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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 January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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