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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 November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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