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When Living For The Weekend Becomes A Sign Of Job Burnout

Venting about work all the time

Constantly complaining about your terrible colleagues and your boss on the weekend can feel like a stress release in the moment, but in the long-run, this rumination can make you feel even worse.

Gain self-awareness and reframe your thinking“What can I do about this?” or "How can I learn from this going forward?" are good questions to use.

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When Living For The Weekend Becomes A Sign Of Job Burnout

When Living For The Weekend Becomes A Sign Of Job Burnout

https://www.huffpost.com/entry/burnout-weekend-job-solutions_l_5d8b96cbe4b0c6d0cef53b26

huffpost.com

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Key Ideas

Understanding burnout

The main reason for being burnout isn’t necessarily being overworked. It can also come from being under-challenged. 

Burnout is chronic workplace stress that can result in feelings of being drained and being increasingly disengaged and cynical about your work.

Burnout and your free time

When you are experiencing burnout from the stress of your job, you can forget what time off is supposed to feel like. 

You can even develop bad habits on the weekend that are making you feel even more drained and overwhelmed on Monday morning.

Living too much for the weekend

When people split their week up and start thinking of work as bad and the weekend as all good, that contributes to the problem.

Bring your weekend into your week, and find engagement elsewhere: if that's when you connect with friends and family, find a way to make it a part of your workdays as well. Also, choose to engage during your free days with activities such as volunteering, arts or even starting a side hustle.

“When people say, ‘I hate Mondays,’ or ‘Thank God it’s Friday,’ these are cute little sayings, but what you’re telling yourself is, ’80% of my life sucks."

“When people say, ‘I hate Mondays,’ or ‘Thank God it’s Friday,’ these are cute little sayings, but what you’re telling yourself is, ’80% of my life sucks."

Venting about work all the time

Constantly complaining about your terrible colleagues and your boss on the weekend can feel like a stress release in the moment, but in the long-run, this rumination can make you feel even worse.

Gain self-awareness and reframe your thinking“What can I do about this?” or "How can I learn from this going forward?" are good questions to use.

Not engaging with the world

When you’re experiencing burnout, your tunnel vision of work, work, work can lead to trouble engaging in the world outside of it on the weekends.

Be intentional. This doesn’t mean you can’t relax on your couch and watch movies, but be thoughtful about this plan.

Technology controls you

When your phone is nearby, you may find yourself checking email apps and work notifications mindlessly to check in.

First, recognize where this need to be available may be coming from. Then create boundaries about when you’re available, and share those expectations. Even if you need to be reachable, you can be intentional about how much work you allow to take up your weekend.

Take responsibility

Burnout is not always your problem, but you should feel empowered to change what you can.

When you trace your burnout to a systemic toxic source, you need to decide whether staying at this job outweighs what it is doing to your mental health.

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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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Burnout is not the same as tired

Burnout is job-induced depression.

When you suffer from burnout, 

  • you become chronically exhausted
  • you become cynical and detached from...
3 Secrets to avoid burnout
  • Be Optimistic. Confronted by a bad situation, optimists perceive it as a challenge and try harder.
  • Find Meaning In What You Do. When you find true meaning in your work — when it’s not a job, it’s a calling — you don’t burn out.
  • Double Down On Relationships. Those who increase their social activity when things get hard handles stress the best.

Saying no is a major challenge for people

The more difficulty you have saying no, the more likely you are to experience stress, burnout, and even depression - 3 things that hinder your emotional intelligence.

Find your yes

Before you can become good at saying no, you have to know what you're saying yes to when you're saying no. Every opportunity that you pass with a no is really saying yes to something else. 

And if you feel like saying yes, ask for time to think about it before providing an answer. It's going to be much easier to say no once you've had time to considerall of your commitments and whether the item in question is a realistic addition to your schedule.

Sandwich the no between two yeses

This technique could be used to explain your commitments and to ask for another way to contribute.

To illustrate, here is an example:

Scenario: Your boss asks you to work on the weekend, but you have family commitments you cannot break.

Yes: Explain your commitments to your boss.
No: Explain how that prevents you from coming in on the weekend.
Yes: Ask other ways you could help without working on weekends.

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