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How to Deal with Feelings of Burnout at Work

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How to Deal with Feelings of Burnout at Work

Have you ever faced this scenario? Work is not going well for you. Despite your best efforts over the last few months to complete all your tasks and hit your targets, you realize that you’re not only going to fail on both these counts — but you’ve burned yourself out in the process.

How does this make you feel?

Not great, I would guess.

However, I sympathize, as when I first started working as a software engineer at Red Hat, I thought the secret to success was to work as hard and as much as possible. But I was wrong. This approach simply led me to a state of physical, mental and emotional exhaustion.

So how about you? Are you suffering from work burnout?

Here are a few warning signs that you might be:

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  • Disillusionment about your job
  • Difficulty concentrating on the tasks at hand
  • Abusing food, drugs or alcohol to help you cope with work stress
  • Breakdown of your sleeping habits
  • Lack of motivation (do you have trouble getting started on projects?)
  • Cynical attitude towards your work
  • Irritability or impatience with co-workers and clients

If you’re experiencing some or all of these symptoms, I recommend talking to a health professional about your concerns. This is important because, burnout — if not addressed — can lead to health issues such as: anxiety, high blood pressure, Type 2 diabetes and heart disease.

Why We Experience Burnout

According to Psychology Today, burnout is more than just the result of working long days and weeks. It’s also to do with how much control over their job a person feels they have.[1] If they feel that they have little control, this can — over time — lead to fatigue, cynicism, depression, and eventually burnout.

Other factors that can lead to burnout include:

  • Working towards a goal that doesn’t resonate with the individual.
  • Lack of support, either in the home of office (or both).
  • Failure to take adequate breaks from work.
  • Unclear job expectations.
  • Extremes of activity (think monotonous or chaotic tasks).
  • Loss of work-life balance.

As I’ve already pointed out, if you allow yourself to burnout, you’ll be faced with a mountain of physical and mental health problems. Which is why it’s so important that you tackle this issue head on.

I’ve coached many people who have suffered from work burnout, and I’ve started to notice some typical risk factors:

  • They try to do everything and please everyone.
  • They have a huge workload.
  • They often work overtime.
  • They work in a helping profession, such as health care or teaching.

Do you recognize yourself in any of these?

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If yes, don’t worry, as I’m about to share with you four techniques that will help you defeat the causes of work burnout.

How to Overcome Burnout

1. Pinpoint Your Purpose

To overcome burnout, having a sense of purpose is extremely important. Whether it’s in a broad way, such as the nature of your career, or finding small purpose in tasks you perform day to day. 

So, do you know your purpose in life 

If not, I suggest you make it a goal to find it (this article will help you out).

Research shows that people who have meaning and purpose in life have higher levels of life satisfaction and well-being, as well as having superior physical and mental health.

2. Reassess Your Options at Work

If you’re experiencing burnout, there may be a specific reason for it.

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For example, are you in a role that doesn’t suit your skills, talents and personality? And, how about the hours you work–are you doing too many?

If these factors (or similar ones) are pushing you to the edge, then it will definitely be worth your time talking to your boss or your HR representative about it. They may be able to offer you some solutions to help reduce the pressure and stress on you.

3. Engage in Self-Care

Here’s a favorite quote of mine by Richard Louv, a quote that I’m sure you’ll find thought-provoking:

“Time spent in nature is the most cost-effective and powerful way to counteract the burnout and sort of depression that we feel when we sit in front of a computer all day.”

Richard hits the nail on the head in this quote, as there’s no doubt that sitting in front of a computer for 35+ hours a week is detrimental to our physical and mental health.

However, spending time in nature is just one way to fight work burnout. The following article lists a whole lot more: 30 Self Care Habits for a Strong and Healthy Mind, Body and Spirit

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I recommend you read the article, adopt some of the ideas, and start moving your life away from burnout.

4. Get Support from a Professional

Whether you seek guidance from a mental health professional or a career counselor, oftentimes having a second (and reliable) opinion can be a key to overcoming and preventing burnout. 

These specialists can help you assess the root of your burnout, as well as giving you strategies and goals to enable you to overcome it.

Final Thoughts

Try not to let a demanding or unrewarding job undermine your health and your confidence. Instead, begin putting into action the tips I’ve shared with you today: 

Finding your life purpose, reassessing your options at work, taking better care of yourself, and seeking the support of a professional.

 Burnout is a serious thing — so start taking serious action to tackle it right now.

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Featured photo credit: Nik MacMillan via unsplash.com

Reference

[1] Psychology Today: Burnout

More by this author

Leon Ho

Founder & CEO of Lifehack

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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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