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Last Updated on July 4, 2019

7 Signs You’re Burnt Out and How to Bounce Back

7 Signs You’re Burnt Out and How to Bounce Back

Has the possibility of becoming burned out ever came across your radar?

Burn out can happen to any of us. It can happen as a direct result of a toxic work environment or it can creep up on us as we pour all of our energy into doing the work that we love. Either way, when signs of burnout become apparent, they tend to look the same. Furthermore, adjustments must be made to reverse burnout and to prevent it again in the future.

Behaviors and habits that can lead to burnout include staying up long nights working on projects, saying yes to every request or opportunity, taking on extra work from co workers, and decreasing connections with your family and friends outside of work.

Outside forces such as ineffective leadership, unclear expectations, toxic work culture, persistent high workload, and no room for growth can all add to burn out.

When signs of burn out set in, you slowly start to do things differently. There’s a chance you may not even realize what is happening.

Keep in my mind that burn out may mimic other conditions such as depression or anxiety disorder. Please see your trusted health care provider to rule out any of these conditions.

Keep reading for some key signs of burnout:

1. Poor Performance and Loss of Self Confidence

Noticeable declines in work performance and confidence in your ability to complete previously mastered assignments are signs of burnout.

The pace of the work environment can seem faster and more demanding than ever. The goal of you doing world-class work may diminished to hopes of you barely getting by. You may have decided that staring into space or searching for a new job seems like a better alternative to working.

Poor work performance can become a routine and often leaves the person wondering how did this become a problem in the first place. You may even think that your boss will call you out on your performance sooner than later.

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How to Bounce Back:

Think back to the motivation you had when you were hired or when you were getting your job done with ease. Think about your thoughts and actions that allow you to perform well. The ability to perform at or around this level is still within reach.

Make a plan to eliminate distractions at work. Also, prior to coming to work make sure you are well rested and are eliminating energy-draining interactions.

2. Pessimism

Talking about the amazing work you do has given way to negative talk. Constantly complaining over small tasks that didn’t bother you in the past is a sign of pessimism. Your co -workers may even point out that you have been increasingly negative with your communication lately.

Your outlook on life, especially work, is in the dumps. It is harder to find positive things to say.

How to Bounce Back:

Even in the midst of burnout, your time should be spent on forward-moving thoughts.

Change the way you are looking at your current situation. Your body will do everything in its power to make sure that your actions are in alignment with your mindset and thoughts.

Therefore, thoughts that are negative and self-defeating will need to undergo a productive reframe. A high level of awareness must be initiated. Self coaching yourself through negative thinking can be the first step in awareness.

When you catch yourself having negative thoughts, first ask yourself “How does this make me feel?” Then, decide if those feelings will push you closer towards your goals and priorities or keep you from taking action.

If your thoughts are not forward moving, ask yourself what does thinking and feeling the opposite of this look like? It may seem awkward at first, but keep at it until positive thoughts are at the forefront of your thinking once again.

3. Feeling Unfulfilled

Sometimes, the workplace is known for being a fast pace, high-stress environment. Feeling like you’re part of the team and your contributions matter to your team can really help increase your level of fulfillment.

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We all have things we’re good at or interested in. When our talents and strengths are highlighted in an environment, we will thrive as we get things done.

When we are constantly left out of vital conversations, we will feel irrelevant and as if things are happening to us and not on behalf of us.

How to Bounce Back:

Talk to the person in charge and discuss your concerns. Confiding in a trusted and knowledgeable co-worker prior to meeting with your boss will help to make your communication with your boss fair and objective.

Set goals and deadlines with your boss or team leader to help increase your fulfillment. Follow up with your plan of action on your goals.

Keep in mind that there will be some level of compromise but making your boss aware of your viewpoint and feelings is a major step in feeling fulfilled and feeling like a contributing member of your team.

4. Poor Sleep Quality

Staying up late at night, tossing and turning, thinking about your day’s work can really affect your sleep quality. Studies have shown that just a few hours of missed sleep is detrimental to our performance and mental capacity.[1]

How to Bounce Back:

Try setting a bedtime routine and stick to it. Make sure that your bedroom environment is supportive of a good night sleep.

Social media never sleeps and it’s best to cut back or eliminate your social media time about 1 hour before you go to bed. Blue light interferes with your ability to feel sleepy and messes with your sleep cycle.[2] Your electronics can be set to switch to a softer light prior to bedtime.

5. Dread

The thought of work sends you into a tailspin of negative thoughts and body sensations. You wonder will this ever end and the amount of tension in your neck is at an all-time high.

The feeling of dread can make you retreat from your daily activities to ruminate on the idea of returning to work. Feelings of dread steals valuable time.

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How to Bounce Back:

Develop a routine to relax and practice deep breathing.

Consider a small breathing exercise that you can practice at work if dread or overwhelm creeps in. Go into an empty room or the bathroom, close your eyes, and take 10 big deep breaths. Control your breathing as you inhale and fully exhale. Notice what time of the day you are needing to step away to take breath and start scheduling your routines.

Neck massages at bedtime or therapeutic massages may also help to relax your body and prepare you for the work week ahead. Keep in mind that self care is a necessity.

6. You Lash out More

You notice that you are short tempered and lash out at your loved ones more than usual. When you are experiencing burn out, you may find yourself less patient about certain things and snapping at your loved ones.

You know they don’t deserve this treatment and you want to get this behavior in check so that you can restore the loving supportive environment you are used to having.

How to Bounce Back:

Be aware that your loved ones may not understand how your work environment is affecting you.

Consider how you would feel if you were the recipient of irritable interactions when you didn’t have the whole picture of what was happening.

Take time to explain your situation with your support system. Also, seek services through your work or independently in order to preserve the relationships within your support system.

Your love ones are there to support you. They should not be the expert to get your thoughts and feelings in check- neither should they be expected to fulfill this role.

7. Exhaustion

Does the phrase this job is “sucking the life out of me” ring a bell? Mental exhaustion is totally apparent when work has taken its toll on you.

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Being too tired to do simple house chores or attend events that you once loved is a sign of exhaustion.

How to Bounce Back:

Set small goals to take action daily on your priorities. If your priorities include keeping a clean living area or hanging out with your friends once a week, stick to your plans.

You will find that your mood is improved and you are not as drained once you are doing things in alignment with your goals and priorities.

The Bottom Line

Burn out can creep up on you. It can be caused by personal behaviors, habits, or toxic work environments. Regardless of the factors that lead to burnout, the signs of burnout are the same.

Awareness is the first step of knowing what is happening. The next step is taking action based on the specific signs you are displaying.

Recovery from burnout may look like identifying the culprit that caused you to burn out so that you can continue making progress in your work.

Recovery can also require you to make a strategic exit from your current situation to restore your peace of mind and fully recover—and never look back.

More for Restoring Energy

Featured photo credit: Niklas Hamann via unsplash.com

Reference

More by this author

Mary Stewart

Mary Stewart is a wellness coach. She helps successful professionals and entrepreneurs to take back control of their life and work.

7 Signs You’re Burnt Out and How to Bounce Back

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Last Updated on September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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