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Last Updated on August 19, 2019

How to Spot Job Burnout and Cope with It

How to Spot Job Burnout and Cope with It

Job burnout has become an epidemic in the last 10 years, and this shouldn’t be taken lightly. In the modern era, the pressure to measure up and lead a busy, jet-set lifestyle comes with a hefty fine.

The aftermath of burnout is a costly one and you don’t want to sweep it under the rug or mislabel it. I’ve been there—thinking I was managing well and slaying not one but two careers. I thought I had it all in the bag, not realizing it, in fact, had tipped upside down and in little time.

I’ve witnessed entrepreneurs, corporate workers and creative industry professionals run themselves into the ground. They overwork, over-commit and pack on the pressure to perform at their highest level. Countless times, I’ve heard, “I love my career, it fulfills me, but I think I’m developing stomach ulcers.”

If you dug a little deeper, you’d recognize that though you may love your work and what you do, it could also be draining you and putting your health at risk. I know people who work themselves until they collapse into bed or pull all nighters to catch up on deadlines.

Remember those college days when you had to complete eighteen or twenty credits and do so with flying colors while trying to balance a personal and social life? People with demanding careers are on the same boat—pulling all-nighters to add extra hours to their day to finish time-consuming projects and believing they can live like a twenty-something. Creative individuals are like 24/7 manufacturers cranking out whatever they’re making but, are neglecting self-care to an extreme degree.

I kid you not, I am guilty of doing the same thing: working myself to near death and not stopping to even use the washroom. On one occasion, I wound up sewing for 7 hours straight because a client changed the due date for her dress last minute. I had to do that for 2 clients in the same wedding party.

Punishing yourself and powering through without as much as stopping for a break is just one subtle sign of job burnout.

You get into a groove and are accomplishing mounds of projects each day unaware of the damage it’s doing to your health. Somewhere down the line, your sense of happiness, stability and enjoyment slowly fades. It’s a tragic down spiral, and burnout surely can strip the passion from your heart, leaving you drained and potentially ill.

Managing a career is stressful enough, and if you’re an entrepreneur, the stress can feel like a thousand-pound brick on your back if you’re constantly functioning on overdrive.

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Earliest Signs of Burnout

Whether you work at a corporation or are an entrepreneur working from home, burnout can be difficult to identify.

Groundhog Day Syndrome

Groundhog Day syndrome is just one subtle sign that you’re overtaxing yourself. I call it Groundhog Day syndrome because every day starts to feel the same, despite all the jobs you may be doing. That sense of dread dictates how much or little you accomplish.

Your enjoyment and fulfillment begin to dwindle. You start to ask yourself if you’re doing what you love or for all the wrong reasons. It’s a rough place to be.

When I was actively pursuing fashion, I didn’t even notice early on that my enjoyment for creating transitioned to immense pressure to ‘make it big.’ It landed me in a continuous state of exhaustion to the point where I couldn’t focus on one task. I started new projects before finishing others, engrossed in producing high quantities of garments.

Focusing on the Wrong Things

To spot the early signs of burnout, you need to pay attention to your mindset:

Are you about quality or quantity? Are you about money and accomplishing your wildest dreams or do you believe your work is also your calling?

It’s easy to confuse your true goals with dreams or unrealistic wants. Burnout can arise from the mindset of strenuous mass quantities, thus slipping into that Groundhog routine to reach that goal.

The worst thing to do is ignore or deny this vicious cycle in your pursuit of success. I did ignore these early signs of burnout and the consequences for me were substantial. I stopped loving my hours spent sewing. I stopped loving the creative process of which I’d devoted my 10,000 hours to.

It’s all right to want to be successful, but it’s not all right to neglect your mental, emotional and physical health.

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People were liking and seeing value in what I was creating and pushing me to achieve New York status in the fashion industry. I found myself pulling all-nighters to build inventory while simultaneously running a tailoring and alterations business. Even if you’re in a career you love, the demands may eventually spread you too thin.

Unusual Fatigue and Lost of Motivation

Early signs of burnout include unusual fatigue and gradually escalating exhaustion. This fatigue may then merge into lack of motivation. The consequences of ignoring the subtle signs might lead to an inability to focus or work as efficiently as you used to, dozing off in meetings or outings with colleagues. Lost hours and nights of sleep are another burnout warning sign.

At first, you might label this onset of exhaustion as stress, a rough patch or a creative block. You may be able to identify the extra effort and lack of endurance to complete your work. The daily hustle, overtime, derails your motivation, divides your attention, and causes restlessness.

If you are doing something for the wrong reasons, it will catch up to you. Burnout made me question why I had such a hot pursuit for fashion. And after much soul searching, I discovered it wasn’t my real passion.

When this extra push and effort feels strenuous and like you’re overexerting yourself, your mental health will be the first to warn you. Facing and accepting the earliest signs of burnout will prevent a full-blown, potentially career-ending or jeopardizing, crash.

Burnout Symptoms

Herbert Freudenberger first coined the term burnout in 1974 and defined it as:[1]

“the extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results.”

Now though, burnout has a new definition. We live in an era when measuring up and being a high achiever are vital for happiness. At the stage of burnout, the symptoms will be undeniable and have an intense grip on all facets of your health and life.

