Feeling helpless, disillusioned, and completely exhausted? Then you may be on the road to burnout. Feeling like this for short periods is not a concern, but if you feel like this most of the time you may be burned out.
Burnout is a gradual process, it doesn’t happen overnight, but it can creep up on you. It’s a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.
Burnout may be the result of constant stress, but it isn’t the same as stress. Stress usually involves too much – too many demands, too much to cope with physically or mentally. However, stressed people feel that if they can just get on top things, get everything under control, they’ll feel better. Burnout, on the other hand, is characterised by not enough. Burned out people feel empty and mentally exhausted, devoid of motivation and beyond caring. People with burnout usually don’t see any hope of an improvement to their situation.
Susceptibility to burnout can be influenced by three main factors – work, lifestyle and personality. Work related causes include feeling like you have little or no control over your work, lack of recognition or reward, unclear or overly demanding job expectations, monotonous or unchallenging work and a chaotic or high-pressure environment. Lifestyle factors include working too much without enough time for socialise and relax, lack of close, supportive relationships, taking on too many responsibilities and not getting enough sleep. Personality traits can also contribute including being a perfectionist, having a pessimistic view of yourself or your environment, the need to be in control and a reluctance to delegate to others.
Turning to others and socialising is a powerful antidote to burnout. Enjoyable time spent with friends and loved ones can have a positive impact on mood and outlook. Correspondingly time spent with negative and aggrieved people will have the opposite effect. Where possible limit contact with these people.
Most of us spend a large part of our lives at work. Being happy there is important. So, developing friendships with people you work with can help. Having friends to chat and joke with during the day can help relieve stress and make the day more enjoyable.
Everyone must find some value in what we do. So, even if your job is mundane you can often focus on how your role helps others by provides a product or service, either for external or internal customers. Focus on aspects of the job that you do enjoy, even if it’s only chatting with your co-workers at break time.
If you truly hate your job, then looking for meaning and satisfaction elsewhere in your life might by helpful. Perhaps in your family, friends, hobbies or voluntary work. Remember focus on the parts of your life that bring you joy.
Your lifestyle and habits can be a good way to address burnout. Things like taking a break from technology, making time for relaxation and ensuring you get plenty of sleep are a good place to start. Learning to set boundaries and limiting responsibilities will allow you to feel more in control. Also, nourishing your creative side is a good reliever or stress. Perhaps something new, start a fun project, or resume a favourite hobby.
It might be the last thing you feel like doing when you’re burned out but physical activity is a powerful antidote to stress and burnout. It’s also something you can do immediately and easily to boost your mood.
Diet is also an important area. Try to minimize sugar and refined carbohydrate foods as these can affect your mood and energy levels. Other areas include using caffeine, nicotine and alcohol in moderation or not at all if possible.
Hypnotherapy can help relieved a wide range of symptoms of burnout and help you to make the changes to avoid it in the future. These include relaxation, boosting confidence / positive affirmation, meditation, progression muscle relaxation and stress reduction. Also it can help you to deal with sleeplessness, smoking, alcohol use or weight gain, Furthermore it can help with better diet – eating disorders, sugar addiction, comfort eating and any other unwanted or problematic habits. So if you think I can help then contact me.