Burnout is a state of emotional and physical weariness. It can happen when you are overloaded with responsibilities or when your job expectations are unclear. You might also experience burnout when your job is monotonous or when you don’t get acknowledged for your work. Burnout can have severe effects on your career as well as your personal life. It will affect your creativity as well as productivity at work. In addition, burnout can have a negative effect on your health and relationships.
Some of the classic symptoms of burnout include:
- Loss of interest in your work
- Having a negative attitude at work
- Experiencing feelings of emptiness
- Withdrawing emotionally from your workmates
- Feeling that your work is not appreciated
- Blaming others for your mistakes
- Constant absence from work
- Having physical problems such as heart palpitations, backaches, breathing problems, headaches and chest pain
- Escapist behaviors such as substance abuse
Burnout does not simply disappear on its own. You will need to take steps to deal with the root issues causing it. The recovery process should begin as soon as possible to prevent further problems down the line. However, recovery from burnout does not happen overnight. It might take time before you can recuperate fully.
The first step towards recovery is uncovering the underlying causes for your burnout. At times, the reason is very clear. However, at other times, you will need to dig deeper to find out the reason. Once you discover the underlying cause for your burnout, think of how you can handle it. Here are some tips for dealing with burnout:
1. Focus on your health
When you are experiencing burnout, it would be advisable to give your body some attention. Exercising regularly has mental as well as physical benefits. It will not only improve your overall health but will also boost your mood and reduce stress. In addition to physical exercise, make sure you are getting enough sleep.
2. Take a vacation
Taking time off from work gives you the chance to disconnect from problems at work. As you rest on your vacation, you can think through things and come up with lasting solutions for your burnout
3. Reevaluate your goals
You are likely to experience burnout if your goals are not clear or unrealistic. In addition, you might also get frustrated if your goals are not consistent with your values. This is why it is very important to reevaluate your personal goals and values.
4. Say ‘No’ politely
When you are experiencing burnout, avoid the temptation of taking more responsibility. Learn how to say no tactfully to people who would want to burden you with more tasks. If you are already feeling overwhelmed with responsibilities, you could consider delegating some of your tasks to others
5. Exercise positive thinking
Burnout is usually accompanied with negative thinking. If not controlled, such thoughts can spiral out of control and cause great damage. It is therefore very important to learn how to think positively. Write down a few positive affirmations and recite them several times every day. Instead of focusing on your problems, think of what you can be thankful for in your life.
When it comes to recovering from burnout, different situations require different strategies. Take time to think of the strategy or combination of strategies which will work for your situation.
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