Advertising
Advertising

Warning: You Have Entered the Burnout Zone

Warning: You Have Entered the Burnout Zone

    Living and working in a state of burnout has become the norm in our society. Sadly it’s so common that we fail to recognize the signs. We barely even notice anything is wrong. Stress and exhaustion are now a way of life. Yet, we are making a serious mistake than can have severe consequences.

    What does it mean to be “burned out?”

    Burnout is a state of overwhelming exhaustion; mental, emotional and physical. It can be caused by work pressures, lifestyle factors, even certain personality traits. It’s more than everyday stress. Burnout is characterized by overpowering, unrelenting stress over a long period. The mind and body are so beaten down that simple daily functioning seems like an overwhelming burden.

    Being burned out has a tremendous impact on both your physical health and mental well-being. As the extreme stress continues, the result is often life altering illness, depression, and a pervasive sense of extreme failure. Essentially, there is nothing left to give and the body starts shutting down.

    Beware the warning signs of burnout

    The first step is being aware of the warning signs that signal burnout. We frequently dismiss or rationalize them away. We are just dedicated to our jobs, honoring our commitments, or being a good parent, child, or friend. Those are merely our justifications so that we can go on doing what we’ve been doing.
    We need to pay attention to the signs.

    Mental signs:

    • A pervasive sense of failure and self-doubt

    Advertising

    • Feeling helpless, incompetent and defeated

    • Loss of motivation and interest in your job, hobbies or family

    • A very negative, irritable and impatient attitude

    • Lack of a sense of satisfaction and any feelings of accomplishment

    • Feeling detachment and distant from the rest of the world

    • Experiencing a vicious cycle of overwhelm while the world is crashing around you

    • Frequent distraction and an inability to focus or be engaged in a conversation.

    Advertising

    • A feeling of pushing yourself harder with no results

    • A pattern of memory loss, forgetting where you put things or what you are doing

    Physical signs:

    • Extreme exhaustion and lack of energy, feeling completely drained

    • Loss of appetite, interest in intimacy or insomnia

    • An increase in sickness or a general feeling of unexplained illness

    • Frequent headaches, back and neck pain, muscle and joint aches

    Advertising

    Behavioral signs:

    • Calling in sick for work, being late, even quitting or getting fired from your job

    • Increase in conflicts both in the workplace and at home

    • A general lack of self-care, skipping meals, poor eating habits, sometimes even a change in personal hygiene

    • Self-imposed isolation and diminished quality of relationships

    • Extreme procrastination and lack of responsibility

    • Abusing alcohol, drugs, or food as a way to cope with life

    Advertising

    What can you do?

    • When you see the warning signs; pay attention. Realize that is necessary to make some changes, possibly drastic ones, depending on the causes and severity of burnout. If you don’t take steps to recover, the damage will only continue to get worse and it will be harder to avoid burnout.

    • Allow more time for rest and relaxation. This may be anything from an extended vacation to a commitment to at least one day of rest each week, to negotiating less work hours.

    • Adopt a more balanced lifestyle. Spend more time with people you love. Allow more time to have fun, express your creative side, and engage in activities you enjoy.

    • Protect your boundaries. Say no to demands on your time by others, decrease outside commitments, and regularly disconnect from technology; phone computer, etc. The world will survive without you.

    • Make it a priority to get more sleep, eat a healthier diet, and engage in regular exercise.

    • Time alone is a must. Whether it’s journaling, meditation, reading, taking a walk or simply sitting quietly for a short period of time each day, you need to slow the mind and calm the body.

    Conclusion

    Learning how to manage stress is critical when you’re on the path to burnout. It is much easier to avoid burnout, than to recover from it.

    (Photo credit: Low-key portrait of desperate office manager via Shutterstock)

      More by this author

      Royale Scuderi

      A creative strategist, consultant and writer who specializes in cultivating human potential for happiness, health and fulfillment.

      How to Take Control of Your Life with Better Boundaries How to Flow Your Way to a More Productive Life 35 Reasons You Should Work With a Coach 15 Best Organizing Tips For Office Organization and Getting More Done What Is Emotional Intelligence and Why It Is Important

      Trending in Lifestyle

      1 How to Help Nausea Go Away Fast with These 5 Fixes 2 5 Fixes For Common Sleep Issues All Couples Deal With 3 What Is FOMO (And How to Get Over It) 4 9 Practical Ways to Achieve Work Life Balance in a Busy World 5 How to Get out of a Funk and Take Control of Life

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on June 13, 2019

      5 Fixes For Common Sleep Issues All Couples Deal With

      5 Fixes For Common Sleep Issues All Couples Deal With

      Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

      You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

      Advertising

      1. Use a bigger mattress to sleep through movement

      It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

      Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

      Advertising

      2. Communicate about scheduling conflicts

      If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

      3. Don’t bring your technology to bed

      If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

      Advertising

      4. White noise and changing positions can silence snoring

      A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

      5. Use two blankets if one’s a blanket hog

      If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

      Advertising

      Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

      Featured photo credit: Becca Tapert via unsplash.com

      Reference

      Read Next