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Why You’re Not Incapable, You’re Just Burning Out

Why You’re Not Incapable, You’re Just Burning Out

Living in this fast-paced society, we are vulnerable to burnout. Yet, if you can spot out the early symptoms of burnout, you can nip the bud and prevent a complete burnout, which otherwise is going to hinder your personal and also your professional life.

Have a look at the following list of early signs of burnout. If you have got some of these, very likely you are experiencing a burnout which you have not yet noticed!

Some obvious signs of a burnout

  • Difficult sleeping: you have trouble falling asleep; or worse, you stay awake all night.
  • Loss of appetite: you find yourself skipping meals as you do not feel hungry.
  • Negative feeling: you occasionally feel hopelessness, sadness, guilt, or self-worthlessness.

Some lesser-known signs of a burnout

  • Repulsion of social situation: you feel uneasy or even angry when someone is trying to talk to you.
  • Loss of enjoyment: you feel not wanting to go to work or to school; you even no longer enjoy spending time with your friends and families, or doing the things you once liked to do.
  • Underperformance: when failing to carry a project or to finish the task on time, people tend to think they are incapable. However, apart from low ability, it may be you are dragged behind by the burnout. The chronic stress is hindering you from being as productive as you were.

If you are having one or more of the above symptoms, you may be amid the middle of a burnout without your notice.

How burnout is defined from a medical perspective

A burnout is not just an emotional state, but it is actually a medical syndrome.

According to Dr. Ruotsalainen and his colleagues, a burnout is a type of psychological stress. It is characterised by exhaustion and lack of enthusiasm, and reduces efficacy within the workplace.[1]

And according to the doctor of psychology, Sherrie B. Carter, a burnout can cause the following three problems:[2]

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  • Physical and emotional exhaustion
  • Cynicism and detachment
  • Feeling of ineffectiveness and lack of accomplishment

The causes of burnout

A burnout very often stems from one’s job. However, besides the career, other aspects of life can also contribute to a burnout.

The following list tells all the possible causes of a burnout: [3]

Job-related causes of a burnout

  • Doing unchallenging work
  • Working under a high-pressure environment
  • Facing demanding expectation

Lifestyle causes of a burnout

  • Lacking supportive relationship
  • Lacking sufficient sleep

Personality traits that cause a burnout

  • Perfectionist
  • Pessimistic about yourself and the world
  • The need to gain control

Dr. Ruotsalainen and his colleagues summarize that a burnout is a consequence of one’s inability to fully cope with a stressor; a burnout is not easily recognized, and will grow slowly, until it becomes severe.

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To tackle burnout, try to identify the root cause of it first.

A burnout after all is the signals sent by your body to remind you that you need some rest. Before it is too late to prevent a burnout from getting serious, it is best to recognize the root cause of a burnout.

5 whys is a helpful tool at hand.

5 whys, developed by Sakichi Toyoda, is a an interrogative technique aiming to explore the cause-and-effect relation.

The primary goal of this technique is to keep asking the questions “why” until one reaches the heart of the problem. Each answer of the previous “why” provides the foundation of the next “why”.

For example, you may start the practice when you recognise the burnout stems from your job.

Problem: My job causes the burnout

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  • First why: why my job causes the burnout?
    because it is too stressful!
  • Second why: why is my job stressful?
    because the deadline of the project is due this Thursday.
  • Third why: why do I find this project stressful?
    because it is my first time to lead a project.
  • Fourth why: why do I feel stressful for being the first time to lead a project?
    because I want to impress my manager by nailing it, and I can’t fail.
  • Fifth why: why do I want to impress my manager so eagerly?
    because I hope to get a promotion so that I can earn more to support my next coming second new born.

Now, after a sequence of analytical interrogation, you finally reach the root that causes your burnout: the stress from your job is just a disguise; what you are really scared is the financial burden accompanied by your coming new born.

As illustrated here, 5 whys is a great tool encouraging you to avoid assumption and logical flaw before you reach the cause and effect of a problem. By finding the root cause of your burnout, it will become easier to tackle it.

Then, break down the big issue into smaller manageable actions.

To break down big problem into smaller ones is a mental technique called compartmentalisation.[4] It is widely applied by many successful entrepreneurs.

The primary goal of compartmentalisation is to isolate the problems from each other, and tackle them one by one. It encourages us to separate our focus into several sessions, and devote each session of focus into one problem only.

To start with, you can list all the things you have to do, for example:

  1. Discuss with the HR regarding the coming recruitment
  2. Call my son’s teacher discussing his examination’s result
  3. Plan for the upcoming exhibition
  4. Go to the pharmacy to buy supplement

After you divide the work of today, you should then allocate time for each task.

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  1. Discuss with the HR regarding the coming recruitment (within 30 minutes)
  2. Call my son’s teacher discussing his examination’s result (within 30 minutes)
  3. Plan for the upcoming exhibition (within 1 hour)
  4. Go to the pharmacy to buy supplement (within 30 minutes)

And after you have planned the time, stick to your plan, and focus on one task each time.

Let’s admit that life is full of struggles. However, if one focuses too much attention on one single problem, he or she will forget there are also other important issues demanding their attention. It is neither good if he or she stuffs all the problems simultaneously into his or her head.

Compartmentalisation is then a great technique for you to tackle the problems more effectively, preventing you from being exploded by stress.

Re-evaluate your priorities too, because burnout is a sign that something important in your life is not working.

In a nutshell, a burnout is a warning sign that something important in your life is not running smoothly.

No matter what, it is always not too late to devote some time to pondering upon your hope, your ambition, and your future. Ask yourself seriously: Are you neglecting something important? Are you doing it just because? Or are you doing it because you do want to do it?

In this light, a burnout is a good opportunity for you to reflect upon your life.

To help you re-evaluate your priorities, we have the following advices:

  • Say NO to things you do not truly want to do.
  • Nourish your creativity by learning skills you always want to learn.
  • Sleep well as sleeping is the most crucial hours for you to heal.
  • Turn away from technology and take some real rest!

Reference

More by this author

Chris Cheung

Editorial Intern, Lifehack

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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