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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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