Advertising
Advertising

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.

Advertising

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.

Advertising

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]

Advertising

  • 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.

Advertising

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

More by this author

Tessa Koller

Author, Motivational Public Speaker and Artist

13 Reasons Why You Should Fail Fast to Learn Fast How to Tell the Social Anxiety Symptoms from Signs of Introversion  How to Get over Your Self-Defeating Thoughts and Behaviors How to Spot Job Burnout and Cope with It 9 Happy Habits That Will Change Your Outlook and Your Life

Trending in Restore Energy

1 13 Work Life Balance Tips for a Happy and Productive Life 2 7 Effective Ways to Cope with Stress 3 Why Am I So Tired Even After Rest? 4 Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy) 5 7 Signs You’re Burnt Out and How to Bounce Back

Read Next

Advertising
Advertising
Advertising

Last Updated on December 2, 2019

How to Develop Mental Toughness And Stay Strong

How to Develop Mental Toughness And Stay Strong

Are you the kind of person who wants to achieve massive success in your life? Do you have the mental toughness to make that happen?

I think we can all agree that no matter your ambitions, achieving success can be difficult; and over time, the daily grind can take a toll on your physical, mental, and emotional energy.

Achievers and high performers from all walks of life face ups and downs along the path to success—they face failure, burnout, discouragement, fatigue, self-limiting beliefs, stress, and so much more.

How do some people continually strive towards their personal goals year after year while others give up on them? How do those people stay strong and persevere when there is so much stacked against them?

Studies now show that mental strength is a critical key to success. If you haven’t read Angela Duckworth’s book Grit, you should. In it, she shows that “the secret to outstanding achievement is not talent but a special blend of passion and persistence she calls ‘grit.’” In other words, mental toughness plays a significant role when it comes to achieving goals.

Sometimes, our goals wear us down and leave us feeling exhausted. Other times, our goals get difficult, and success seems impossible, so we lose hope, become discouraged, and want to quit.

At its core, mental toughness is simply the ability to stick to something when the going gets tough. People with high levels of mental toughness can push beyond these obstacles and forge a path towards success while those with lower levels of mental toughness may abandon their dreams.

Want to know the good news?

No matter who you are, what you’ve been told, or what you currently believe, you can develop the mental toughness you need to be successful.

All you need to do is learn to develop a positive mindset, focus on your why, and utilize the people around you for support.

1. Develop a Positive Mindset

If you’re going to increase your mental toughness, the first thing you have to do is focus on building a strong, positive mindset.

According to the Cleveland Clinic, the average person has 60,000 thoughts per day. Of those, 95% of those thoughts repeat each day and, on average, 80% of repeated ideas are negative.[1]

That’s roughly 45,600 negative thoughts per day!

Carrying around these negative thoughts is like going on a hike in the mountains with a backpack full of rocks. The hike is hard enough on its own, but having extra junk weighing you down is a recipe for failure.

Sometimes, building mental toughness isn’t as much about building new strength as it is about saving your strength for the right tasks. Wouldn’t it be easier to dump the rocks out of the backpack instead of trying to get strong enough to carry the extra weight?

Absolutely!

But how can we learn to spot those 45,600 negative thoughts and get rid of them? How can we empty our metaphorical backpack?

Advertising

Well, it gets a whole lot easier if you know what you’re looking for. Some of the most prominent types of negative thoughts are self-limiting beliefs, all-or-nothing thinking, and dwelling.

Let Go of Self-Limiting Beliefs

It’s pretty hard to be mentally tough when you’re constantly beating yourself up. Self-limiting beliefs are any beliefs that hold you back in some way. Here are some examples:

“I’m not smart enough to…”

“I don’t have enough experience to…”

“I’ve tried that before, and it didn’t go well, so I must just be bad at…”

When we allow these self-limiting beliefs to flood our minds, negative self-talk runs rampant, and we crowd out our ability to think positively. We’re effectively working against ourselves.

If you want to keep your mind strong on your path to success, you have to overcome the self-limiting beliefs that are holding you back by realizing one key truth: self-limiting beliefs are thoughts, not facts.

When you recognize a self-limiting belief cropping up in your mind, quickly silence it by telling yourself that it’s not true and then back that up with some positive affirmations:

  • “I am smart enough; I may just need to do some more research first.”
  • “I may not have as much experience as someone else, but that’s not going to stop me from trying. I have enough experience to get started. I’ll figure the rest out on the way.”
  • “Just because I failed at this last time doesn’t mean I’m going to fail this time. My past does not dictate my future.”

