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8 Signs You Might Soon Approach A Mental Burnout At Work (And How To Fix Them)

8 Signs You Might Soon Approach A Mental Burnout At Work (And How To Fix Them)

A typical capitalist society is built on a few basic, and quite fair postulates – you earn money for the work that you do, and the amount of wealth that you can accumulate is proportional to your ability to thrive in a modern day work environment. However, things are not nearly as clear cut in the real world as they are on paper, and some people end up working incredibly hard to earn their keep. While it is good to be ambitious and to want to invest a bit more energy than the average worker into furthering your career, focusing solely on your work all the time can lead to burnout. Here are some of the common signs that you have reached the point of burnout at work, and that it is time to make some serious lifestyle changes.

1. You lose your temper at every little thing

If you succumb to blind rage every time someone at the office does something mildly irritating, and find yourself giving sarcastic or cynical answers to even the simplest questions, then you are definitely pushing yourself a bit too far at work. We all have bad days, e.g. we may be a bit hungover on Monday or stressed over a breakup, but if you are constantly in a bad mood, it’s a clear sign of being overworked.

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2. You feel like you are always behind schedule

A common thing that most people who are near a mental burnout feel is the irrational fear of failure. At some point it seems that no matter how much work you put in, there is always something else to be done, and if you just finish up a couple of little things today you’ll be able to breathe easier tomorrow. However, tomorrow brings additional obligations and you get stuck in a self-perpetuating loop of worrying, working your fingers to the bone and then worrying some more.

3. You are constantly under tons of mental fatigue

You get to the office, make some coffee and have a few big gulps to wake yourself up, but even after 2-3 cups and several hours you still feel like there is a thick cloud weighing down on your head. This often happens when people push themselves a bit too hard and fail to get enough rest, both in terms of breaks at work and getting enough sleep art home.

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4. You feel that you lack control over your own life

With all the job-related stress, an airtight schedule and tons of little annoyances, it can feel like the entire world is plotting against you. However, if you find yourself blaming others for the fact that your life has become a hectic mess, and feeling like there is nothing that you can do to make things better, i.e. all the logical options that your friends offer like “well, just take a break” or “why don’t you talk to your boss” seem too simplistic, chances are that you have cornered yourself with added obligations and you just don’t want to admit it.

5. You don’t get any joy from the work you do

No matter how menial a task is, a person usually takes at least some pride in the fact that they have done a good job and have earned their paycheck fair and square. Every job has its boring and frustrating sides, but there are always a few redeeming aspects – e.g. the people at work are nice, you get good money for overtime, you get to travel or you meet interesting new people each day. If you can’t seem to get any pleasure from your work, and you once used to, then it’s not just about the job itself, it’s all the extra workload that is keeping you down.

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6. You don’t seem to have any time for friends and family

People who are constantly overworked usually spend very little time with friends and family, and their relationships tend to suffer because of their job. Seeing less of your friends and family throughout the week is a normal part of a responsible hard-working adult’s life, but if it’s been month since you’ve had a family dinner, a cup of coffee with a friend or did something fun and romantic with your significant other, then you might just have a problem.

7. You hardly get any sleep anymore

There are people who’ll brag about surviving with only 4-5 hours of sleep a night and joke about their caffeine addiction, like the fact that they have huge bags under their eyes, are all jittery and sluggish is a good thing. You can’t be nearly as effective when you don’t get enough sleep, no matter how much caffeine you have in you – it’s incredibly unhealthy for you, and you just can’t think as fast as you normally do. If you can’t go to sleep early, either because you are working late or are too stressed to relax, you need to reevaluate some of your life choices.

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8. You feel that your sex drive has been significantly diminished

It is common to experience a reduced sex drive while under a lot of stress, and this can be particularly damaging to a relationship. If you notice that you haven’t really been intimate with your partner in a while, and that you have started getting into fights over little things, it is likely that you are too preoccupied with your work.

