Job burnout is an extended period of time where you experience exhaustion and a lack of interest in things, resulting in a decline in their job performance. More often than not, your burnout is caused by chronic stress. Under those circumstances, you are faced with more demands than resources available to help you deal with stress. When your burnout is left unchecked, it can wreak havoc on your health, happiness, relationships and even job performance.
Here are some signs you are experiencing burnout:
1. Feel Drained All The Time
One obvious sign of burnout is feeling tired all the time. You can be exhausted mentally, physically and emotionally. It’s the feeling of becoming totally depleted of all your energy.
2. Lack Of Motivation
Are you finding it harder to wake up in the morning and finding it more difficult to drag yourself to work? When you no longer feel enthusiastic about anything you do or no longer have that drive for work. There is a high chance you are experiencing burnout and it may be time for you to step back to re-evaluate your commitments.
3. Feeling Negative Emotions Constantly
If you don’t find joy in anything, constantly feeling cynical and pessimistic, isolating yourself, and detaching from your environment and the people around you, you could be burnt out, While everyone experiences negative feelings from time to time, it is important to notice when these are becoming unusual for you.
4. Problems Concentrating
When you are constantly stressed out, our attention tends to focus on the negative elements we see as threats. While in the short term, it can help with the problems at hand. In the long term, the narrow focus may cause difficulty in concentration, affecting your ability to solve problems or make decisions. Making you more forgetful or giving you a harder time remembering things.
5. Overreacting To Minor Issues
Do you find yourself getting into more conflicts with others such as getting into arguments over minor issues? Or flipping out at a barista just for getting your coffee order wrong. Struggling with burnout can manifest into angry outbursts, at times affecting innocent bystanders. If you see others walking on eggshells around you, it may be time for you to take a step back and make some changes.
6. Unhealthy Coping Mechanisms
When dealing with burnout, we may turn to some unhealthy coping mechanisms like drinking too much, eating too much junk food, staying sedentary, not eating enough or getting enough sleep. Drinking more alcohol at the end of the day to de-stress or even drinking more coffee than usual to drag yourself into work in the morning.
The worst part of having a burnout is losing sleep because of your fear of what you have to do the next day and so on. You are afraid and blame yourself for “not doing well enough”. These thoughts accompany you as you toss and turn around in the bed for 8 hours. Research has found that insomnia (due to burnout) happens when the amygdala (brain that senses danger) is in the fight or flight mode for 24/7. Making it difficult for you to shut off and drift to sleep.
You’re Burnt Out; So Now What?
In a culture that values work and productivity, some people may find it hard to admit they are burnout. Making you believe that you are the only person feeling this way. But you aren’t. Ignoring your burnout, hoping that it will magically go away is impossible. Ask for help, take time out for self-care, find a therapist, take up Yoga and Meditation class and make sure to meet up with friends to do what you enjoy. Start saying no to things that actually cause you to stress out.
You are not under any obligations to do things for anyone. Putting yourself first sometimes is not selfish but actually very necessary. If going for a Barre or Pilates class to sweat it out is what makes you feel good, you should do it. Burnout isn’t flu that just goes away unless you make some changes in your lifestyle. It may seem hard to let things go, but the smartest thing you can do for yourself is making little changes that will keep you in the race till you get to the finish line.
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