Are you feeling burned out? Coming home from work or school exhausted, depressed, tired? Can't wait for the weekend, only to get to Sunday evening and you're feeling more tired than you did Friday evening?
Understanding what burn out is will help you either spot it in your own or your friend/loved one's life, and obtain the tools to overcome it.
Burn out is something that hits many people of different ages and professions; however, one common characteristics seems to be a high-achievement orientation to the world, and a proneness to overwork and pushing oneself beyond the efforts of the 'average' person.
For such people who feel they can do everything, according to Psychology Today, burn out can creep up unnoticed. And because many high-achievers tend to be passionate about what they do, they often do not realize how many extra hours they're putting into their work, and the extra projects they're taking on.
In a study by the Sloan Work and Family Research Network of Boston College, those who overwork tend to fit the following profile:
1. People between the ages of 30 and 49
2. Parents of teenagers tend to work longer hours than parents of younger children; and those who are in elder care situations tend to be more overworked than employees without such responsibilities
3. Over the past 25 years, dual wage-earners combined work hours per week increased from 80 to 91 hours on average.
4. Workers of the Baby Boom generation tend to feel more overworked than those of other generations.
5. The largest number of people in work situations of mandatory longer hours are those in executive and administrative occupations
6. Small business owners work the most hours (paid unpaid) at their main or only job with 38% working more than 50 hours per week.
Psychology Today outlines the following symptoms of burn out:
1. Chronic fatigue: In the early stages, you may feel a lack energy and feel tired most days. In the latter stages, you feel physically and emotionally exhausted, drained, and depleted, and you may feel a sense of dread for what lies ahead on any given day.
2. Insomnia. In the early stages, you may have trouble falling asleep or staying asleep one or two nights a week. In the latter stages, insomnia may turn into a persistent, nightly ordeal; as exhausted as you are, you can't sleep.
2. Forgetfulness/impaired concentration and attention: Lack of focus and mild forgetfulness are early signs. Later, the problems may get to the point where you can't get your work done and everything begins to pile up.
3. Physical symptoms: Physical symptoms may include chest pain, heart palpitations, shortness of breath, gastrointestinal pain, dizziness, fainting, and/or headaches (all of which should be medically assessed).
4. Increased illness: Because your body is depleted, your immune system becomes weakened, making you more vulnerable to infections, colds, flu, and other immune-related medical problems.
5. Loss of appetite: In the early stages, you may not feel hungry and may skip a few meals. In the latter stages, you may lose your appetite all together and begin to lose a significant amount of weight.
6. Anxiety: Early on, you may experience mild symptoms of tension, worry, and edginess. As you move closer to burnout, the anxiety may become so serious that it interferes in your ability to work productively and may cause problems in your personal life.
7. Depression: In the early stages, you may feel mildly sad, occasionally hopeless, and you may experience feelings of guilt and worthlessness as a result. At its worst, you may feel trapped, severely depressed, and think the world would be better off without you. (If your depression is to this point, you should seek professional help immediately.)
8. Anger: At first, this may present as interpersonal tension and irritability. In the latter stages, this may turn into angry outbursts and serious arguments at home and in the workplace. (If anger gets to the point where it turns to thoughts or acts of violence toward family or coworkers, seek immediate professional assistance.)
If you're facing burn out, don't give up--you can get back on your feet and to the level of performance that you are capable of; however, it will take some time and discipline. Here are some ways you can work to overcome burn out, according to Psychology Today:
1. Take an Inventory: List all the things that are causing you stress and anxiety right now. Take your time to make the list--don't rush through it. If new things come to mind in 24 hours, write them down.
2. Itemize: Next to each item, jot down ways that you can change those situations so that they don't feel as stressful--little strategies to get around them and reduce the stress. Again, this is a process, not a race--take your time. If you can't find strategies for some--or all--of them, don't worry; just keep working through them.
3. Just say no: It's good to say no to people and situations if you don't want to do them or you feel obligated to do them. Saying no is a way of gaining back a sense of who you are. Some people prescribe saying no for an entire week, even to things you might want to do, just to get in the habit.
4. Delegate: You don't have to do everything. Get in the habit of delegating to others, even if they won't do it as well or fast as you. Releasing the burdens will start to take the weight off your shoulders, and help you recover.
5. Take breaks between big projects: Often we are tempted to rush from one project to the next, especially if it promises monetary reward, promotions, or just keeping your position as Alpha Dog. But taking breaks are an important way of regaining your stamina and having the time and space to reflect on your successes and prepare body and mind to move on.
6. Turn off devices: It is not implausible that our devices are the reason for a surge in burn out. We are no longer really in control of our lives--our devices control us, through which we are always on call, always expected to be available, always multi-tasking. Turning off your device gives you adequate time and space to reflect on your actions.
7. Socialize outside of work: If your only source of relationships are work colleagues, then you are ever-mired by the issues and toxins of your workplace. Getting out from under that and hanging out with people of different interests and backgrounds can be very healthy.
8. Avoid bringing work home: Resist the urge to bring work home; you can get everything you need done at the office--the rest is either not that important, or a way of bolstering your ego. We are often validated based on our work, so we do it all the time. Your recovery will require you to rethink your work habits.
9. Effort, not outcome: Be more engaged in process, not product. Enjoy the work, get into its flow; and let the outcome emerge from the joy of the process itself.
10. Consider a support group: This is a common problem, and there are therapists and communities that can help you rethink and re-prioritize.
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