THE
BURNOUT
GENERATION
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Exhaustion:
A clear sign of burnout is when you feel tired all the time. Exhaustion can be emotional, mental or physical. It’s the sense of not having any energy.
Lack of Motivation:
When you don’t feel enthusiastic about anything anymore or you no longer have that internal motivation for your work. It may be harder to get going in the morning and more difficult to drag yourself into work every day.
Frustration, Cynicism and Other Negative Emotions:
You may feel like what you’re doing doesn’t matter that much anymore, or you may be disillusioned with everything. You might notice that you feel more generally pessimistic than you used to.
Cognitive Problems:
Burnout and chronic stress may interfere with your ability to pay attention or concentrate. When we're stressed, our attention narrows to focus on the negative element that we perceive as a threat. When stress becomes chronic, this narrow focus continues for a long time and we have difficulty paying attention to other things.
Slipping Job Performance:
Compare your job performance now to your performance in previous years. Because burnout tends to happen over an extended period of time, taking this long-term view might reveal whether you're in a temporary slump or experiencing more chronic burnout.
Interpersonal Problems at Home and at Work:
This tends to play out in one of two ways: (a) You’re having more conflicts with other people, such as getting into arguments, or (b) you withdraw, talking to your coworkers and family members less. You might find that even when you’re physically there, you’re tuned out.
what are the signs?
Not Taking Care of Yourself:
When suffering from burnout, some people engage in unhealthy coping strategies like drinking too much, smoking, being too sedentary, eating too much junk food, not eating enough or not getting enough sleep.
Being Preoccupied With Work When You're Not at Work:
Even though you might not be working at a given moment, if you’re expending mental energy mulling over your job, then your work is interfering with your ability to recover from the stresses of your day. In order to recover, you need time to yourself after the actual task stops and time when you stop thinking about that task altogether.
Generally Decreased Satisfaction:
This is the tendency to feel less happy and satisfied with your career and with your home life. You might feel dissatisfied or even stuck when it comes to whatever is going on at home, in the community or with your social activities
Health Problems:
Over a long period of time, serious chronic stress can create real health problems like digestive issues, heart disease, depression, and obesity.
BurnoutGeneration
Tip 1: Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. To identify your true sources of stress, look closely at your habits, attitude, and excuses:
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Do you explain away stress as temporary?
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Do you define stress as an integral part of your work or home life or as a part of your personality?
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Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Tip 2: Practice the 4 A’s of stress management
1. Avoid Unnecessary Stress
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Learn how to say “no.”
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Avoid people who stress you out.
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Take control of your environment.
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Pare down your to-do list.
2. Alter the Situation
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Express your feelings instead of bottling them up.
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Be willing to compromise.
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Create a balanced schedule.
3. Adapt to the Stressor
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Look at the big picture.
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Adjust your standards.
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Practice gratitude.
4. Accept the Things You Can't Change
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Don’t try to control the uncontrollable.
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Learn to forgive.
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Share your feelings.
Tip 3: Make time for fun and relaxation
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Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
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Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
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Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.
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Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.
How to manage stress
SLEEP
Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues.
EXERCISE
Daily exercise can help you both physically and mentally, boosting your mood and reducing stress and anxiety.
EAT RIGHT
The food we eat helps to keep our minds working and alert. Eating the right foods can help prevent short-term memory loss and inflammation.
READ
It helps to improve your mood and reminds you to stay more present and mindful.