Advertising
Advertising

The Top 3 Candidates for Burnout (and How to Avoid Being One of Them)

The Top 3 Candidates for Burnout (and How to Avoid Being One of Them)

    Even if you love your job, do too much of it, and you’ll hate it.

    That’s the conclusion of Mark Cullen of Stanford Medical School, who studies overworked execs. Pride yourself on your work stamina, how much you can take, and you can get taken—by the terminal exhaustion of burnout. That’s when productivity, not to mention your brain and body tank, but you can opt out of that.

    Advertising

    Burnout is the last stage of chronic stress, and a job- and life-killer. If you’re good at endurance and believe your value lies in taking more of a pounding than the next person, you are a prime candidate for it. The irony of the professional world is that it’s the hardest workers who fall prey to burnout—1) the most conscientious, 2) the Type A’s, 3) the bravado warriors. They can take more, and so the usual warning signals of stress are ignored. The fact is that humans, as of yet, don’t have Pentium processors, only Red Bull and 5-Hour Energy.

    The hollowing-out of burnout happens gradually. Your body adapts to chronic stress so it looks like you’re handling things, but it’s an illusion. Adrenaline pumped out by the stress response masks the fact that it’s taking your body down and suppressing your immune system.

    Doctors say that when patients arrive with burnout symptoms, there is always a long prelude: Heart palpitations, headaches, back pain, insomnia, irritable bowel, hot flashes, exhaustion. Ignore the signals leading to burnout, and you can wind up adapting to the stress response until your resources are gone, no forwarding. Burnout can trigger stroke, depression and a host of things you can do without, not to mention reduce the sense of accomplishment, interest and joy in your life to zero.

    Advertising

    Opt Out of Heroics

    Burnout is a three-way shutdown — mind, body, and emotions. It’s the depletion of all your energetic and emotional resources. The result is dramatically lower productivity, guilt, shame, cynicism, falling behind, not giving a whit about what you used to.

    One of the hallmarks of burnout is disengagement, the opposite of getting things done. This makes burnout a big problem for any organization, since it takes down the top talent. Productivity plummets for anyone with burnout, a cause of presenteeism—you’re there physically, but not mentally—and the sick days and medical bills mount.

    Preventing burnout takes a vigilant mind, paying attention to the stress signals and doing something about them, not gutting them out with heroics (which only prolongs and deepens the stress cycle). You have to be proactive and break out of autopilot.

    Advertising

    Recognize and dump the behaviors that drive the burnout trap—work overload, perfectionism (see “How to Get Work Done Quickly by Not Being Perfect” ), no refueling or recreation, unviable schedules, nonstop busyness (check out this post, “3 Ways to Be Less Busy and More Productive”), chronic conflict, and giving too much of yourself emotionally. It’s also critical to build skills to communicate about key burnout funnels: lack of reward, control, and community, pieces organizations need to address too.

    You Do, Therefore You Are?

    You can turn down the stress by altering the way you do your tasks, deal with stress, expend emotion, and set boundaries. Regular recovery strategies are key to buffer stress and chronic exhaustion, which can be the start of the withdrawal from life that marks the downward spiral of burnout.

    The tendency to overdo it drives the burnout beast, so you’ll need to wean off compulsive behavior. Why is it so hard to turn off the go button and stop? It could be you are getting all your value from performance. When performance is the sum total of your identity, and you pull back from constant busyness and production, you have no value.

    Advertising

    Do less, and you actually get more done, the research shows. And you just might like your job again.

    More by this author

    The Top 3 Candidates for Burnout (and How to Avoid Being One of Them)

    Trending in Productivity

    1 10 Steps For Success: Applying The Power Of Your Subconscious Mind 2 How to Lead a Team More Effectively and Be a True Leader at Work 3 How to Live up to Your Full Potential and Succeed in Life 4 How to Find Your Blind Spots in Life and Turn Them Into Strengths 5 9 Best Productivity Journal and Planners To Get More Done In Less Time

    Read Next

    Advertising
    Advertising

    Last Updated on December 7, 2018

    10 Steps For Success: Applying The Power Of Your Subconscious Mind

    10 Steps For Success: Applying The Power Of Your Subconscious Mind

    How big is the gap between you and your success?