Get Rid of the All-or-Nothing Thinking

Another form of negative thinking that could be preventing you from building mental toughness is all-or-nothing thinking.

All-or-nothing thinking is the concept of thinking in extremes. You are either a success or a failure. Your performance was totally good or totally awful. If you’re not perfect, then you’re a failure.

But this isn’t true!

If you’re trying to lose 30 pounds and only lost 28, isn’t that still better than not losing any weight at all? I’d say so!

If you allow all-or-nothing thinking to rule your mind, you’ll be on cloud nine when you succeed, but you’ll beat yourself up when you “fail.” Acknowledging the shades of gray in between will allow you to see success more often and it will help you celebrate your smaller wins.

When you recognize an all-or-nothing thought, remember to look for the positive in the situation. What did you gain by trying? What would you have missed out on had you not tried? Could you do better if you were to try again?

Ditch the Dwelling

Self-Limiting Beliefs and All-or-Nothing Thinking can lead to a bad case of dwelling on the negative. If you want to build some mental toughness and keep your mind strong, you have to ditch the dwelling.

Every day, bad things happen to each of us, and while there’s nothing we can do to prevent that, we can control how we react to these situations.

When we dwell on our misfortunes, we waste massive amounts of energy that we could be using to achieve our goals. When this happens, we’re more likely to quit altogether.

Advertising

But that doesn’t mean you’re not mentally tough; it just means you’re misusing your energy.

The next time something bad happens, it’s important to allow yourself to feel the disappointment and frustration, but work on reducing the amount of time you dwell on the situation.

Easier said than done, right? Try these:

  1. Call a friend or mentor and talk it through with them. Get some outside perspective on your situation.
  2. Time block your dwelling by allowing yourself to dwell for no more than one hour.
  3. Then, tell yourself to move on, that you’re human, and you’re allowed to make mistakes or experience setbacks.
  4. If all else fails, find a good way to distract yourself until you can calm down and reexamine things with a clear mind.

The faster you can focus on the positives and move past the problem, the quicker you can get back to achieving success in your life.

Be Patient about the Process

No matter which negative thoughts tend to run around your mind, working to replace them with positive thoughts can take time.

Learning to spot self-limiting beliefs, all-or-nothing thinking, or dwelling is one thing, but learning to quiet those thoughts is another thing entirely.

If at first you don’t succeed, don’t fret. Instead, take a deep breath and try again. As you work towards improving your mindfulness and your mental toughness, remember that you’re going to get better with time.

To make things a little easier, it helps to connect with your purpose.

2. Connect with Your Purpose

One of the most critical elements to building mental toughness and keeping a strong and focused mind is having a strong ‘why’ for everything you want to do.

If you set out to achieve a huge goal that you don’t have a ‘why’ for, you’re going to find yourself distracted, discouraged, or disengaged as soon as you experience your first setback.

Think about the last time you were working on a goal or resolution and things weren’t going well, maybe you even wanted to quit. Perhaps you thought you didn’t have enough willpower. Maybe you told yourself that you didn’t have enough discipline.

Here’s the truth: you just didn’t have a strong enough why.

Simon Sinek has been spreading his message “Start with Why” across the globe.[2] In short, he says that:

“Your ‘why’ is the purpose, cause or belief that inspires you.”

One of the biggest drains on your mental energy is pursuing a goal or a task that you don’t have a ‘why’ for. This is when we tend to look for external motivation or question our willpower, but those aren’t the issues.

Often, we set goals because we like the idea of the goal, not the reality of the goal. Without connecting to our why, we can’t intrinsically motivate ourselves to achieve our most challenging goals.

Find Intrinsic Motivation

Intrinsic motivation is our innate desire to do something and it comes when we work towards something that satisfies ourselves above all else—not our parents or our bosses or our teachers.

Advertising

Let’s say you think you want to quit smoking because you know it’s bad for you, but you really enjoy smoking. If you don’t truly want to quit smoking, it’s going to be nearly impossible, regardless of your willpower or mental toughness.

But if you want to quit smoking because you just had a baby, and you don’t want your baby growing up around smoke, then that ‘why’ is going to give you intrinsic motivation. Intrinsic motivation is far more powerful than sheer stubborn willpower, and it’s far easier to maintain over the long haul.

If you’re trying to develop mental toughness, connecting a why to everything you want to achieve will reduce the effort and energy it will take to achieve those things. Once you’ve found a strong why for all of your goals, you’ll find that you’ll have significantly more energy to pursue your more difficult challenges.

3. Find Strength in Unity

The final aspect of developing mental toughness is embracing the idea that you’re not in this alone. It’s a fact, anyone who’s ever achieved success in anything didn’t do so alone.

