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How to Recognize Burnout Before It’s Too Late

How to Recognize Burnout Before It’s Too Late

I thought I was invincible to burnout. But I soon realized how wrong I was. I thought what I was feeling was temporary, like stress. I didn’t know if I was suffering from a short-spurt of emotions or something more. I burnt out, and I don’t want you to go through that.

This article is meant to help you recognize if you’re burning out; or if you’re already burnt out. In the midst of everything you’ve got going on, burnout can sneak up out of nowhere.

Luckily, science provides us with a framework for identifying the root causes of burnout. I’m going to share this framework with you in this article. I’m also going to share my personal story of burnout to help you see it in action.

What Actually is Burnout?

Dr. Christina Maslach from University of California at Berkeley has devoted a significant chunk of her life studying burnout. Her research led to the creation of the Maslach Burnout Inventory (MBI), which provides the framework for identifying burnout.

Essentially, the MBI defines burnout as a psychological syndrome of emotional exhaustion, depersonalization, and reduced personal accomplishment that can occur among individuals who work with other people in some capacity.

Let’s look at each of these in closer detail.

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Emotional Exhaustion

People who are experiencing burnout, either in the beginning stages or otherwise, suffer from emotional exhaustion. This is the feeling of being emotionally overextended, emotionally drained and emotionally overwhelmed by one’s work. Dr. Maslach defines this feeling as no longer being able to give yourself to work or others at a psychological level.

Tangible examples of Emotional Exhaustion:

  • Blunted emotions
  • Loss of motivation, ideals and ambition

Depersonalization

Depersonalization is interesting and a bit frightening. Depersonalization is the development of negative and cynical attitudes towards one’s colleagues and clients. Dr. Maslach claims the development of depersonalization is related to the experience of emotional exhaustion. From my personal experience, I believe this to be true. More on that later.

Tangible examples of Depersonalization:

  • Detachment with one’s clients and colleagues
  • Feelings of anger towards one’s clients and colleagues

Reduced Personal Accomplishment

Reduced Personal Accomplishment in burnout is the development of negative feelings towards oneself. This looks like poor self-esteem, low self-efficacy, and an overall negative perception of your abilities. In spite of accomplishments on the job, you’re still dissatisfied with your performance.

Tangible examples of Reduced Personal Accomplishment:

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  • Feelings of helplessness and hopelessness
  • Decreased self-confidence related to one’s ability to perform

The difference between stress and burnout is that burnout is a chronic condition. While stress is fleeting, burnout is constant. When you’re experiencing the three components of the MBI ‒ emotional exhaustion, depersonalization, and reduced personal accomplishment ‒ day in and day out, you’re experiencing burnout.

What Causes Burnout?

Dr. Maslach’s research has identified 6 risk factors for the development of burnout. When high levels of stress are sustained over time, the risk of falling victim to burnout increases. These 6 risk factors are the leading causes of stress-induced burnout. It’s important to note that not all 6 of these factors need to be present for burnout to occur. In my case, only 3 of these factors caused my burnout experience. Again, more on this later.

  1. Workload: Having too much work, with too little resources, in too short of time.
  2. Control: Being too micromanaged or not having enough influence within your work environment.
  3. Reward: Working for not enough pay, not receiving enough acknowledgement or feeling little satisfaction towards your work.
  4. Community: Working in isolation and experiencing conflict or disrespect with those around you.
  5. Fairness: Being discriminated against or falling on the short end of the stick in regards to favoritism.
  6. Values: Having ethical conflicts with the work or completing meaningless tasks (according to your own perception).

Not all of these factors need to be in play to experience burnout. The key takeaway is that if any of these factors are affecting you for a sustained period of time, the stress resulting from these conditions can lead to burnout.

It might be easier for you to understand this with a story. So, here’s my burnout story.

My Burnout Story

Note: I have nothing against the company described in this email. I was fortunate to work with very successful and smart businessmen, but the opportunity wasn’t for me.

I allude to this in my other work, but I was money-hungry at 21 years old. So money-hungry that I was willing to do what 99% of Americans don’t want to do: door-to-door sales.

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I began my short tenure with this company, which we’ll call The Sales Company (I hope this isn’t actually the name of a company), in May. I was done in August. In my case, the three burnout risk factors that caused my burnout experience were reward, community, and values.

Reward

Like most door-to-door sales positions, the pay with the Sales Company was commission only. Again, my main motivation was to make as much money as possible in the shortest amount of time. The commission structure was laid out very well, and I was convinced I was going to make five figures in less than a month.

The problem with a commision-only pay structure is if you’re not selling anything, you’re broke. When you’re broke, you’re worried about how you’re going to buy groceries. When you’re worried about how you’re going to buy groceries, you can’t sell. And so the cycle repeats itself. For some reason, I couldn’t sell squat. The result? I was worried about money, which only made my sales pitches even worse.

Austin’s Burnout Cause No.1: Working for not enough pay.

Community

The people in the Sales Company are awesome. Smart, caring, and intelligent. But, I was an outside sales representative. This means that for eight hours a day, Monday through Friday, I was by myself. Experiencing repeated failure in isolation made took a toll on my psyche. Ultimately, I began to dread leaving my home with 6 roommates for a lonely trek around San Diego.

Austin’s Burnout Cause No.2: Working in isolation.

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Values

The Sales Company product is truly innovative and one-of-a-kind for small business owners. Seriously, the value for the price is unparalleled in the marketplace. The only problem is that I wasn’t curious about the product, wasn’t passionate about the product. I didn’t really care about the product. The only thing I cared about was making money. So, after a couple of months without making any money, I became intensely disengaged.

Austin’s Burnout Cause No.3: Doing perceived meaningless work.

These three risk factors sustained over the course of four months led me to burnout’s doorstep. I will never forget the feeling of waking up in the morning legitimately depressed because I needed to knock on doors all day. I would drive to a location, walk around for an hour, and then go home early because I couldn’t stand approaching business owners anymore. When I did talk to an owner, I would literally give them reasons to not meet with me.

Here’s how these three risk factors morphed into the three characteristics of burnout mentioned above.

  • Emotional Exhaustion: I would passively update my supervisor on the day’s events without a hint of excitement.
  • Depersonalization: I began to view business owners as dumb people who couldn’t recognize a great offering.
  • Reduced Personal Accomplishment: When I was successful at setting appointments, I wouldn’t want to actually attend them.

The Sales Company took steps to fix the problems listed above, but it was too late. I was burnt out.

What about you?

The purpose of this post is to help you recognize if you’re at risk for burning out, or if you’re already burnt out. It was a strange, weird, and horrible feeling. I don’t want you to experience it. You took the time to read this article, so you might as well get something from it.

If you feel at risk for burning out, try to determine which of the 6 risk factors listed above are hurting you. If you’re in a work environment that can help you resolve these issues, then great, collaborate with your boss(es) or whoever to resolve these issues.

If you’re not lucky enough to work with people who are willing to help solve these issues, you may want to consider leaving the organization.

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

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            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

            6

              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                8

                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

                      11

                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

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                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

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                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

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                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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