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Last Updated on December 18, 2020

Why You’ve Reached the Point of Burn out at Work & How to Deal with It

Why You’ve Reached the Point of Burn out at Work & How to Deal with It

You’ve finally hit a wall and enough is enough. You’re not just stressed—you’re feeling physically, mentally, and maybe even emotionally burnt out.

When serious exhaustion sets in and you either feel completely indifferent or totally repulsed by your job, you have to start taking action toward restoring balance not only in your professional life, but in your personal life too. Sources of stress can’t always be eliminated, but their negative effects can certainly be minimized.

What if you could walk into work and actually feel enthusiastic about taking on your tasks for the day? Believe it or not, it’s possible to go from dreading those tasks and suffering through them to embracing them and enjoying the challenge.

Burnout doesn’t necessarily mean you’re in the wrong job. It might just mean that your approach to your work life isn’t currently working for you.

Once you identify and understand what has led you to burn out, you can examine your experiences under a mindful microscope to expand your level of self-awareness. Only then can you work to counteract the effects of burn out with specific lifestyle changes, habits, and mental practices.

By implementing some of the strategies shared in this article, you might save yourself weeks, months, and even years of prolonged suffering. Because when it comes to burnout, you can’t really make a full recovery by simply waiting for it to go away.

Read on to discover what some of the leading causes of burnout are and what you can do to get back to a place of happiness and harmony.

1. You Sacrifice Your Own Self-Care for Your Job, Your Family, and Others Who Need You

If you’re a people pleaser, then you probably have trouble saying “no” to anyone who asks anything from you.

When you think you have no choice but to say “yes” to your boss, your coworkers, your partner, your kids, your friends, and your relatives, you’re left with little time and energy to devote to doing the things that keep you healthy and happy—like sleeping enough, eating well, and enjoying activities you love. You’re essentially allowing others to dictate how you spend your life.

According to a study published in the Journal of Consumer Research, people who said “I don’t” instead of “I can’t” had more success in avoiding things they didn’t want to do.[1] In other words, it led to a greater sense of self-empowerment.

By remaining aware of the fact that you have a choice in how you decide to spend your time, you can learn to say “no” to others confidently and respectively.

2. You’re Putting Too Many Hours Into Your Work

Working 12 to 16 hours a day or 60 to 80 hours a week doesn’t mean you’re being productive during all or even most of those hours.

A UK study found t hat the average office employee is only productive for 2 hours and 53 minutes out of the entire workday.[2] As if that weren’t bad enough, research has shown that jobs with overtime schedules are associated with a 61% increase in risk of injury;[3] and long periods of sitting in office chairs are as potentially detrimental to workers’ health as smoking.[4]

Working longer hours means you have less downtime to recharge properly, so you might want to rethink staying late at the office, clocking a double shift every so often, or giving up your weekends to try to get more done.

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Examine where you can cut back on your time spent at work—particularly during your most unproductive hours. If your workplace won’t allow it, you might need to consider working somewhere that will.

3. You’re Constantly Connected to Your Work Via Your Devices

Many professionals check their work email first thing when they get up and continue checking after work hours, meaning they never truly get a chance to disconnect and relax a little.

Remaining available to answer emails or take calls during non-work hours has been linked to higher levels of stress and anxiety in workers.[5] Even just the anticipation of receiving emails or calls during non-work hours can cause negative effects.

You might need to have a chat with your boss, coworkers, or clients about your electronic availability during non-work hours if there’s an expectation to answer emails and calls at all times of the day and night. Once you’ve clarified this, you can turn off notifications, put your devices on Do Not Disturb or turn them off altogether when you’re not at work.

4. You Work in a Toxic Environment

Working with patronizing authoritative figures and coworkers can be downright degrading and humiliating, leading to feelings of isolation and resentment.

When there’s a breakdown of workplace community, your sense of belonging is compromised. One study showed that the number of people who’ve admitted to feeling like they have nobody to talk to about relevant topics has nearly tripped between 1985 and 2004—suggesting that despite people spending so much time at work, the relationships they have with their colleagues are not necessarily high-quality ones.[6]

Practice separating yourself from negative energy at work so that even when you do have to engage with colleagues, you have mental and emotional boundaries in place.

Look toward the most positive and trustworthy people at your workplace and work toward building relationships with them. Even if you don’t work directly with them, having them there can help increase your sense of connection and belonging.

