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Telltale Signs You’ve Been Suffering from Burnout for a Long Time

Telltale Signs You’ve Been Suffering from Burnout for a Long Time

“Burnout” is a physical, mental and emotional state of diminished energy, quality, and general appreciation of life. It is unequivocally universal, can predispose to anxiety and depression, and affects many on one level or another in our fast paced, highly demanding and arguably mentally overstimulated society.

Though we live in an era of readily available inspiration and abundance, many of us find that time escapes our control and that our physical, mental and emotional demands are at an all time high. This can trap us into a pattern of constant internal struggle, where we are driven by the sole motive of “keeping up” to prevent what we personally percieve to be avoidable and difficult consequences.

Burnout is conceptualized as a general feeling of exhaustion and inability to cope due to prolonged stress. It tends to manifest with a multitude of symptoms which include:

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  • A general lack of energy
  • A lack of interest in work related activities
  • Feelings of demotivation
  • Reduced performance as a result of the above

The symptoms of burnout can occur independently, but also in the context of mental illnesses such as anxiety and depression.

Understanding the concept of burnout in itself, is a powerful start to heal its effects. Stress being the core issue, approaching the symptoms with self-criticism can exacerbate and prolong them further – recovering from burnout requires self-compassion, self-devotion and most importantly, self-reflection.

A combination of lifestyle measures, mindset changes and self-education can help you work through burnout and evolve through it and help you re-emerg with improved energy levels, motivation and a sense of control. Below is a list of considerations to make and tips to follow when dealing with burnout.

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First, you need to change your mindset.

Reflect and take a closer look of your life.

“The ability to honestly and quietly reflect on one’s life is one of the most powerful tools for personal growth.” (Richard Carlson)

Tracing back to the origins of your burnout may require a re-analysis of your passions, purpose and priorities – though this may seem disconcerting at first, understanding it as an opportunity for evolvement will help you reconceptualize your life.

Tune in to what your body is telling you.

“Listen to your body. Accept that some days it’s just not your day, and that’s fine.” (Juinn Ruei)

The physical manifestations of burnout are your biggests clues to tune in. Listening to your body is an important skill, and one that if often dismissed in today’s world. When your body reveals a lack of energy, understand that it is a message to wind down, rest and recover. When you are feeling lighter and more productive, that is your body signalling vitality.

Keep things simple, don’t complicate them.

“Complexity is your enemy. Anybody can make things complicated. It’s hard to keep things simple”. (Richard Branson)

The understanding that complex thinking is not required at all times can significantly help conserve valuable energy. Though major projects and problems may require abstract thinking, day to day life approached in a simple way can help ease stress levels and potentiate energy for the things that matter to you most. Practicing discernment in this area therefore, may prove very beneficial in your progress through burnout.

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Take action to work through your burnout.

Schedule down time to reset yourself.

Scheduling down time is the pivotal key to resurfacing from an episode of burnout. Easier said than done with many obligations to fulfil, you will find that timetabling alone time allows you to reset your mind to productive levels. Discover what you enjoy, and allow that to help you.

Save time for some inspiration.

Often during an episode of burnout, we lose perspective of why our job matters to us. We feel overwhelmed, and question our priorities. By allowing yourself to evolve and grow through inspirational resources such as TED talks and wide reading, you give yourself a chance to reconnect to your priorities once again.

Reconsider your eating habits.

Burnout being a state of diminished energy can be re-vitalized with healthy foods rich in vitamins and minerals. Being mindful of eating and discovering the balance that is right for you can be both fun and healing at the same time.

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Disconnect from technology for a while.

Overuse of technology keeps us in a permanent state of being “switched on”. Giving yourself rest from constant messaging, checking of e-mails and surfing the internet without a clear purpose will allow you to clear your mind and rebalance your energy levels.

Engage in activities that you love and enjoy doing.

