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How to Fix Burning out at Work and Get Back on Track

How to Fix Burning out at Work and Get Back on Track

Anyone that has held a job for a few years, even six months, may have encountered burnout. Burnout can be physical or mental exhaustion.

The passion that once flamed for the job has burned out and you are left dreading the feeling of going into work. You may have anxiety or are constantly overwhelmed. The constant stress has you in fight or flight and your energy is gone.

Burnout is more than working hard, burnout affects all areas of your life. At work, your productivity goes down, you may feel cynical and resentful at the job and you can’t seem to find the answers that are usually right in front of you.

At home, you may have a short fuse with your family and struggle to wake up and get out the door. At night you may zone out completely and have a hard time focusing on what matters.

Why Do We Burn Out

A typical job schedule in the United States is 40 hours a week. You may work a little less some weeks and a little more other weeks. Some people work a lot more than 40 hours a week, every week.

When you spend this kind of time in one place, it is easy to see that a person can burnout. To be more specific, some of the reasons people burn out are:

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  • Job repetition
  • Low salary
  • High volume of workload
  • Staying in the same place for too long
  • No room for advancement
  • Lack of social connection

There are many contributing factors to burnout, and it can vary by person. Burnout for one person may come a lot later than someone else. The breaking point for each person can change. It is important to recognize the causes and the symptoms of burnout so you can make a shift.

What Everyone Is Wrong About Burning Out

Before we dive into how to fix a burnout, I want to bust the myths many have about burning out. Only by understanding burn out more will you be able to fix it from the root.

Myth #1: Because you’re burned out, you are weak or cannot handle stress.

This is not the case, in fact, burning out is the opposite. It is your body’s way of showing you that it is time to slow down so you can handle the stress.

When you burnout, your body and your mental brain can become cluttered. When you recognize this, you can make a shift and reevaluate what you are working toward. Our natural instinct is to blame ourselves. However, no one is made to handle that stress load for long periods of time.

When you look at successful entrepreneurs and see the load in which they carry each day, you have to recognize that they have tools in place to support them and a team to help. No one person, can do it all.

Myth #2: You should keep burnout a secret.

If you keep burnout a secret, you are risking your well being. I am not asking you to stand on top of your desk at work and scream out loud saying that you are tired. What I am saying is to find a partner to communicate with. This can be a co-worker, a friend, or your partner.

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The Burnout Fixing Plan

Fixing burnout could be a simple self care routine that you implement each day or it can be jetting off for a week of unplugged vacation time.

There are many strategies that can support you and here are a few of my favorites.

Set a Goal and Stick to It

Take a look at your current goals, do you have too many things to focus on, but lose the focus for the most important things? Maybe what mattered two years ago when you took this job no longer matters now.

Either way, take a look at your goals and assess what you want to keep and what you want to let go.

Activity breeds more activity. When you start to get busy, life gives you more things to do. You have to get clear on what matches your goals and is aligned with your long term plan.

Get More Sleep No Matter What

Late night work may have seemed productive for some; but the reality is it hurts more than it helps. Let go of the late nights and hit the pillow sooner.

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When you get more sleep, you can better handle the problems that life throws at you. Instead of reacting, you can create a plan and start shifting.

If you are afraid of not getting enough done, take a look at your priorities and start looking at what is on your plate that does not matter.

Go to bed early and wake up early before everyone else. You can get 8 hours of sleep and work for 90 minutes uninterrupted in the morning.

It may take practice, yet when you show up each day and make this a new habit, it will become easier.

Don’t Skip Breaks

A vacation allows you to temporarily leave the stressor. When you get into an argument with your partner, you may allow yourself to walk away before you resume the argument to make sure you don’t yell.

This applies to work too. If you find yourself on a short fuse, take time off. If your natural instinct is to shut everyone out and become a hermit when times get tough, take a break. Separate yourself from the stressor.

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The break will help you regain your focus and you can spend some time shutting off your brain to reset.

Reset Your Body, Reset Your Brain

Right now you may be thinking, I can’t just leave my job this week. I have two major projects due and I have a coffee date planned. That is okay, start small and build up.