Finally, avoid taking work issues home with you. Instead of venting to your partner about a problem going on at work, focus on letting it go by engaging in activities that take your mind off of it, lift you up, and remind you of what you’re grateful for in life.

5. Your Workload Is Too Heavy

There’s only one of you and there are only so many hours in a day to get your work done.

When there are too many tasks, projects that are overly complex, or requests that are unrealistically urgent piled onto your plate, the stress and overwhelm of it all can be too much to bear. Research has shown that employees with heavy workloads have difficulty balancing work and family life and are at a higher risk of emotional exhaustion.[7]

The only way to combat work overload is by offloading less urgent tasks, getting help and support from other colleagues, and postponing deadlines. Figuring out how to balance work and life comes down to prioritization, which requires getting real about your own energy expenditure and time limitations.

6. You Never Take a Vacation

If you’re a workaholic, you might not even realize that you’re hopelessly addicted to your work and haven’t taken any time off in what might seem like forever.

Maybe you’re worried about all the work that will pile up when you’re gone or you want to keep working as proof of your dedication to what you do. But the costs of not taking any real time off include decreased productivity and creativity.[8] It can even exasperate office tension, workplace accidents, work-related mistakes, stress, fatigue, and illnesses.

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If you feel unwilling to go away for as long as a week, try something shorter—like a weekend. You can even make it a staycation to start.

Eventually, if you spend your time off going places and doing things you love, you’ll start to become aware of the restorative benefits of taking your vacation time, and you might even inspire colleagues do the same.

7. You See Your Job As Your Identity

It’s important to feel passionate about and connected to what you do, but when all or most of your accomplishment, pleasure, and self-worth comes from your work performance, it can be hard to deal with things when they don’t go your way.

You’re far more likely to burn out if you place little value on other areas of your life like relationships and hobbies. The people in your life and the activities you enjoy can serve as effective pick-me-ups when work life gets rough.

Try making a list of all the relationships and hobbies or activities you have in your life that you love. Then rank them in order of importance and brainstorm ideas for how you can start devoting more time and energy toward them.

8. You Feel Like You Don’t Have Any Control

When you don’t have enough freedom to have a say in how decisions at work are made, or what your schedule looks like, or what the most important goals should be, you might find yourself feeling more cynical and less motivated.

A study found that people with high-stress jobs and little control over their workflow live shorter lives or are less healthy overall compared to people who have more of a say in how they handle their schedules and work.[9] Control is important for maintaining your sense of autonomy at work.

Depending on your position, you might be able to go ahead and take control of your schedule and workflow the way you see fit—as long as you complete the work needed and hit your goals.

If not, you might have to have a discussion with your manager or boss and come to an agreeable decision about how to make your workflow more flexible in a way that benefits both you and your boss’s expectations.

9. Your Efforts Are Not Recognized or Rewarded

There’s nothing more demeaning than having your work go unnoticed or taken for granted by your colleagues and superiors.

It turns out that when it comes to work, recognition matters more than pay. 70% of respondents to a survey admitted that they could not place a dollar value on their most meaningful experiences of recognition.[10]

You can’t exactly walk into your boss’s office and start demanding more recognition for what you do, but you can make an effort to keep your boss updated on your accomplishments, build a better relationship with them and take initiative with additional tasks or issues that they bring up.

When sharing your accomplishments, make sure you emphasize the benefit it had on the organization as a whole.

To get more recognition from other colleagues, start by recognizing theirs. Those who appreciate your recognition will take notice and likely return the favor.

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10. You’re Being Treated Unfairly

It’s hard seeing colleagues get promoted when you think they didn’t serve it, or witnessing hiring or compensation decisions that seem to be based on biased opinion or favoritsm.

According to a workplace survey by workforce management software company Kronos, unfair compensation was the top contributor to employee burnout at 41%, followed by unreasonable workload and overtime work at 32%.[11] Unfair treatment at work can suck the drive to achieve right out of you, leaving you feeling disheartened and disengaged.

To feel as if you’re being treated fairly, you must get clear on what you need to do to be rewarded, compensated appropriately, or promoted. Ask your manager or boss what you need to do, and then do it.

If you still don’t receive the compensation or promotion that you think you deserve even after doing everything you were told you should do to get it, consider working somewhere else where your efforts are actually valued and save yourself from exasperating the effects of burnout.

11. You Don’t See Any Clear Way to Advance Your Position

You’ve stopped learning, you’re stuck doing the same thing day in day out, and you feel trapped in a dead-end job.