The symptoms, which are not widely talked about enough, lead to serious conditions after a period of 2 weeks. By the 2-week mark, the symptoms are chronic:[2]

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  • Hair loss or thinning
  • Suffering chronic skin rashes
  • Irregular heart beats and palpitations
  • Sinusitis or thickening of mucus
  • Decreasing function of the immune system

Severe cases, with sleep-deprivation, will take their toll. Burnout symptoms can be misread as stress. When your body has had enough, the symptoms become indicators that you’ve gone too far and are utterly burnt out.

Other symptoms, most identifiable, are cynicism and loss of motivation, therefore diminishing your job performance. You stop caring about how you perform in a professional environment, and it will show. Functioning in burnout mode depletes your ability to create or work at your level best.

In more serious cases, burnout has caused significant depressions and inability to cope with stress or laborious tasks effectively. It’s not your job that’s to blame; it’s how you navigate and juggle your workload and how you respond to overwhelm (when everything hits the fan or gets chaotic).

There is a balance, mentally and emotionally, you must learn to master to avoid burnout in the future.

Tips for Avoiding Burnout

Burnout is not inevitable and can be avoided. Anybody is at risk and should make avoiding burnout a priority as opposed to the opposite.

One lesson I learned when burnout reared its ugly head was the rule of quantity. By that, I mean, if you’re expected to take on a certain workload or tackle a ridiculous number of tasks in an hour, a day, or a week and it’s not truly feasible, it’s time to press pause or step back.

Granted, we pursue careers and put nearly impossible pressure on our shoulders to reach a destination of some kind—whether it be more money, a bigger promotion, writing more articles, more books, and being the ‘yes’ girl, or guy.

I’ll be honest and say that I was once the ‘yes’ girl, despite my full notebook of to-dos. People pleasing and the desire to stay ahead of the game doesn’t have to mean piling on more than you’re willing to legitimately handle. No matter how consumed with work I’d be, I didn’t realize how difficult I was making my own life by not saying no when necessary.

I was juggling a tailoring and alterations business whilst trying to establish myself as a designer. Additionally, I was managing a writing career and found myself operating in overdrive. Taking on too much has its consequences and it’s different for everyone, how burnout may impact others.

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To avoid burnout in the future, consider asking yourself these questions (before your workload swallows you whole like a snake):

  • Do I need to say yes to this, and if so, what will it cost me?
  • Is this opportunity worth my time and effort?
  • How will my overall well-being be affected if I say yes to this offer or opportunity?
  • What’s more important: working from morning until I collapse or strengthening relationships with family, friends and loved ones?

Final Thoughts

I’ll be honest again and tell you that when my burnout happened, I knew it was approaching and ignored the early warning signs and symptoms. The devastating truth of this was I had stopped enjoying a career I could immerse myself in for hours on end. It was once a hobby, something I didn’t feel the need to post all over social media.

Once I devoted to self-care and finding love in the work I was doing, the enjoyment returned without the added stress and pressure I afflicted upon myself. Engaging in activities such as yoga, swimming, bike riding, meditation and mindfulness gradually brought me back to loving my work again.

Burnout zaps motivation and inspiration, which for me, are major fuel injectors—what keeps me creating and connecting with my work on a deeper level of appreciation.

Mentally, try to look outside of yourself and work. Nothing is wrong with doing your best job, but it’s about how you perform and paying attention to your needs.

Spiritually, mentally, and emotionally exude goodness to others instead of bottling up and overworking. Burnout stems from all kinds of stressors, so it’s important to keep your mindset in the right place, especially in chaotic times.

If you’re not happy with your job, reflect and see what you could change to better cope with the stress and prevent burnout in the future.

Featured photo credit: Adrian Swancar via unsplash.com

Reference

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Tessa Koller

Author, Motivational Public Speaker and Artist

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Last Updated on January 24, 2020

10 Good Habits To Have in Life To Be More Successful

10 Good Habits To Have in Life To Be More Successful

Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
  • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
  • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

That’s why I would share 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

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2. Be Grateful for What You Have

Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

“I say one thing I’m grateful for each day when I sit down to eat dinner.”

3. Smile

Can you pause and smile before you continue reading this?

Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

Can you smile again?

4. Start Your Day with a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

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Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time as You Manage Your Finance

Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

So how do you manage your time effectively?

Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

“I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

And this is Dorsey’s weekly theme:[5]

  • Monday – Management
  • Tuesdays – Product
  • Wednesday – Marketing and growth
  • Thursdays – Developers and partnerships
  • Fridays – Culture and recruiting
  • Saturdays – Taking off
  • Sundays – Reflection, feedback, strategy, and preparing for Monday

No wonder he was able to run two companies when others were struggling with one job.

7. Set Daily Goals with Intentions

Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

“What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

Be intentional about your daily goals!

8. Seek Inspiration

It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

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Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

“The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

9. Save Steadily, Invest with All Prudence

I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

10. Budget and Track Your Spendings

Benjamin Franklin warned of taking the precaution of little expenses. He said,

“A small leak sinks a great ship.”

It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

The Bottom Line

Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

More About Habits

Featured photo credit: Andrijana Bozic via unsplash.com

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Reference

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