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The ultimate psychological guide to burnout recovery

https://psychologycompass.com/blog/burnout-recovery-guide/

psychologycompass.com

The ultimate psychological guide to burnout recovery
As a passionate entrepreneur, your business means everything to you. But it's that high-achiever "I-can-do-everything" personality that makes you particularly prone to job burnout: working exceptionally long hours, taking on heavy workloads, and putting huge amounts of pressure on yourself is par for the (entrepreneurial) course.

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The Relationship Between Goals And Burning Out

The Relationship Between Goals And Burning Out

Effective goal-setting underlies the fundamental aspect of your motivation and keeps stressful situations at bay.

If you don’t set goals in positive, attainable ways, you may fall into a cycle of stress and negative emotions, hindering your decision-making, breeding a lack of creativity, and eventually making you feel mentally exhausted and burnt out.

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Reorganizing Your Goal Hierarchy

As losing resources is more likely to cause burnout than gaining resources is to mitigate it, dealing with the negative aspects is more beneficial than using positive “band-aid” fixes. You want to drive down uncertainty and inefficiency to ensure that you aren’t doing unnecessary tasks and minimize your emotional exhaustion. To do that:

  1. Create a chart and place your major goal at its top, followed by layers of very specific subgoals needed to attain the major goal.
  2. Find and fix the inefficiencies in your goal hierarchy.
  3. Determine the attainability of each goal.

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Burnout Symptoms And Signs Of Exhaustion

  • Chronic fatigue
  • Insomnia
  • Impaired concentration/ forgetfulness
  • Loss of appetite
  • Anxiety
  • Increased illness
  • Physical symptoms
  • Chest pain
  • Shortness of breath
  • Dizziness
  • Gastrointestinal pain
  • Depression
  • Interpersonal problems.

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Reframing Your Approach To Goals

Emotional exhaustion colors our perception negatively, leading to disengagement and feelings of doubt/distrust. This cynicism demotivates and leads to burnout, as we focus on avoiding losses more than on approaching gains. Cynicism recovery happens by reframing the motivational system into one that is more approach driven (as opposed to avoidance driven), as it generates more excitement and less procrastination. To do that:

  1. Separate your list of goals into focused and avoidance focused goals.
  2. Reframe the avoidance-based goals into approach-focused goals.
  3. Some goals you can’t reframe, describe their solution in detail. Patient Using the format “IF {situation} THEN I will {behavior}. ”

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Burnout Symptoms Of Cynicism

  • Pessimism
  • Isolation
  • Lack of motivation
  • Loss of enjoyment
  • Detachment
  • Feelings of meaninglessness.

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Balancing Your Obligations And Desires

Performing obligations makes you want to do desired activities to compensate, which often leads to failures in self-control and feelings of inadequacy. It’s important to not overwhelm yourself with obligations so you don’t lose control later and incur in inefficiency.

  1. Rank the tasks on your goal list based on your motivation toward them.
  2. Look at the balance between desirable and undesirable tasks.
  3. If there are more undesirable tasks, create a small list of desirable tasks, preferably related to your main goal, until you have roughly the same number of each.
  4. Change the order of the tasks so you have desirable and undesirable tasks alternating.

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Burnout Symptoms Of Inefficacy

  • Lack of productivity
  • Declining performance
  • Feelings of hopelessness
  • Increased irritability.

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When your mental resources are limited, you need to make sure they’re going to the right tasks. Burnout decimates your motivation, making working on projects you’re uninterested in an agonizing process.

Finding a creative outlet

Find a completely unrelated creative outlet: look for a creative task with lower stakes to help ease you back into things and re-ignite your creativity and motivation.

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Burnout

Burnout

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Workplace Hell

It gets frustrating to become involved in our work, but to have a work environment that is not conducive to our deeper involvement.

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The Burnout Road

There are many companies that create a ‘road to burnout’ and there are some signs that point towards that:

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Burnout Recovery

If a person is aware of one’s condition and takes charge of one’s own wellbeing, it is possible to recover from burnout. At the end of the day, our life is our own world, and if we don’t like it, we should attempt to change it.

Example: To tackle Work from home burnout, one can take the necessary steps to clearly draw lines to separate work and home affairs, while getting adequate sleep.

Burnout Recovery: Helpful Remedies

  1. A break from work.
  2. Taking up a hobby, like painting or writing.
  3. Regular exercise.
  4. Ample amount of sleep.
  5. Working on one’s relationships.