The human brain is hardwired for novelty and gains pleasure from taking on tasks that are just challenging enough to tackle, so a workflow that’s too routine or too drudgerous will slowly drain the sprit right out of you.

When there’s no way up and nothing different to do, you’ll start to care less and less about your work at all.

Even if there’s no higher position to work toward, you can still find new and meaningful ways to learn and challenge yourself. If you’re not sure how, talk to your boss or colleagues about shaking up your workflow.

If a significant shake-up at work just can’t happen, consider doing the best you can with what you have to do while focusing your efforts on learning and being challenged outside of work. Get back to an old hobby, start a new side hustle, or join a club to help balance those boring workdays or shifts.

12. Your Personal Core Values Conflict With the Values of Your Workplace.

When what you have to do at work violates something that you believe in and stand for, your sense of integrity suffers.

In order to keep working at an organization where its values are out of alignment with your own, you basically have to kill those parts of yourself that have always helped define who you are.

This is very difficult to do, given that your core values are typically ingrained in early childhood and remain in your subconscious mind throughout your adult life without you even being aware of them.

The first step you should take is identify what you truly stand for. Next, you have to consider what’s meaningful about your work versus what could slowly kill you inside, and then weigh them against each other.

If you find that there’s not enough to fulfill you by staying, you’ll likely need to prepare to find another job that’s more closely aligned with your values since your subconscious will lead you down the road anyway.

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13. You’re a Perfectionist About Your Work

You might have extremely high personal standards about your work performance, leaving no room for error.

Perfectionists are known to be extremely self-critical—even when things go right (but worse when things go wrong). It’s no surprise that research links perfectionism to burnout, suggesting that it’s more of a self-destructive trait rather than a sign of virtue.[12]

As a perfectionist, you have to learn how to adopt a growth mindset (as opposed t o a fixed mindset) by seeing mistakes and failures as an opportunity to improve.

You also have to learn to practice self-compassion when work goes less than perfectly if you want to become a more resilient worker.

14. You’re Really Only in It for the Money.

Work is work, but if every component of it feels completely meaningless and unfulfilling, then something is seriously wrong.

A whopping 87% of employees worldwide feel disengaged with their work.[13] If you’re one of them, your disengagement could lead to your downfall (by demotion, layoff, or firing).

Finding something fulfilling about your work takes a change in perspective. One way to do this is by putting yourself in the end user’s shoes—the customer or the client. Another way to do this is by looking at the bigger picture and thinking about your organization’s overall mission or goal.

Next, identify the connections between your work and the end user and/or the organization’s mission. This should help you become aware of how your contribution is helping to make a real difference—even if it seems small.

15. Your Genetics Might Make You More Susceptible to Burnout

If you think you’re simply more prone to stress and anxiety than your fellow colleagues, you could be right.

Research has shown that there’s a potential molecular pathway for stress-related traits, suggesting that some people might be naturally more susceptible to burnout than others.[14]

People who were raised by stressed and anxious parents or guardians might also be more susceptible, although this might be more of an environmental factor rather than a genetic one.

You can’t fight genetics, so your best bet is to work with how you’re built. Double down on your self-care by taking time to recharge, getting enough sleep, and engaging in activities that restore your energy—like meditation, exercise, reading, or listening to music.

The Bottom Line

Burnout is no joke, and it doesn’t just go away by ignoring it. If you want to save yourself from having to spend a longer than necessary amount of time trying to recover, you have to start taking action sooner rather than later.

It’s important to view the solution to burnout as a lifestyle balancing act. You’re going to have to identify the contributing factors to your burnout and connect them to all the other parts of your life—including health, relationships, hobbies, core values, and so on—if you want to neutralize it as quickly and as effectively as possible.

More Resources to Help Tackle Burn out

Featured photo credit: Lily Banse via unsplash.com

Reference

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Elise Moreau

Elise helps desk workers lead healthier lifestyles. Visit her website on her profile to get a free list of health hacks.

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Last Updated on April 20, 2021

5 Best Guided Morning Meditations for Energy And Motivation

5 Best Guided Morning Meditations for Energy And Motivation

Do you wake up feeling fatigued, depressed, or unmotivated? Adding a simple morning meditation for energy may help. Practice one of these guided morning meditations for increased energy and motivation daily, and you will wake up refreshed and ready to take on each day!

The benefits of meditation are hard to ignore. Meditation is a long-held tradition in Eastern cultures that has recently become popularized in Western culture, using science to back its effectiveness. Meditation has been proven to decrease stress, depression, anxiety, and pain. It has also been shown to increase motivation and attention.[1]

What is Meditation?

