health are not enough. You'll have to force yourself gas undertake to take back or take enough rest. Bring your obligations to a level that you can handle. Give yourself plenty of time to relax, to relativize and recover.
- Provide support. When you're burned, you tend to get that bit of energy that you have to keep still by isolating yourself. But in difficult times, the support of family and friends is very important. Find them support. Just to be able to share your feelings with someone else can be a huge relief.
- Set your goals and priorities in order. A burnout is certainly a sign that there is something important in your life is not in order. Take time to think about your expectations, goals and dreams, maybe you have neglected something that is very important to you? Burnout can offer an opportunity to discover again what makes you really happy and so to take a different course.
- Do you aware of the things you lose. Having a burnout is associated with many things you lose. This is something you often do not recognize. It requires a lot of emotional control in order not to feel the pain of these losses. If you recognize these losses and is open to deal with your grief, then the retained energy is released and can be open to healing.
Some examples of things you can lose:
- loss of idealism or dream you started your career
- loss of the role or identity that originally belonged to your job
- loss of physical and emotional energy
- loss of friends, fun, and a sense of belonging
- loss of self-esteem, self-confidence and sense of control and mastery lose about everyday matters
- loss of all joy, meaning and purpose which work - and life - makes it worthwhile
To prevent job burnout, it is important to reduce stress at work and learn to deal with it. Start by looking at what factors cause stress. Then you look at how you can best deal with a problem situation, either by seeking a different working environment or to learn how you can deal differently with the stressor.
Actively addressing the problems:
Use an active rather than a passive approach when taking decisions at your workplace. You will feel less hopeless if you stand up for yourself and express what you want. If you do not have the strength or the resources to solve the problem, go talk with your manager.
Provide a clear job description:
Ask your boss for a new job description outlining what your tasks, duties and responsibilities. Do not do activities that are not covered in your job description.
By letting others know that you've been working too much or above you may get new strength and energy.
Question time for new work:
If you spent a long time doing the same job, ask if you can try other work, such as work on another level, in another area or for example to a different machine.
Take free time:
If you feel you are about to get burned out, do not go to work. Go on vacation, sick or sign up demand for temporary leave, in short, do anything to distance you from the situation. Use this time to get perspective and again to recharge your battery.