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Burnout from Work? 7 Research-Backed Strategies To Recover

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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

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Reference

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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