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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

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    • 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.

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    • 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

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    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

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    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)

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      Royale Scuderi

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

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      Last Updated on September 18, 2020

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

      1. Exercise Daily

      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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      If you’re a morning person, check out these morning exercises that will start your day off right.

      2. Duration Doesn’t Substitute for Intensity

      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

      3. Acknowledge Your Limits

      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

      4. Eat Healthy, Not Just Food That Looks Healthy

      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

      The basic nutritional advice includes:

      • Eat unprocessed foods
      • Eat more veggies
      • Use meat as a side dish, not a main course
      • Eat whole grains, not refined grains[3]

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      Eat whole grains when you want to learn how to get in shape.

        5. Watch Out for Travel

        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

        6. Start Slow

        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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        7. Be Careful When Choosing a Workout Partner

        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

        Final Thoughts

        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

        More Tips on Getting in Shape

        Featured photo credit: Alexander Redl via unsplash.com

        Reference

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