Start tonight by setting an alarm on your phone an hour before bed. When the alarm goes off, write down your number one priority for tomorrow, plan out your day, and brush your teeth. Go to bed fifteen minutes earlier and get more sleep.

Taking care of yourself is the best thing you can do for yourself if you are feeling overwhelmed.

More by this author

RebeccaLynn Bologna

MBA, Mom mentor and Business coach

How to Declutter Your Mind to Sharpen Your Brain and Fall Asleep Faster How to Fix Burning out at Work and Get Back on Track What the Most Successful People Do in the Evening Real Passion Will Never Die Out? False.

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Last Updated on May 24, 2019

How to Be Productive at Home and Make Every Day a Productive Day

How to Be Productive at Home and Make Every Day a Productive Day

If you’ve ever wondered how to be productive at home or how you could possibly have a more productive day, look no further.

Below you’ll find six easy tips that will help you make the most out of your time:

1. Create a Good Morning Routine

One of the best ways to start your day is to get up early and eat a healthy breakfast.

CEOs and other successful people have similar morning routines, which include exercising and quickly scanning their inboxes to find the most urgent tasks.[1]

You can also try writing first thing in the morning to warm up your brain[2] (750 words will help with that). But no matter what you choose to do, remember to create good morning habits so that you can have a more productive day.

If you aren’t sure how to make morning routine work for you, this guide will help you:

The Ultimate Morning Routine to Make You Happy And Productive All Day

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2. Prioritize

Sometimes we can’t have a productive day because we just don’t know where to start. When that’s the case, the most simple solution is to list everything you need to get accomplished, then prioritize these tasks based on importance and urgency.

Week Plan is a simple web app that will help you prioritize your week using the Covey time management grid. Here’s an example of it:[3]

    If you get the most pressing and important items done first, you will be able to be more productive while keeping stress levels down.

    Lifehack’s CEO, Leon, also has great advice on how to prioritize. Take a look at this article to learn more about it:

    How to Prioritize Right in 10 Minutes and Work 10X Faster

    3. Focus on One Thing at a Time

    One of the biggest killers of productivity is distractions. Whether it be noise or thoughts or games, distractions are a barrier to any productive day. That’s why it’s important to know where and when you work best.

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    Need a little background noise to keep you on track? Try working in a coffee shop.

    Can’t stand to hear even the ticking of a clock while writing? Go to a library and put in your headphones.

    Don’t be afraid to utilize technology to make the best of your time. Sites like [email protected] and Simply Noise can help keep you focused and productive all day long.

    And here’s some great apps to help you focus: 10 Online Apps for Better Focus

    4. Take Breaks

    Focusing, however, can drain a lot of energy and too much of it at once can quickly turn your productive day unproductive.

    To reduce mental fatigue while staying on task, try using the Pomodoro Technique. It requires working on a task for 25 minutes, then taking a short break before another 25 minute session.

    After four “pomodoro sessions,” be sure to take a longer break to rest and reflect.

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    I like to work in 25 and 5 minute increments, but you should find out what works best for you.

    5. Manage Your Time Effectively

    A learning strategies consultant once told me that there is no such thing as free time, only unstructured time.

    How do you know when exactly you have free time?

    By using the RescueTime app, you can see when you have free time, when you are productive, and when you actually waste time.

    With this data, you can better plan out your day and keep yourself on track.

    Moreover, you can increase the quality of low-intensity time. For example, reading the news while exercising or listening to meeting notes while cooking. Many of the mundane tasks we routinely accomplish can be paired with other tasks that lead to an overall more productive day.

    A bonus tip, even your real free time can be used productively, find out how:

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    20 Productive Ways to Use Your Free Time

    6. Celebrate and Reflect

    No matter how you execute a productive day, make sure to take time and celebrate what you’ve accomplished. It’s important to reward yourself so that you can continue doing great work. Plus, a reward system is an incredible motivator.

    Additionally, you should reflect on your day in order to find out what worked and what didn’t. Reflection not only increases future productivity, but also gives your brain time to decompress and de-stress.

    Try these 10 questions for daily self reflection.

    More Articles About Daily Productivity

    Featured photo credit: Unsplash via unsplash.com

    Reference

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