What can you do to get back on track?

Once you’ve established that you are nearing burnout, based on some of the signs outlined above, you can try some of these tactics to help you recharge your batteries:

  • Take a nice long vacation and forget all about work for a while – the quickest and most effective way of recovering from a mental burnout is to forget about the job for a couple of weeks and go somewhere fun. If you have some vacation time lined up and a bit of money saved up, then pick a nice location and get some rest.
  • Give up the nine to five and start working from home – this is quite a drastic measure, but it is often the best solution. If you don’t see things changing any time soon, you can simply leave the company and start your own business from home. Now, running your own business can be just as stressful, but setting up a functional online shop is fairly simple nowadays, and you will have all the freedom in the world to set up a schedule that works for you.
  • Don’t bite off more than you can chew – while showing initiative at work and taking on more challenges with time is a good think, you have to make sure that you don’t burry yourself in the work. If you need more than 9 hours of work, including breaks, to get things done, then it’s time to reduce your workload. A small bonus or a pat on the back isn’t worth losing your nerves over.
  • Talk to the boss about implementing software that allows you to reduce the workload – sometimes people get bogged down by all the mindless grunt work that has to be done in addition to more creative and challenging parts of the job. There is all manner of business process management software that can make everyone’s life a whole lot easier if effectively implemented. If you approach your boss with your concerns and offer a good solution at the same time, there will be no need for things to get hostile.
  • Avoid taking your work home with you all the time – it may be necessary to finish up a few things at home from time to time, but if you are always bringing tons of work home, you won’t be able to get some peace and quiet. Don’t doubt yourself too much, and separate your work and private life.
  • Make it a point to schedule some quiet time with friends at least once a week – you need to spend at least a few hours a week talking with friends or just laughing and having fun. It is a good way to vent, get some advice and recharge your batteries, so make sure to fit the ones closest to you into your schedule.
  • Get some exercise and go to bed a bit earlier – working out gets the blood going, makes you feel energized and focused, carries tons of health benefits, makes you feel better about yourself and helps you get to sleep a bit earlier. Getting a good 8 hours of sleep will do wonders for your concentration and stress levels.

You need to make sure that you are taking several of these steps, and actively trying to minimize your workload and to balance your work and your personal life.

No one can be satisfied at work all the time – even those who love what they do get bored or frustrated at times – and everyone will have to take on a bit of extra work sometime, but if you are always stressed, tired, chasing deadlines and spend very little time with the important people in your life, you are definitely experiencing a mental burnout. Luckily, there are a bunch of things that you can do recover, but you need to identify the signs

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Nemanja Manojlovic

Editor at MyCity Web

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Last Updated on August 13, 2020

12 Benefits of Meditation That Improve Your Body And Mind

12 Benefits of Meditation That Improve Your Body And Mind

As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

1. Why can’t I enjoy the benefits of meditation continuously?

I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

2. What is the purpose of meditation?

The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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Meditation as a Fixer and Benefactor

In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

Less Physical, More Psychological

Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

The First Benefit of Meditation

The first benefit of meditation is twofold:

  1. Improving inward attention (sharpening the mind)
  2. Relaxation of the body

Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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Sit still and pay attention to your exhalation.

That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

Keeping the First Benefit Effective and Ongoing

Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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This benefit takes you to the second one.

The Second Benefit of Meditation

While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

  1. Energy (physical and mental strength)
  2. Observance
  3. Peacefulness (stillness, and space of mind for deeper observation)
  4. Patience

Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

1. Energy

Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

2. Observance

The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

3. Peacefulness

Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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4. Patience

The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

The Ultimate Benefits of Meditation

Patience is a key quality when it comes to the ultimate benefits of meditation.

Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

  • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
  • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
  • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
  • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
  • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
  • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

Final Thoughts

Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

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Featured photo credit: Mor Shani via unsplash.com

Reference

[1] Medline Plus: Changes in the newborn at birth

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