Burnout Symptoms Of Inefficacy - Deepstash

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The ultimate psychological guide to burnout recovery

Burnout Symptoms Of Inefficacy

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

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IDEA EXTRACTED FROM:

The ultimate psychological guide to burnout recovery

The ultimate psychological guide to burnout recovery

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

psychologycompass.com

7

Key Ideas

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.

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.

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.

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}. ”

Burnout Symptoms Of Cynicism

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

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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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”? 

2 more 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.
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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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...