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Published on April 17, 2020

Burnout from Work? 7 Research-Backed Strategies To Recover

Burnout from Work? 7 Research-Backed Strategies To Recover

Are you exhausted mentally, emotionally, and physically, probably due to long-term, unresolved stress? Have you lost your drive to become productive?

Have your experienced changes in your sleep habits? Do you find it hard to focus?

Perhaps you are losing meaning in your work, and you are becoming pessimistic about life.

What you are experiencing is called ‘burnout.’

What is Burnout?

Here is how Mayo Clinic defined it:[1]

“A state of physical or emotional exhaustion that also includes a loss of personal identity and a sense of reduced accomplishment.”

Mayo Clinic also reiterated that burnout is not a medical diagnosis. A lot of experts believe some underlying conditions such as depression are responsible for burnout.

In addition, a report by Gallop shows that about 44 percent of employees think they are suffering from burnout. Sixty-three percent of the surveyed employees will take sick leave due to Burnout.[2]

What Are Some Common Symptoms of Burnout?

  • Showing a pessimistic perspective to life or work
  • Physical, emotional and mental exhaustion
  • Lower immunity to diseases or sicknesses
  • De-motivation
  • Lower productivity
  • Depleted energy levels

If you are having any of these symptoms, you might need to read further as I will show you seven researched-backed strategies to recover when you are burnout from work.

But before that, is there a connection between stress and Burnout?

What Is the Difference Between Burnout and Stress?

Burnout may emanate from long-term, unrelenting stress, but it is not the same as stress.

Stress incorporates overbearing pressures that take a toll on you mentally and physically. People who are stressed can feel better if they can bring everything into balance.

Burnout, on the other hand, is a state of feeling empty, absence of motivation, and mental exhaustion. When you are suffering from burnout, you do not see any hope in your situation.

While excessive stress is being drowned in responsibilities, burnout is a state of complete depletion.

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Here is another side to it.

While you are mostly aware when you are going through a lot of stress, for burnout, you do not realize when it occurs.

So how do you know when you are experiencing burnout?

You can follow these five stages.

What Are the Five Stages of Burnout?

Anyone can suffer from Burnout at any point in life. However, research conducted by NCBI indicated that the symptoms of burnout varied according to different stages of life among working men and women. Young men and women between the age of 20 and 35 years, as well as 55 years and above, are prone to burnout.[3]

The symptoms of burnout, just like any illness, differ from person to person. Nevertheless, in general, these are the five stages of burnout.

1. Honeymoon Stages

What is the honeymoon stage like?

At this phase, you are very excited about your work, and you are not experiencing any stress-related symptoms.

Do you remember your first day at work? Or the beginning of your new start-up?

Your job satisfaction level was high, and you were super-committed, energetic, and highly creative.

While you may notice predictable stresses on the job, you may discard implementing coping strategies to help you achieve a full life. You are super enthusiastic about your work, and you are trading off other aspects of your life.

Here is the theory behind this stage.

If you can establish coping strategies and maintain a work-life balance, you can live all your life in this honeymoon stage without end.

Here are some common symptoms to track:

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  • Unconstrained energy levels
  • Job Satisfaction
  • High level of commitment to a task
  • A steady stream of creativity
  • High levels of productivity

2. The Awakening Stage

What is the Awakening Stage of Burnout?

The awakening stage is when you begin to lose steam on your optimism. It is that stage when reality finally sets in. Your high expectation about that business or job is crashing down.

Not only that, but your needs are not also met, and you start to feel disconnected from your teammates. Starting with this disappointment, you will begin to see other symptoms.

Here are some of them:

  • Lack of Focus
  • Dissatisfaction on the job
  • Lack of social interaction
  • Lower productivity
  • Insomnia or reduced sleep quality
  • Irritability
  • Fatigue
  • Anxiety
  • Loss of memory
  • Headaches
  • Unusual heartbeats
  • Trading off of personal life
  • Change in appetite

You may also start feeling bored with your work or unusually tired.

3. Chronic Stress Stage

The third stage is the chronic stress stage. during this stage, you will experience a notable change in your stress levels – from losing motivation to frequent tiredness.

These are some common symptoms:

  • Continuous tiredness early in the morning.
  • Lack of hobbies
  • Anger
  • Transfer of aggression
  • Loss of interest in hobbies
  • Social withdrawal
  • Escapist activities
  • Repeated lateness at work
  • Absenteeism
  • Apathy
  • Physical illness
  • Missed deadlines on project milestones
  • Decreased sexual desire
  • Increased alcohol or sugar intake
  • Increased caffeine intake
  • Fear of being panicky
  • Feeling overburden or out of control

4. Burnout Stage

This stage is where all symptoms become severe. This is the exact stage people refer to when they talk about being burnout. At this stage, you will feel like it is just not possible to continue with your life.

Here are some symptoms:

  • Feeling empty on the inside
  • Self-doubt
  • Behavioral changes
  • Social Isolation
  • Getting obsessed about issues at work or in your life
  • Chronic headaches
  • Social isolation
  • Pessimism
  • Total neglect of personal needs
  • Increase in physical symptoms
  • Development of escapist mindset
  • Urge to disconnect from society
  • Desire to isolate from family and friends.

