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What Causes Burnout and How to Overcome It

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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IDEA EXTRACTED FROM:

What Causes Burnout and How to Overcome It

What Causes Burnout and How to Overcome It

https://lifehacker.com/what-causes-burnout-and-how-to-overcome-it-1792910323

lifehacker.com

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Key Ideas

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.
  • Cynicism: feeling alienated from the people you work with and lacking engagement in your work.
  • Inefficacy: it refers to a lack of belief in your ability to perform your job well and a decrease in achievement and productivity.

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.

Overcoming Burnout

  • Focus on your daily care: making sure you eat well, stay hydrated, exercise, and get plenty of sleep is critical when you’re facing burnout. Also, remember doing something relaxing.
  • Do what you enjoy: to avoid resentment turning into burnout, it’s important to know what you care about most and schedule time for those activities.
  • Add something new: It’s a very counterintuitive idea, but adding something that recharges your energy and overall well-being in your schedule might save you from burnout.

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Using Routines Against Burnout

Strong morning and nighttime routines increase your productivity levels, ability to focus, and improve your overall mental and physical health. Your routines can include a healthy meal, exercise, reading, meditation, enjoying time with your family and friends.

However you build your routines, they should be full of activities that bring you joy and fulfillment. Your self-care is essential to keeping job burnout at bay. 

Burnout

It is emotional exhaustion. It’s a syndrome that results from an extreme accumulation of improperly managed workplace stress that can lead to physical, mental, and social consequences. 

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Phase 1: Reevaluate Your Course

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Phase 2: 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 rest and reestablishing joy to your life.

While recovering do things that make you happy, rather than things that lead to a sense of achievement. The former feeds your soul and the latter your ego. Also, get an accountability partner to encourage you to follow your impulses and do what makes you feel alive. 

Phase 3: Rewire Your Brain

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 do that:

  • Keep a daily journal or meditate. Notice the repeating thoughts, especially the ones that feel heavy and make you anxious.
  • Daily, at the end of the day, list 10 things you’re grateful for. Gratitude can quickly shift your internal world.
  • Let go of your victim story. Remind yourself that you no longer want to be a victim.
  • Choose and test your beliefs daily.
  • Believe in something bigger than yourself. Faith in a higher power can be the antidote to two symptoms of burnout — helplessness and hopelessness. 

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Why we don't take time off

  • We think more work should equal more output: we see productivity not as doing more with less. But simply doing more.
  • We’re afraid of being “left behind”:  not only could we miss out on some important conversation, but we worry that we’ll be left behind.
  • Work has become a larger part of our identity: we feel personally connected to the work we do. Taking time away opens up all sorts of questions that can be hard to face. 

Deliberate rest

It is a play on the term “deliberate practice” and it means engaging with restful activities that are often vigorous and mentally engaging.

It is not a continuation of work, but a way to find activities that let you recharge from your workday, while still being mentally productive.

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