    What is the difference between successful people and unsuccessful people?

    It is as simple as this: successful people think and talk about what they are creating, and unsuccessful people focus on and talk about what they’re lacking.

    So how do you bridge that gap between wanting success and having your success? Let’s make an important distinction. You see, there is a big difference between “Wanting” and “Having” something.

    Wanting: means lacking or absent. Deficient in some part, thing or aspect.

    Advertising

    Having: means to possess, to hold, to get, to receive, to experience.

    You can have one OR the other, but not both at the same time with any particular object of your desire. You either have it or you don’t.

    When it comes to your subconscious, if you’re focusing on the “wanting”, i.e. the not having, guess what, you will build stronger neural networks in your brain around the “wanting.” However, through the power of your subconscious mind, you can focus on the “having” as if it has already happened. Research has shown that your brain doesn’t know the difference between what you’re visualizing inside your mind versus what is happening out there in your reality.

    This is a regular practice of elite athletes. They spend as much timing creating the internal mental imagery of their success playing out as they do actually physically practicing. This helps create both the neural pathways in their brain and the muscle memory to consistently deliver on that success.

    Here are 10 “brain hack” steps for success that you can take to create your version of a happy life. Make these steps a regular habit, and you will be astonished at the results.

    Advertising

    Step 1: Decide exactly what you want to create and have

    This is usually the biggest problem that people have. They don’t know what they want and then they’re surprised when they don’t get it.

    Step 2: Write down your goal clearly in every technicolor detail

    A goal that is not written down is merely a wish. When you write it down in full detail, you signal to your subconscious mind that you really want to accomplish this particular goal.

    Step 3: Write your goal in simple, present tense words

    …that a three year old can understand on a three-by-five index card and carry it with you. Read it each morning after you awake and just before you go to sleep.

    Step 4: Backwards planning

    See your goal achieved and identify all the steps required that it took to bring it to life. Making a list of all these steps intensifies your desire and deepens your belief that the attainment of the goal is already happening.

    Step 5: Resolve to take at least one step every day from one of the items on your list

    Do something every day, even if it is just one baby step, that moves you toward your goal so you can maintain your momentum.

    Advertising

    Step 6: Visualize your goal repeatedly

    See it in your mind’s eye as though it were already a reality. The more clear and vivid your mental picture of your goal, the faster it will come into your life.

    Step 7: Feel the feeling of success as if your goal were realized at this very moment

    Feel the emotion of happiness, satisfaction, and pleasure that you would have once you have achieved your goal. Visualize and feel this success for at least 20 seconds at a time.

    Step 8: “Fake it till you make it!”

    Confidently behave as if your subconscious mind was already bringing your goal into reality. Accept that you are moving toward your goal and it is moving toward you.

    Step 9: Relax your mind

    Take time to breathe, pray or mediate each day. Disengage the stress response and engage the relaxation response. A quiet state of mind allows your brain to access newly formed neural pathways.

    Step 10: Release your goal to your subconscious mind

    When you turn your goal over to the power of the universe and just get out of the way, you will always know the right actions to take at the right time.

    Advertising

    Starting today, try tapping into the incredible power of your subconscious mind.Start with just one goal or idea, and practice it continually until you succeed in achieving that goal. Make it a game and have fun with it! The more lightly you hold it, the easier it will be to achieve. By doing so, you will move from the “positive thinking” of the hopeful person to the “positive knowing” of the totally successful person.

    Hit reply and let me know what you’re creating!

    To your success!

    Featured photo credit: use-your-brain-markgraf via mrg.bz

    Read Next