5. Habitual Burnout

This is the final stage. At this stage, the symptoms of burnout have become ingrained in your life to the extent that you may start experiencing physical or mental issues.

Here are some symptoms:

  • Depression
  • Chronic sadness
  • Chronic physical fatigue
  • Chronic mental fatigue
  • Burnout syndrome

So is there any hope if you find yourself in any of the stages?

While Burnout is curable, it demands that you accept your present reality and make a decision to change your lifestyle and mentality. You need to see your darkest moment as that phase that will enable you to discover your purpose in life.

If you are experiencing Burnout from work, here are ten research-backed strategies to help you regain your focus and productivity:

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7 Strategies to Help You Recover After Experiencing Burnout From Work

1. List Everything That Overwhelms You

It will amaze you that making a list is very therapeutic. The act of listing enables you to capture every negative thought and organize them in a form that you can better assess and understand.

Take an inventory of what you need to do daily, and then write those to-dos to avoid stressing yourself when you want to recall them. Highlight possible ways in which you can make each item less burdensome.

For instance, if you are writing a book, you can collaborate with other content writers to help prepare the table of content and proofread and edit the book so you do not overload yourself with excessive work.

Moreover, listing helps you maximize your resources by delegating tasks to the best hands.

2. Learn to Take a Break

What you do not take a break from will eventually break you.

According to Len Robinson:[4]

“Burnout does not happen all of a sudden. It usually develops over months or years. Therefore, you will need considerable time to develop coping strategies to recover from Burnout. If you can have fun as you make progress towards your goals, you will experience a happy-work life.”

So, as much as possible, have fun while you work.

3. Focus on Your Capabilities

You will always get tired when you work on tasks that do not match your skills.

Dr. Jim Harter, Ph.D. of Gallup, says that “workers with the highest level of engagement spend an average of four times as much hours performing tasks they excel at in comparison to what they don’t have skills for.”[5]

You enhance your capabilities when you spend time on activities that align with your skills. On the other hand, you will eventually get burned out from tasks that are beyond your strength.

4. Accept Your Weaknesses

It is not enough to focus on what you can do; you also need to accept that there are things you cannot do. You can lose your self-esteem and have your energy depleted when you undertake tasks that you are less qualified or trained for.

So do you have some tasks that you are less qualified for? Outsource them instead.

5. Establish a Formidable Support System

How do you outsource your weaknesses when you do not have a formidable support system? A strong support system such as your friends and colleagues at work can advise and encourage you when you are at your low ebbs.

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BJCEAP recommends six steps to establish a strong support system:[6]

  • Review your network and identify who can help
  • Attempt new activities to meet new people
  • Enroll in a book club
  • Appreciate important people in your life and let them know
  • Join a local association or work-related group.
  • Be willing to request for support.

Also, it is not enough to simply seek support. You should also strive to become your own best friend.

6. Learn to Say No

When you start to feel the symptoms of burnout from work, do not be timid in rejecting new commitments.

If you have established a strong support system, your team members will most likely understand when you are not capable of taking more jobs.

7. Control Your Usage of Devices and Internet

This is another factor that can make you experience burnout from work. You do not have to reply to all notifications on Facebook.

Is your smart device causing you to get burned out?

Find the time to unplug from the digital world and focus on more critical activities. You cannot get adequate sleep when you are too addicted to your smart devices. Sometimes, you need a rest from your gadgets so you can get back your life.

There is this story of a man who visited the Doctor to get tested for COVID-19 because he was showing symptoms.

Guess what the outcome of the test was?

The Doctor said, ‘Your test did not come out positive to Coronavirus, but you tested positive to Corona bad news.’

What you expose yourself to can impact your mental health. You need to prioritize your mental health as you engage your digital devices and the internet.

Conclusion

Do not say that you cannot. Do not say that it is not possible.

Now is the time to regain your focus and productivity if you are experiencing burnout from work.

More Tips for Dealing with Burnout

Featured photo credit: Shane via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

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Last Updated on October 5, 2020

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

What Is Intermittent Fasting?

As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

Getting Started With Intermittent Fasting

Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

Tips To Make Intermittent Fasting Easier

1. Drink Plenty of Water

Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

2. Take in Caffeine in the Morning and Early Afternoon

The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

3. Avoid Artificially Flavored Drinks

One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

4. Don’t Gorge at Your First Meal

The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

5. Minimize Processed Carbohydrates and Sugars

While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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You can find some carb sources that will aid your weight loss journey here.

How Intermittent Fasting Helps You Lose Weight

Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

Intermittent Fasting Weight Loss FAQs

Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

How Much Weight Will I Lose?

The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

Can I Work out While Fasting?

Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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Won’t I Lose Muscle When I Fast?

First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

Is Fasting Safe?

As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

Are There Any Supplements I Can Take to Make Fasting Easier?

As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

For supplements to specifically help with digestion, check out this article.

Conclusion

Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

More About Intermittent Fasting

Featured photo credit: Toa Heftiba via unsplash.com

Reference

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