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Last Updated on December 18, 2020

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

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Published on February 26, 2021

8 Best Natural Energy Drinks For An Instant Energy Boost

8 Best Natural Energy Drinks For An Instant Energy Boost

Need an energy boost? Don’t reach for that soft drink! Sure, the sugar and caffeine might make you feel more energized, but that feeling is only a temporary spike in blood sugar. When it wears off, you’ll crash—and feel even worse than before!

The good news is that there are plenty of natural energy drinks that can ramp up your energy levels without spiking your blood sugar. That means no energy crash and no empty calories. Many of these drinks can even be made at home, so you can easily avoid the added sugars and artificial ingredients.

Here are eight of the best natural energy drinks you can try (and make) for yourself at home.

1. Kombucha

Kombucha is a fermented tea made with a SCOBY (symbiotic culture of bacteria and yeast). Kombucha has a long list of health properties: B vitamins, glucuronic acid (a detoxifier), and loads of antioxidant-rich polyphenols. But what kombucha is best known for is its probiotic bacteria and acetic acid, which have been shown to boost energy levels.[1]

Probiotics play a huge role in energy production. Studies suggest that by improving the balance of healthy bacteria in your gut, your “friendly” bacteria will be better able to break down the nutrients in the food you eat.[2] This means you’ll get a natural energy boost from eating the right foods!

Acetic acid has even been shown to increase your metabolism, which means you’ll be using calories from food more efficiently. Acetic acid is the only short-chain fatty acid to reach the systemic circulation in significant amounts where it provides energy for muscles and other tissues. It’s also non-insulinogenic, which means it won’t give you a blood sugar spike.

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You can brew kombucha yourself at home by obtaining a SCOBY, or you can buy bottled kombucha in a store. Just make sure you buy the real stuff![3]

2. Oolong Tea

Poor energy levels can be reversed with a delicious cup of oolong tea. This ancient Chinese beverage is also known as “black dragon tea,” and it’s packed with catechins similar to those found in green tea. These catechins work by promoting your body’s ability to break down fat, which can boost energy levels.

Studies suggest that the catechins in oolong help your body to use fat cells for energy, while the mild caffeine content can give you a quick boost for getting through the day. It’s also been found that drinking full-strength oolong tea may increase energy expenditure and fat oxidation by 12%, which means you’ll be better able to obtain energy from food. It may even help with weight loss![4]

You can make oolong tea with tea bags or loose leaves. Try blending it with green tea for an added boost!

3. Green Tea

Famous the world over, green tea is a powerhouse of health benefits and is often included in the list of beverages used by athletes for extra energy. The caffeine content of green tea is mostly responsible for its energizing benefits. Studies have shown that a regular cup or two of green tea can boost your metabolism and maintain healthy energy levels throughout the day.[5]

Moreover, green tea is believed to increase fat-burning by encouraging your fat cells to release fat, then stimulating your liver’s ability to convert that body fat into energy. This is particularly helpful for weight loss! Try drinking green tea throughout the day to keep your metabolism ticking and your brain active. A cup or two before a workout could also contribute to your endurance and stamina.

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4. Kvass

Kvass is another fermented food, like kombucha—but it’s made from rye bread.[6] This traditional Slavic and Baltic drink is actually known as “black bread,” and it’s still enjoyed in many Eastern European countries.

Kvass can be flavored with fruits, such as strawberries and raisins, or with herbs, such as mint. Traditionally, kvass is served unfiltered with its natural yeast content, which adds to its unique flavor. It’s a good source of B vitamins, which help your body produce energy. Kvass also contains lactic acid and simple sugars, which can be helpful for a quick boost.[7]

Like kombucha, the fermenting process of kvass allows for beneficial bacteria that may improve your digestion. This means you’ll be better able to absorb the energy content of foods you eat. Kvass can also be made with beetroot, which boosts its nutritional content and has excellent benefits you’re your gut microbiome. Beets are a good source of folate, vitamin C, potassium, iron, and phytonutrients. These are made more bioavailable when fermented into kvass!

5. Matcha

Matcha is one of Japan’s most revered beverages. It’s made by crushing green tea leaves into a fine, bright green powder before being mixed in with hot or cold water. This process helps to retain many of the natural antioxidants and other nutrients in the leaves.[8]

The matcha tea bushes are grown in areas out of sunlight, which delays photosynthesis and slows the growth of the plant. The result is a higher concentration of chlorophyll, a powerful detoxifier, and a good energy source.

Drinking matcha means you’re drinking the whole leaf—all the natural caffeine and antioxidants. The nutritional content is thought to be almost 10 times greater than traditionally steeped green tea! Best of all, matcha provides the energy that comes on gently, rather than the “hit” that coffee supplies.

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6. Coconut Water

Coconut water may be 95% water, but it’s still a great source of energizing minerals. Coconut water is the clear liquid found in green coconuts, and it’s a naturally sweet and refreshing drink.

Coconut water is a much healthier alternative to sports drinks—and contains more than 10 times the potassium! Potassium helps to maintain a healthy balance of electrolytes, which is essential before and during exercise as it has less sodium—the main electrolyte you lose with sweat—than most sport’s drinks. The magnesium in coconut water also supports normal energy production and reduces cramping so you’ll be able to keep exercising for longer.[9]

Most importantly, coconut water has fewer carbohydrates than many commercial sports beverages, which is important for proper rehydration after exercise.

7. Yerba Mate

Yerba mate is a traditional drink made from the dried leaves of Ilex paraguariensis, a type of holly native to South America. It’s a very social drink and famous throughout South America.

Yerba mate can boost your energy levels in much the same way as coffee but without the caffeine jitters! In fact, the energizing effects of yerba mate are described as gentle and calm. Mate drinkers report that they feel more alert but don’t experience the crash that coffee can produce.

It’s for this reason that many athletes use yerba mate to enhance their physical performance before a workout or event. It’s also believed to be helpful to those suffering from mental or physical fatigue or chronic fatigue syndrome.

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It’s also mentally energizing—yerba mate enhances memory, boosts mood, and increases concentration. It’s said to make you feel more motivated and be productive by stimulating the production of the neurotransmitter dopamine.[10]

8. Carrot Juice

Carrots are a fantastic source of beta-carotene—the provitamin A carotenoid which your body can quickly convert into vitamin A. Beta carotene is a powerful antioxidant that not only protects your body from free radicals but also bolsters energy levels.

Vitamin A plays many roles in growth and development, and it’s especially important in maintaining energy. Research has shown that vitamin A is crucial for assisting with daily energy production and physical activity.[11] Our cells create energy by first creating adenosine triphosphate (ATP), the energy-carrying molecule found in the cells of all living things. To do this, our cells first need sufficient vitamin A. Low levels of vitamin A will directly affect your body’s ATP production, causing your energy levels to dwindle.

Carrot juice is one of the healthiest veggie-based drinks out there, and it has much lower sugar than fruit juices! It’s also super easy to make at home.

Final Thoughts

You don’t have to consume artificial energy drinks to get the energy boost you need. Try out these eight natural energy drinks that are packed full of micronutrients to keep you healthy, active, and energized. You just have to put in a little more effort in preparing them, but I guarantee it’s worth it.

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Featured photo credit: Raimond Klavins via unsplash.com

Reference

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