Bill Gates didn’t build Microsoft alone. Oprah didn’t build her network by herself. Steve Jobs didn’t invent the iPhone without a team. Michelle Obama didn’t implement the “Let’s Move” campaign on her own.

Behind all of these successful people were countless other people who were there offering support, mentorship, guidance, and encouragement.

If you want to develop unmatched mental toughness, you need to understand that you don’t have to go it alone. Even the toughest Navy Seals have a team backing them up.

If you want to stay strong in your endeavors, you need to build a team of supporters who will step in and back you up when it counts.

Find a Mentor or Committee of Mentors

The benefits of having a great mentor are far too many to list, but to boil it down to the basics, a mentor is someone who will help show you the path to success.

A good mentor will help you discover your greatest strengths, spot and overcome your blind spots, and work through your weaknesses.

If you’re struggling to deal with your internal negativity or with finding your purpose, talk it through with a mentor. Sometimes we lose the forest for the trees, and a mentor can help us take a step back and see the bigger picture.

Here’s how to find the right mentor for yourself: How to Find a Mentor That Will Help You Succeed

Recruit Some Cheerleaders

If you want to stay strong, it never hurts to have a group of personal cheerleaders. Unlike mentors who are going to jump in and help you address your problems, a group of cheerleaders will help keep your spirits up.

Even if you have a strong ‘why’ and a positive mindset, it’s nearly impossible to maintain a positive attitude 100% of the time. It doesn’t make you weak to need some help from time to time. Having a group of people cheering you on will make all the difference in the world.

As you work towards your goals, tell a few close friends about what you’re doing, and when things get tough, tell them about it. And when they give you the pep talk you need, don’t resist their positivity or counter it with your self-limiting beliefs or your all-or-nothing attitude.

Allow their optimism to refill your energy and use that energy to press on.

Form an Accountability Group

Cheerleaders are great, but sometimes we need someone to give us the kick we need to keep going. You might have a strong ‘why’ for running a marathon or losing 30 pounds, but that doesn’t mean it’s going to be easy; and trying to force yourself to follow through is a sure way to tax your mental energy.

Advertising

Why not save some of your mental energy by forming an accountability group?

Find a person or a few people who have similar goals, or at the very least, the need for an accountability partner. Then, form an agreement within the group to push each other every day.

Even if your goals aren’t the same, accountability partners are great for giving us the push we need when we need it most.

Regardless of which relationships you choose, sometimes we have to be able to work through things on our own. Mentors, cheerleaders, and accountability partners are a great way for us to combat our naturally negative mindsets, but occasionally we have to be able to pick ourselves back up.

4. Learn to Pick Yourself Back Up After Setbacks

Building a strong mindset and developing mental toughness isn’t easy! Anyone who’s ever achieved massive success knows that obstacles, setbacks, and failure are inevitable, and you’re no different.

As you work on your goals, you’re going to face many ups and downs, but this doesn’t mean that you don’t have mental toughness, willpower, or discipline.

We all struggle. We all fail. It’s what we decide to do after we fail that truly counts.

When you find yourself in a low spot, ask yourself these questions:

  • “Am I being too hard on myself?”
  • “Are negative thoughts such as Self-Limiting Beliefs or All-or-Nothing Thinking distorting my view?”
  • “What’s the positive side of this setback/obstacle/failure?”
  • “Why was this goal important to me? What was my purpose?”
  • “Is this goal still important to me? Do I still have a ‘why’?”
  • “Who can I ask for help? Who can mentor me or cheer me on? Who can help hold me accountable?”

Asking yourself these questions is a great way to check in on your mindset. When we get lost in negative thinking or lose connection to our purpose, it’s far too easy to become discouraged. When we feel discouraged, we start feeling weak, maybe even a little hopeless.

Also, this article provides some useful tips to help you get back on track: How to Deal with Failure and Pick Yourself Back Up

Tying it All Together

Are you still with me? I know I’ve thrown a lot at you, from developing a positive mindset and combatting your internal voice to connecting with purpose and building a committee of mentors. It’s a lot to take it!

But here’s the bottom line:

A crucial part of developing mental toughness is learning to recognize these tendencies and taking action to correct them early on. Developing mental toughness is not about eliminating weakness, but learning how to deal with it and overcome it.

No one is perfect, but when we focus on the right things, we can develop a mental toughness worthy of life’s biggest challenges.

More About Mental Strength

Featured photo credit: Zulmaury Saavedra via unsplash.com

Reference

Read Next