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How To Bounce Back From Burnout

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https://www.huffpost.com/entry/recover-from-burnout-_n_6419234

huffpost.com

How To Bounce Back From Burnout
It's been over three years since I burned out. At the time, I wasn't sure I would ever feel "normal" again. But today, I am happy, thriving and in no danger of relapsing.

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Reevaluate Your Course

Reevaluate Your Course

We all have patterns of thought, feeling and behavior that don’t serve us. These patterns are so dominant that we arch ourselves to continue on, even when running on empty, but rec...

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Take a Break For Recovery

When you hit burnout, you become numb to the world; it’s difficult to feel joy and gratitude, which is what keeps you fueled in the face of challenges. So recovery means getting adequate re...

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Rewire Your Brain For New Habits

Rewiring your brain, new neural pathways are formed to replace old habits of thinking. This phase is critical, because thoughts lead to emotions, which lead to behavior. To...

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Rebuild Your Worklife

After taking a break, reevaluating your course and rewiring your brain, it’s time to restructure your work life. To do that:

  • If you are looking to make a career change, read ...

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SIMILAR ARTICLES & IDEAS:

How to overcome burnout

  • Prioritise Nourishment.  Get quality rest, eat food that will fuel your body's recovery, exercise gently, get fresh air and also nourish your heart.
  • Acknowledge You...

Personal Mission Statement

It consists of thinking long and hard about your life and work. Write down everything that is on your mind, then consider what is most important.

  • You want to know where you want to go...

Acknowledging Progress

Progress can sometimes feel like endless staircases where you climb and climb, but can never see the end.

A personal mission statement allows you to look back and see how far you've climbed.

Putting Things Into Perspective

A personal mission statement reminds you where you're coming from and puts your life in perspective. When you feel frustrated, you can go back and read how much you've progressed over a specific time.

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Phases of motivation

People cycle through periods of motivation, especially in the New Year. It’s best to harness these bursts of 'can-do energy' whenever they appear.

The action phase

The New Year's resolution or 'action phase' is when you're highly motivated for change. Use it to set things in motion and automate as much as you can. 

  • Put your bills on autopay
  • Start using a savings app
  • Cut out any subscriptions you don't really need.

The maintenance phase

If you don't have a plan when the New Year's glow has worn off in a few months, you will stop doing whatever you promised to do. 

To force yourself to stick to a budget:

  • Write down everything you spend.
  • Add it up at the end of every week.
  • Submit a report to help keep you accountable.

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What burnout is

Burnout can be broken down into three parts:

  • Exhaustion: it could lead you to be easily upset, have trouble sleeping, get sick more often, and struggle to concentrate.

What Causes Burnout

6 components of the workplace environment that can contribute to burnout:

  • Workload
  • Control
  • Reward
  • Community
  • Fairness
  • Values. 

We end up with burnout when one or more of these areas of our work don’t match our needs.

The Risks of Burnout

Chronic psychosocial stress that’s common in people suffering from burnout can impair personal and social functioning as well as overwhelming your cognitive skills and neuroendocrine systems. 

Over time the effects of burnout can lead to memory, attention, and emotional problems.

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Define balance for yourself

Balance looks different for everyone. It all depends upon what you value at any given time, what you want to achieve, and when you want to achieve it.

But thinking of your care...

What you say 'Yes' to

The wrong move is to say “yes” if you don’t have the available resources to do another task.

If it’s not a ‘hell yes,’ then it’s a ‘no.’ That means if it’s a “maybe,” then it’s a “no.”

Make conscientious choices

... about how you spend your time.  Others will come to value your time only if you value it first.

For example, be aware of the calendar invitations that you accept. If it’s from your boss or client, you probably have to go. But if it’s a group meeting that you could easily catch up on from one of your colleagues, decline.

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Understand your limitations

Burnout occurs when job demands consistently outweigh the resources available. The first thing you need to do is to set proper limits.

When you limit your time spent on specific tasks,...

Learn to say no

 ... especially to projects and clients that suck the creativity out of you.

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.

What are the things in your own life that you enjoy but aren’t necessarily “productive”? 

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Our Minds Work Like Suggestion Engines

Our Minds Work Like Suggestion Engines

Our thoughts work as suggestions, options, not as orders.

We have the power to choose which option we follow.

Discomfort Is Short-Term

Our lives are good in most parts and our discomfort is temporary. Relative to the time in our normal day, almost any habit we adopt is over quickly.

Your workout will be finished in an hour or two. Your report will be typed to completion by tomorrow morning.

Doing Good Work

We'll never regret doing good work, once it is done, despite our initial resistance to it.

Sometimes, the simple act of showing up and having the courage to do the work, even in an average manner, is a victory worth celebrating.

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Focus on Others

The biggest barrier shy people have to overcome is that they have this tremendous sense of self-focus. Popular people focus on others instead of obsessing about themselves.

Popular p...

The  Art of a Good Conversation

Popular people have worked at and mastered this.

  • The first step is having an opening line. The simpler the better. For example, comment on the environment.
  • The next step is introducing yourself. Include enough information that the other person can ask questions.
  • The third step involves conversation exploration, where the pair or group goes from introductions to a topic. 
  • Step four is topic expansion, building on the topic at hand by focusing on what the other person is saying.
  • The final step is to end the conversation by expressing gratitude for the connection.

Take Control of Your Social Life

Popular people take charge of making dates and sending out invitations. These interactions allow them to continue to work on their social skills. Shy people wait to be asked out.

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Remote-first Mindset

Accept that you have to put in place remote work systems, even if more than half of your employees ultimately revert to office-based work.

  • If done right, a remote-first infrastructu...

Build a socially-connected culture

Intentionally design for the same interactions that would otherwise happen if people were in the office.

  • Culture is what naturally happens when a group of people gets together for any period.
  • A great culture happens with intentional design and influence. It's the reason you should make your company's mission, vision, values, operating principles, standards, and agreements visible. 
  • Culture is experienced through emotions, including how your employees feel about the company, you, other leaders, and peers. That feeling is developed through human interaction at the water cooler, kitchen, or hallway conversations.

Your leadership presence

Your people need to feel your presence as a leader as they will have fewer opportunities to see you face to face when they work remotely.

  • Regularly show up in a variety of forms that can include weekly video meetings, periodic company-wide emails, or presence in public channels.
  • Err on the side of more communication rather than less.

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Lacking motivation

You could actually be burned out. This type of burnout usually indicates that you are in an environment that leaves you feeling drained and unsupported. 

Examine your ex...

Procrastinating too much

Procrastination is a symptom, much like a fever or headache, and it usually boils down to one thing: fear.

What is your procrastination a symptom of? What are you afraid of?

Not having time

To say ‘I don’t have time’ is like saying, ‘I don’t want to.' Perhaps the real issue is that you don’t really want to change.

What parts of your current situation do you like, and how are they affecting your desire to move forward?

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