The ultimate psychological guide to burnout recovery
Burnout Symptoms And Signs Of Exhaustion
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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.
Step 1: Reorganizing Your Goal Hierarchy
Emotional exhaustion can make you dread your daily activities rather than thriving on them. When this happens, we tend to become more focused on avoiding losses rather than achieving gains.
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:
Burnout Symptoms And Signs Of Exhaustion
Step 2: 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:
Burnout Symptoms Of Cynicism
Step 3: 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.
Performance on a task tends to suffer if you do it for too long, but returns to normal when your efforts are rewarded. Meaning, motivation and changes in task framing, moderately deplete and reduce future failures of self-control. To do that:
Burnout Symptoms Of Inefficacy
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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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What burnout is
Burnout can be broken down into three parts:
What Causes Burnout
6 components of the workplace environment that can contribute to burnout:
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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Unless you have clinical depression, pessimism is just a bad habit. Many adopt pessimism from childhood models or from a painful event and end up making it a part of their life.
Consume inspiring content, or record your achievements and things you are grateful for, and routinely look through these lists to remind yourself of your abilities in difficult moments.
Feeling sorry for yourself, procrastinating and adopting a binary or pessimistic world view are common ways of self-limitation.
Work on your priorities and attitudes to find untapped opportunities. Being ready to face something new opens doors for you.
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