First, let’s explore the different forms of meditation before diving into specific guided morning meditations for energy and motivation.

There are a few different forms of meditation that we will explore:

  • Moving Meditation
  • Mindfulness Meditation
  • Mantra Meditation

Moving meditation combines gentle exercises, breathing, and focus. Examples of moving meditation include walking meditation, yoga, tai chi, or qigong.[2]

Mindfulness meditation involves present-moment awareness of whatever action you are taking. It can be practiced as you move through your day simply by bringing your awareness to your breath, mind, and body.

Mantra meditation is similar to using positive affirmations. It incorporates repetition of sounds, words, or chants as a focal point for meditation. Mantra is thought to shift stuck energy from the body. Certain mantras (or sounds) have been shown to synchronize both hemispheres of the brain. This can help oxygenate the brain, decrease blood pressure and heart rate, and calm brainwaves.[3]

While this is certainly not an exhaustive list, it provides a general introduction to the several forms of meditation. For a more comprehensive list check out: 17 Types of Meditation (Techniques and Basics) To Practice Mindfulness.

How Does Meditation Increase Energy and Motivation?

Meditation increases endorphins in the brain, which is the chemical responsible for a runner’s high. However, when compared with runners, master meditators show higher levels of endorphins than runners post-meditation.[4] Long-term meditation practices are also associated with increased melatonin, which is responsible for regulating sleep.[5] Over time, consistent sleep patterns increase overall wellbeing and energy levels.

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Other long-term effects of meditation include an increase in the grey matter in the brain. Meditation has also been linked with increased cognitive function, memory, and attention.

The long-term impacts of stress contribute to feelings of exhaustion, burnout, and fatigue. Meditation has been shown to decrease the impacts of the sympathetic nervous system (commonly referred to as the fight or flight response). A regular meditation practice may assist in relaxation by decreasing heart rate, blood pressure, and breathing. [6]

However, meditation is not just for relaxation. The Buddhist tradition where mediation originated focuses on remaining alert during mindfulness. Seasoned meditators show increased alertness and awareness in brain functioning compared to non-meditators.[7]

5 Best Guided Morning Meditations for Energy and Motivation

Now that you know how meditation can help increase energy and motivation, here are the 5 best guided morning meditations you can try.

1. Wake Up With a Sun Salutation for Increased Energy

Yoga practices that focus on breathing have been shown to increase energy and attention.[8] Starting your morning with a Sun Salutation is one excellent way to increase energy and motivation in the morning for lasting results.

A Sun Salutation is a sequence of yoga poses strung together in a specific way. A focus is placed on moving mindfully with the breath through the postures. If done mindfully, one can enter a flow-like state while practicing a Sun Salutation.

Practicing Sun Salutation Type A

Inhale and reach the arms up overhead. Exhale and fold forward with a slight bend in the knees. On your next inhale, place the hands on the thighs while straightening the spine. Exhale and melt down into a forward fold once more.

On your next exhale, place your hands on the mat and step your feet into a plank pose. Lower down from straight legs or bent knees with your triceps just grazing your rib cage. Your whole body will be flat on the mat. As you inhale, keep your hands on the earth and lift your head, neck, and chest off the mat. Exhale and press back into downward-facing down.

On your next inhale walk your feet back to the top of the mat and hang in a forward fold. Roll your body up letting your head and neck come up last. You can choose to finish your practice here or flow through the sequence once more.

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If you are new to yoga, practice alongside a trained instructor or find a yoga video that walks you through the correct alignment to ensure you do not injure yourself as you practice. Allow yourself to be guided through the practice so you can focus on your breath as you move from one pose to the next.

2. Practice Walking Morning Meditation

Another way to combine movement and mindfulness is through walking meditation. Walking meditation involves slow, mindful steps with a focus on the breath. Exercising outdoors can help to boost serotonin and increase endorphins. This can be a wonderful way to start the day with increased energy and a positive mood.

Step slowly and mindfully, as if you are walking on thin ice. Slowly begin to inhale through the nose and count the number of steps you take. Then, slowly exhale and count your steps. As you walk, keep counting your steps on each inhale and exhale. Try to keep your pace even while focusing your attention on your breath and body.

Try to avoid busy areas with lots of people or traffic to reduce distraction. A walking path with lots of open space is ideal. Once you have finished you can bring your attention to the sights around you and mindfully breathe in and out as you slowly return to a normal pace.

