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

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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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Published on December 15, 2021

What Supplements Should I Take Daily To Stay Healthy?

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What Supplements Should I Take Daily To Stay Healthy?

Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Here’s the thing: there is no black and white approach when it comes to taking supplements, but if you’ve been wondering whether you need supplements or not, I will help clarify some of your concerns.

Sometimes, having too many options of supplements on the market can be overwhelming. If you’re still asking yourself what supplements to take, then keep reading.

What Supplements Should I Take?

When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.

Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.

Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. That’s why you can see many symptoms like digestive issues and lack of energy.

Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether you’ll need to take them depends on many other things.

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Should I Invest in Supplements?

Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.

You shouldn’t invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what you’re lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.

In general, if you have a proper eating lifestyle, it’s not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.

Why Do I Need Supplements? Which Ones Are Important?

Below are the most common reasons why you may need to take supplements and which ones you should try.

1. Restricting Eating Lifestyles

As a nutritionist, I rarely recommend anyone going through a restrictive diet. In fact, I discourage it altogether. The best thing is that you embrace a balanced eating lifestyle since this is the way to ensure you stay at a healthy weight and have a good metabolism. That’s the reason why I don’t like removing entire food groups from people’s diets.

However, I also understand diverse eating lifestyles. For example, there is a vast majority of people that are actively changing to a vegan lifestyle. If you’re a raw vegan or strictly plant-based, you may need to supplement certain vitamins. Because animal foods like dairy, certain meats, and poultry have essential vitamins and minerals like B12, iron, and folic acid, then you may have less intake of these in plant-based foods. There is much debate in this area related to plant-based diets, but basically, experts recommend taking supplements.

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As I said about restrictive diets, eliminating entire food groups can cause you to suffer certain problems like lack of energy, constipation, less muscle, and lower brain function.[1] Before you try any type of diet out there, make sure you have a better relationship with food and check with a health professional. Overall, a good multivitamin complex should be good enough to supply all your needs. Go for the ones that provide vitamin B complex and minerals like iron, folic acid, calcium, magnesium, and zinc.

2. Reinforcing Nutrient Intake

It’s true that eating the right foods is essential for your body. Apart from that, certain processed foods, like dairy, cereals, and others are fortified with certain vitamins and minerals. Take advantage of these types of healthy foods as well.

If you feel like you could lack a certain nutrient, then taking multivitamins is a good option. Not only because it will help you meet your goals, but it will also ensure that your body has more energy and better performance. Therefore, there is nothing wrong with taking a supplement to reinforce your healthy eating lifestyle. Apart from multivitamins, you could also take fiber supplements in case you struggle with digestive issues or you feel like you’re not eating enough plant-based foods.

3. Special Conditions

There are certain cases or stages in life when you may need to take supplements. For instance, pregnant women require higher amounts of certain vitamins and minerals, like iron and folic acid.[2] Elderly people should also consume some supplements since their body absorbs less nutrients compared to younger people.[3] That’s why certain protein drinks, multivitamins, and omega-3 are prescribed to this age group. Also, people who have certain chronic health problems or underwent surgery may need supplements.

Women going through menopause are also often required to take supplements.[4] If you belong to this age group, you may need to talk to your doctor about supplements to balance off your hormone levels. Remember that not all supplements are made equally, and some ingredients may have side effects. This is especially true if you’re on prescriptions. Always check first.

4. Fitness Goals

Who doesn’t want to boost their fitness results? People that train at the gym often ask if they need to have protein supplements. It all goes down to the basics: eat healthily and put that as a priority. However, you can also take supplements based on your goals.

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Whether you want to burn some fat, build muscle, or are an athlete, supplements can reinforce and speed up your results. But here’s the thing: you should always do it the right way and not rely only on supplements for fitness results. Everything goes hand in hand, and it’s a matter of balance and moderation.

Now, here are some supplements you can take to improve your muscle performance, growth, and fat burn:[5]

  • Whey protein
  • L-glutamine
  • Branch chain amino acids
  • Multi-vitamin complex and fish oil
  • MCT oil

These supplements, coupled with a good diet, help provide steady muscle development, shed fat, and keep a healthy metabolism for better results. You have to be active to see their benefits, though. This will ensure your body is using up the nutrients effectively and not stored as fat.

There are some other great supplements made to boost energy levels and increase muscle efficiency. Here are some examples:[6]

  • Guaraná
  • Gingko biloba
  • Ginseng
  • Creatine
  • Citrulline

These are natural energy boosters. Caffeine also does a good job when it comes to improving your energy levels. These supplements should be a compliment to a healthy diet, or if you struggle with low energy performance when working out.

Speaking of energy, sometimes, simple lifestyle habits like sleeping better can make a huge difference in how you feel. So, make sure you are also working on these other areas of your life and not relying exclusively on supplements.

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5. Beauty and Self-Care

You can also find supplements for personal care. Some help to enhance your skin health, others are for hair and nails growth.

For example, collagen and multivitamins are commonly used for beauty and skincare. Because collagen is our skin’s main protein, we need to ensure our body has enough to stay glowing and healthy. Collagen also has powerful effects on skin beauty and anti-aging. You can easily add this protein to your drinks and foods to enhance your own skin’s collagen.[7]

If you didn’t know, adding collagen to your regimen after you’re 25 can help slow down the effects of aging. At that age, our skin produces less collagen, and we lose skin elasticity. Therefore, it’s a nice addition to your supplements and skincare routine.

Final Thoughts

You should always aim to have a healthy eating regimen before thinking about what supplements you need. Second, assess what are your lifestyle and health goals. Also, determine if your health and/or fitness condition requires you to add supplements.

Remember that your objective is to get enough protein, fiber, vitamins, and minerals. If your diet lacks any of these, look for an assessment on how to get these nutrients.

More Tips on Taking Supplements

Featured photo credit: Mika Baumeister via unsplash.com

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Reference

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