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Burnout is a serious soul killer. Burnout can reduce us to a bitter, resentful, unmotivated bag of anxiety and misery. But never fear; I am here to give the keys to unlock this mental prison. And restore or create balance and joy.
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Episode Transcript
Do you ever dread required obligations? Is this something you must do? Could it be family, work, or business obligations?
Burnout doesn't care if your life or livelihood depends on it. Burnout will say, "Yes, I'm here, and what are you going to do about it?" And give me the remote so I can stay and watch my favorite program on TV. And yes, it will most assuredly be one you don't like. And I just drank your last beer.
So, what is burnout? And how do you recognize it, and how do you combat it?
Burnout is a state of chronic physical and emotional exhaustion that results from prolonged periods of stress, particularly in the workplace. A sense of overwhelming fatigue characterizes it as reduced motivation and a feeling of being emotionally drained. Burnout can have various properties, including:
Physical and Emotional Exhaustion: Burnout often manifests as a deep and persistent fatigue beyond normal tiredness. It can lead to physical symptoms such as headaches, muscle tension, and sleep disturbances. Emotionally, individuals may feel depleted, detached, and emotionally numb.
Reduced Professional Efficacy: Burnout can cause individuals to experience a decline in their professional performance and efficacy. They may feel less productive, struggle to concentrate, and have difficulty completing tasks to their usual standards.
Depersonalization and Cynicism: Burnout can lead to a negative and detached attitude towards work and the people involved. Individuals may develop a cynical outlook, distancing themselves emotionally from colleagues, clients, or patients. This depersonalization can strain relationships and further contribute to burnout.
Loss of Motivation and Engagement: Burnout often results in a loss of motivation and enthusiasm for work. Individuals may need help finding meaning or purpose in their tasks, decreasing their sense of engagement and satisfaction.
Burnout can arise from various factors, including:
Chronic Work-related Stress: Prolonged exposure to high-stress levels, such as heavy workloads, long hours, or a lack of control over one's work, can contribute to burnout. The demands of the job, combined with limited resources or support, can overwhelm individuals and lead to burnout.
Lack of Work-life Balance: Burnout can occur when work becomes all-consuming, with little time or energy left for personal life and self-care. Neglecting other areas of life, such as relationships, hobbies, and self-care, can contribute to a sense of imbalance and exhaustion.
Mismatched Values and Job Demands: When there is a significant misalignment between an individual's values, beliefs, and the demands of their job, it can lead to burnout. Feeling disconnected from the purpose or meaning of their work can erode motivation and contribute to burnout.
Lack of Support and Recognition: A lack of support from supervisors, colleagues, or the organization itself can contribute to burnout. Feeling undervalued, unappreciated, or unsupported can erode motivation and increase the risk of burnout.
It's important to note that burnout is a complex phenomenon influenced by various individual, organizational, and societal factors. Recognizing the signs of burnout and taking proactive steps to address it, such as seeking support, setting boundaries, and prioritizing self-care, can help prevent and manage burnout effectively.
There is an excellent process for preventing work-related burnout. The process I am referring to is commonly known as the Pomodoro Technique. Developed by Francesco Cirillo in the late 1980s, it is a time management method that aims to improve productivity and reduce burnout by breaking work into focused intervals called "pomodoros." Here's how it works:
Set a Timer: Choose a specific task or project to work on and set a timer for 25 minutes, known as one Pomodoro. During this time, focus solely on the task at hand, eliminating distractions.
Work Intensely: Dedicate your full attention and effort to the task for the entire 25-minute interval. Avoid multitasking and stay focused on a single task.
Take a Break: Once the timer goes off, take a short break of around 5 minutes. Use this time to relax, stretch, or do something unrelated to work. This break allows your mind to rest and recharge.
Repeat and Track: After the break, start another Pomodoro by setting the timer for another 25 minutes. Repeat this cycle of focused work and short breaks. After completing four Pomodoros, take a more extended break of around 15-30 minutes.
The Pomodoro Technique helps maintain productivity by breaking work into manageable intervals and preventing burnout by incorporating regular breaks. It also encourages focus and time awareness, as the timer acts as a reminder to stay on track.
Remember, we can adjust the specific duration of Pomodoros. Additionally, we can adapt breaks to suit our preferences and work style. Some individuals find that shorter or longer intervals work better for them. Experiment and find the rhythm that maximizes your productivity and well-being.
Sometimes in life, we cannot put off the responsibilities and mundane tasks that are critical parts of our lives. If we do put them off, the consequences are not acceptable.
Unaddressed burnout will inevitably be the winner when these obligations intersect with burnout.
Obviously, "An ounce of prevention is worth a pound of cure." But sometimes burnout has already moved in.
If you are still determining your source of burnout, start a thoughts and feelings journal. Be sure to have regular entries, especially when you feel burned out. These feelings may occur before, during, or after interacting with the burnout source.
Don't get discouraged! Use some of the tools mentioned above or the following tools to minimize the effects of current burnout.
Once you recognize that you are experiencing burnout, taking proactive steps to address and manage it is important. Here are some simple and effective tools you can use to help alleviate burnout:
Self-Care: Prioritize self-care activities that promote physical, mental, and emotional well-being. This can include getting enough sleep, eating nutritious meals, engaging in regular exercise, practicing relaxation techniques (such as deep breathing or meditation), and engaging in activities that bring you joy and relaxation.
Set Boundaries: Establish clear boundaries to protect your time, energy, and well-being. Learn to say no to additional responsibilities or commitments that may contribute to your burnout. Communicate your limits to others and prioritize self-care and rest.
Seek Support: Reach out to trusted friends, family members, or colleagues who can provide emotional support and understanding. Sharing your feelings and experiences with others can help alleviate the burden of burnout and provide a fresh perspective.
Time Management: Evaluate your workload and prioritize tasks. Break down larger tasks into smaller, manageable steps. Use time management techniques, such as the Pomodoro Technique, to work in focused intervals with regular breaks. This can help increase productivity and prevent feeling overwhelmed.
Practice Mindfulness: Engage in mindfulness practices to bring your attention to the present moment and cultivate a sense of calm. This can include deep breathing exercises, meditation, or taking a few moments to observe your surroundings and sensations without judgment.
Seek Professional Help: If burnout persists or becomes overwhelming, consider seeking professional help from a therapist or counselor. They can provide guidance, support, and strategies tailored to your specific situation.
Reflect and Reevaluate: Reflect on your values, goals, and priorities. Assess whether your current situation aligns with your values and if any adjustments need to be made. Consider whether changes in your work environment, workload, or career path may be necessary for long-term well-being.
Remember, overcoming burnout is a process that takes time and self-compassion. Be patient with yourself and celebrate small victories along the way. By implementing these tools and prioritizing self-care, you can gradually regain balance, resilience, and well-being.
Burnout is like trying to run a sprint with a two-hundred-pound weight on your back. You may make it to the finish line slowly, in pain, or crushed under its weight.
Either way, it is more effective and beneficial to work smarter, not harder.
So, my friends, I hope you can use this information to your advantage.
Until we meet again, remember always to be the best version of you. In addition, Love Yourself. You are Not Alone. You are relevant and worthy.
How About that?
