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Last Updated on June 2, 2020

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 this became 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 loved 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:

Rethink about your priorities, and 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 to Help You Bounce Back

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 June 2, 2020

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important”.

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about some of the golden rules for goal setting that will help you set and achieve your goals successfully check out this article: How to Use SMART Goal to Become Highly Successful in Life

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest!

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

More Tips About Goals Setting

Featured photo credit: Unsplash via unsplash.com

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