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How to Recognize Burnout Before It’s Too Late

How to Recognize Burnout Before It’s Too Late
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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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