Are you suffering from Burn Out?

Burnout is defined as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. One author described the difference between feeling tired and being burned out: 

‘There is a difference between feeling tired because you put in a hard day’s work and feeling fatigued in every cell of your being.

Most of us have experienced a long day’s work and the reward of hard-earned exhaustion . . .That is one kind of tired.

The kind of tired that results from burnout is a bone-tired, soul-tired, heart-tired, kind of exhaustion (Pennebaker, 2004).’’

I love this quote because it so clearly outlines the difference between being tired and being burned out. When you are burned out, your entire body feels it. You feel like you are exhausted in every sense of the word. If you have been burned out before, you will understand exactly what I am saying.

Burnout is a seriously overlooked issue in today’s home and workplace. Many of us take on way too much, and wind up becoming overworked and overtired. When we take on too much stress for too long, this can lead to burnout. Burnout can quickly spiral out of control and be difficult to overcome.

It is SO important to know the signs of burnout. That way, you can stop it before it spirals out of control! After reading the most relevant and recent research on burnout, I was able to narrow it down to 10 common symptoms of burnout. Reading this signs can help you identify these symptoms in yourself and others early. 

Here are the 10 Common Symptoms of Burnout (listed in no specific order):

  1. Physical Exhaustion– Burnout often leads to exhaustion and takes a toll on your physical self.  Some signs of physical exhaustion include: Waking up exhausted, finding yourself relying on many cups of coffee to get through the day, and not feeling like you have the energy to do the things you once did.

  2. Decreased Satisfaction– One telltale sign of burnout is when a person starts feeling decreased satisfaction in areas of their life they previously enjoyed, such as decreased  satisfaction in your job, school, and/or relationships.

  3. Lack of Confidence– Another sign of burnout is feeling self-conscious and a lack of confidence in areas that you were previously confident in.

  4. Emotional Exhaustion– Emotional exhaustion happens when we feel that we have nothing left emotionally to give. When you feel that you can no longer handle even a simple conversation with a friend or family member, you may be struggling with emotional exhaustion.

  5. Bitterness – This is a big sign when it comes to burnout! Feeling bitter towards activities that you previously enjoyed is often listed in the research as one of the primary signs of burnout.

  6. Poor Self Care – If you no longer feel that you have the mental or physical energy to shower, go to the gym, put on nice clothes, make meals, or anything that contributes to healthy self care, you may be struggling with burnout.

  7. Relational Difficulties– If you find yourself fighting more often with your partner/family member/ friend, or if you find yourself withdrawing and not communicating about how you are feeling, this may be a warning sign that you are burning out.

  8. Health Problems – Health problems are often one of the first signs of burnout!  Personally, my body always tells me that I am burning out before my mind even realizes it! Be mindful about what your body is telling you. If you are constantly getting sick and not getting better, this may be a sign that something more is going on!

  9. Sleep Difficulties – Examples of sleep difficulties include: Laying in bed at night thinking about all of the things you need to do, tossing and turning for hours on end, nightmares, and having negative thoughts about yourself that you cannot control. It is normal to have a night once in awhile where you cannot sleep, but if these sleep difficulties are becoming typical for you it is time to talk to a doctor our counsellor about it!

  10. Loss of Motivation– If you find yourself lacking motivation to finish your project for work, get your kids ready for school in the morning, or meet up with a group for school; this may be a sign of burnout.

If you are feeling any of these signs, it is important to know that you are not alone and there are ways that you can get yourself out of the horrible spiral of burnout.

 

SO, HOW DO YOU OVERCOME BURNOUT?

1. KNOW THE SOURCE OF YOUR BURNOUT.

Are you just overwhelmed with the amount of tasks on your plate? Maybe you’re juggling a full-time job with your side hustle and also trying to maintain your home life. Or maybe there’s a deeper issue at hand… Perhaps your lack of motivation is because you’re no longer passionate about your work? Determine what is causing you to feel burnt out so you can overcome it.

2. THINK ABOUT THE BIGGER PICTURE.

It can be hard to get motivated to complete a certain task if you aren’t seeing the reason behind it. Ask yourself: What will accomplishing this task mean in terms of my larger goal? It’s a good way to remind you of what your long-term goals are and can help you get back on track.

3. BLOCK OFF TIME FOR SELF-CARE.

You have to take care of yourself, no matter how much you have going on in your life. Block off time every week (or even a short amount of time each day if you can) to do something just for you. Tune out everything else and just relax. Take a bath, watch a movie, read a book, pamper yourself, go for a walk, or meditate. Whatever makes you feel relaxed and relieves your stress is what you should be doing during this time. You’ll see those feelings of being burnt out melt away.

4. SCHEDULE BREAKS INTO YOUR DAY.

It’s not healthy to always go at it non-stop. If you do, it could very well be the reason you’re feeling burnt out. You need to make time to take a break and step away from the laptop. Even a short break can help you clear your mind and recharge so you can get back to work. Schedule breaks into your day so you don’t forget to take them.

5. TAKE UP A HOBBY.

Take up a hobby that you can enjoy doing during your free-time. Your hobby should be something that you look forward to every time. It can be a great way to eliminate stress.

6. UNPLUG.

These days, it’s hard for us to ditch our phones and computers. We feel the need to be connected at all times, but the truth is that it can easily contribute to those burnt out feelings. Take time away from your computer, your phone, and any other devices. You don’t need to be logged into social media 24/7. And you most certainly shouldn’t be checking those emails after-hours.

7. DELEGATE WHEN YOU CAN OR ASK FOR HELP.

If you’re running a small business, you may not be in a position to hire an employee to delegate tasks to. But if you are, consider hiring someone who can take the workload off of you. If you can’t hire someone, you can still seek help from family or friends.

8. CLOCK OUT AT THE END OF THE DAY.

If you have a day job, don’t take your work home with you. I mean those both physically and mentally. Don’t bring work assignments home to complete after-hours (unless the boss says so, but you need boundaries). Don’t take it home mentally either, which means you shouldn’t think about it. Leave the stress and thoughts about work assignments at the door when you leave at the end of the day.

If you run your own business and work from home, it can be hard to clock out because your office is always right there. Set virtual office hours and do not check your inbox after this time. Make sure clients know your hours so they don’t expect a response from you during your off times. You can’t be available all day every day.

9. GET SOME SLEEP.

When people are feeling burnt out, they often lost out on precious hours of sleep because they’re stressed. Find a way to relax before bedtime and get to sleep early so you can catch up on your ZzZz’s.

As a first step, be sure to talk to someone about it! A trusted friend, family member, family doctor, or a counselor is a great place to start.

Interested in where I found this research, or want to read more on burnout?  Here is my source! https://ourmamavillage.com/much-stress-10-signs-burning/

 

And

http://www.defineyourhustle.com/what-to-do-when-youre-burnt-out/?utm_content=buffer6d3cd&utm_medium=social&utm_source=pinterest.com&utm_campaign=buffer

If you know of some one that is burned out then share this with them..  Sharing is Caring.