3. Let Your Stress Melt Away During a Mindful Morning Shower Meditation

One of the easiest ways to practice meditation is by adding it into activities you already do. The trick is to bring your attention to the present moment. Choosing activities with lots of sensory input can help heighten the experience of mindfulness.

Examples of mindfulness activities can include chores like doing the dishes or sweeping. It may also involve routine activities like exercise or showering.

If you shower in the morning, you can easily incorporate mindfulness into your routine. It is best to remove any distractions while you shower but if you would like you can play gentle, instrumental music in the background. Focus on the sensation of the water running over the crown of your head and down your entire body. Imagine the water is cleansing stress, tension, and worry from the body and mind.

Bring your attention to the five senses. This can aid in grounding for decreased stress and anxiety, which will improve long-term energy and focus. Notice the temperature of the water and the air. Smell the different soaps and shampoos as you wash. Allow yourself to indulge in the moment by closing your eyes as you stand under the water. If you get distracted come back to one of your senses.

This shower meditation is a form of mindfulness. It does not take any extra time from your day. It is simply one way to incorporate present-moment awareness into your routine.

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4. Practice Bellows Breath for Increased Energy

Deep breathing is another way to increase energy and attention. There are several forms of breathing exercises utilized in yoga and meditation. Breath of fire or bellows breath is one exercise for increasing energy and vitality.[9]

This breathing exercise can cause dizziness or light-headedness. Discontinue practicing if you experience any negative side effects and return to normal breathing.

Begin by inhaling through the nose. With a forceful exhale, contract the diaphragm as you breathe out through the nose. Inhale and allow the belly to expand and then exhale and allow it to contract.

When first starting, it can be helpful to go slowly. Reverse breathing, where you expand the belly on the exhale and contract on the inhale, is common but should be avoided.

Once you have the rhythm down, you can move quickly through the breathing exercises. An emphasis is placed on the inhale while the exhale is forceful and contracted. The inhale and exhale should be similar in duration.

Aim for three breath cycles a second. Do not practice for more than 15 seconds without taking a break when you are first starting. As you become more advanced you can add 5 seconds, working your way up to a minute of practice.

5. Practice Mantra Morning Meditation for Increased Energy

Science suggests that repeating the mantra “OM” can result in increased alertness and sensitivity to sensations (pronunciation of “OM” sounds similar to “A-U-M”). In spiritual traditions, it is considered a primordial sound, which created all other sounds[10].

When “OM” is chanted aloud, it vibrates at 136.1 Hertz. This is the same frequency as everything in nature.[11] Scientific studies have uncovered evidence to suggest that chanting OM may be related to vagus nerve activation, which assists in the rest and digest response in the nervous system.[12]

If you are new to chanting, it can be helpful to practice reciting “OM” aloud. The sound of “OM” is similar to “A-U-M” with the word being drawn out for several seconds on the exhale. More seasoned meditators may choose to focus on the word internally.

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To begin, simply inhale, and on you exhale, chant “A-U-M.” You may choose to set a timer on your phone for as long as you have to practice.

Another way to practice mantra or chanting is to use mala beads. Mala beads come from the Hindu faith and are a string of 108 beads with one larger bead at the end. Hold the mala in your left hand and begin with the first bead between the thumb and pointer finger. Each time you chant OM, move your fingers to the next bead until you reach the largest bead, also known as the guru bead.

Once you have finished, take a few moments to sit in silence and observe any new thoughts or sensations that arise.

Incorporate Morning Meditation into Your Routine

Now that you know the 5 best guided morning meditations for energy and motivation, where do you begin?

Follow these tips for forming a new habit:

  1. Set realistic and sustainable goals
  2. Practice at the same time, every day
  3. Weave the practice into your current routine

Ten weeks may be a realistic time frame to commit to a consistent practice, despite the adage that it takes 21 days to form a habit.[13] Choose one of the morning meditations for energy and motivation that fits your current schedule. Keep it simple and try to build it into your already established routine.

Choosing to practice at the same time every day will make it easier to practice consistently. Instead of looking at this like something you have to do, choose to view it as something you get to do. This should be an enjoyable activity that you look forward to each morning.

Doing one of these activities each day can assist with increased energy and motivation, not to mention the variety of established physical and psychological benefits of meditation. Practice these guided morning meditations for energy and motivation every day for ten weeks and you might just become a morning person, after all.

Featured photo credit: Sage Friedman via unsplash.com

Reference

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