Moving in a way you love will help restore the mind body connection that is seemingly lost during episodes of burnout. By allowing your body to help you by engaging in activity you are passionate about, you redirect your mental stress and make space for a sense of refreshment.

More by this author

Vijaytha Murali

Doctor, United Kingdom

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Last Updated on March 17, 2020

4 Simple Ways to Make Boring Work Become Interesting

4 Simple Ways to Make Boring Work Become Interesting

Are you bored at work right now?

Sitting at your desk, wishing you could be anywhere other than here, doing anything else…?

You’re not alone.

Even when you have a job you love, it’s easy to get bored. And if your job isn’t something you’re passionate about, it’s even easier for boredom to creep in.

Did you know it’s actually possible to make any job more interesting?

That’s right.

Whether it’s data entry or shelf stacking, even the most mind-numbing of jobs can be made more fun.

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Understanding the science behind boredom is the first step to beating it.

Read on to learn the truth about boredom, and what you can do to stop feeling bored at work for good.

VIDEO SUMMARY

I’m bored – as you’re watching the same film over and over again, even though it’s your favorite one

When you experience something new, your brain releases opioids – chemicals which make you feel good. [1]

It’s the feeling you might get when you taste a new food for the first time, watch a cool new film, or meet a new person.

However, the next time you have the same experience, the brain processes it in a different way, without releasing so many feel-good chemicals.

That’s why you won’t get the same thrill when you eat that delicious meal for the tenth time, rewatch that film again, or spend time with the same friend.

So, in a nutshell, we get bored when we aren’t having any new experiences.

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Now, new experiences don’t have to be huge life changes – they could be as simple as taking a different route to work, or picking a different sandwich shop for lunch.

We’re going to apply this theory to your boring job.

Keep reading find out how to make subtle changes to the way you work to defeat boredom and have more fun.

Your work can be much more interesting if you learn these little tricks.

Ready to learn how to stop feeling so bored at work?

We’ve listed some simple suggestions below – you can start implementing these right now.

Let’s do this.

Make routine tasks more interesting by adding something new

Sometimes one new element is all it takes to turn routine tasks from dull to interesting.

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Maybe there’s a long drive you have to make every single week. You get so bored, going the same old route to make the same old deliveries.

Why not make it a routine to create a playlist of new music each Sunday, to listen to on your boring drive during the week?

Just like that, something you dread can be turned into the highlight of your day.

For other routine tasks, you could try setting a timer and trying to beat your record, moving to a new location to complete the task, or trying out a new technique for getting the work done – you might even improve your productivity, too.

Combine repetitive tasks to get them out of the way

Certain tasks are difficult to make interesting, no matter how hard you try.

Get these yawn-inducing chores out of the way ASAP by combining them into one quick, focused batch.

For example, if you hate listening to meeting recordings, and dislike tidying your desk, do them both at the same time. You’ll halve the time you spend bored out of your mind, and can move onto more interesting tasks as soon as you’re done.

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Break large tasks into small pieces and plan breaks between them

Feeling overwhelmed can lead you to procrastinate and get bored. Try breaking up large tasks into lots of small pieces to keep things manageable and fun.

Try breaking up a 10,000 word report into 1000-word sections. Reward yourself at the end of each section, and you’ll get 10 mini mood boosts, instead of just one at the end.

You can also plan short breaks between each section, which will help to prevent boredom and keep you focused.

Give yourself regular rewards, it can be anything that makes you feel good

Make sure you reward yourself for achievements, even if they feel small.

Rewards could include:

  • Eating your favourite snack.
  • Taking a walk in a natural area.
  • Spending a few minutes on a fun online game.
  • Buying yourself a small treat.
  • Visiting a new place.
  • Spending time on a favourite hobby.

Your brain will come to associate work with fun rewards, and you’ll soon feel less bored and more motivated.

Boredom doesn’t have to be a fact of life.

Make your working life feel a thousand times more fun by following the simple tips above.

Reference

[1] Psychology Today: Why People Get Bored

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