- Mental Health
5 Steps to Recover from Burnout at the Workplace
If you experience extreme and prolonged stress in your life this could result in burnout. You might find that you are physically and emotionally exhausted with feelings of being overwhelmed.
When this happens your interest and motivation wane, and you find it difficult to meet life’s demands. But you can move from feelings of helplessness and failure to full recovery, and a more balanced life.
1. Recognize the Warning Signs
Do feel that you lack the passion and drive you once had for your work? This could be a sign of burnout. You experience emotional exhaustion, and feel that you are giving much, but getting back very little. For example, you might feel that your boss does not recognize the extra effort you put in to complete a project. Or, you might have been given extra responsibility that you struggle to meet.
Other warning signs of burnout includes lack of energy and the lost of interest and passion you once had for your job, You are overwhelmed with the constant demand on your time and resources.What is more, you are unable to meet these demands. As your energy decrease, you feel helpless and even resentful.
Ii addition to not having a sense of your life's purpose, you might be experiencing unexplained physical problems. With these signs of burnout, it's time to set new priorities for your life, and take the necessary steps to move to a more balanced lifestyle.
Are You Suffering from Job Burnout?
You feel Overwhelmed ...
How to Bounce Back!
2. Reassess Your Life
It now time to make plans, and take specific steps to deal with burnout and bounce back. Begin by being honest to yourself. You could start with increasing your emotional intelligence by becoming more aware of your own emotions, and those of others.
As your emotional intelligence increases, you are better able to to your manage emotions, such as, the feelings of inadequacy that you are experiencing.
You might need a life coach to help you to take steps to re-evaluate the goals and priorities in your life. This will mean that you change the way you have been doing things. It might not be necessary to change job, but there are specific things that you need to do, like asking your boss to update your job description or asking for new duties.
Burnout could be a sign that your boundaries are not clear. This could mean that you are extending yourself too much. For example, you might be taking up the slack for your coworkers on the job.
Take time to make list of what you want from your job, then decide what needs to be changed for a more fulfilling and rewarding work experience.
Prioritize Your Life
Reclaim the Fire!
3. Strive for A Balanced Life
It is critical that you balance the demands of your job and the rest of your life. You can begin by scheduling time with your family and friends each week, and don't allow the responsibilities of work to consume you. Be proactive in separating your work from your personal life.
Pay attention to the tasks you do daily, and decide on what is necessary each day. In some cases, you might need to decrease what you do, and delegate some responsibilities. A simple (or not so simple) approach is to learn to say "no." Practice to say "no" in a respectful way without feeling guilty or obligated to the person.
Take care of personal well-being by paying attention to your diet, getting adequate rest, and regular exercise. For example, find time to relax and do exercises that relieve any build up tension you are experiencing. Remember that your physical health affects your emotional states.
The essence of a promoting a balanced life is to replacing the self-defeating messages you tell yourself based on how you perceive your job. These could include thoughts of hopelessness worthlessness, and not being treated fairly. Instead, as you develop more realistic and healthy cognitive messages, your feelings of anxiety and inadequacy are likely to decrease.
Steps to Prevent Burnout
4. Develop a Caring Support Network
One thing to keep in mind as you take steps to burnout recovery, is that you can't do it alone. So develop a network of people to be there for you. Seek to network with you your coworkers in a way that they will cover for you, the way you would do for them, when the need arises.
A good support system among your family and friends is also important in your recovery. For example, have friends or relatives who will babysit for you when you enjoy your weekly date night with your spouse. Also, share household chores with other family members so that you are not overly pressured with household tasks.
As you build these mutually beneficial relationships, strong bonds develop, and you experience a sense of connectedness and belonging. This energizes you and helps in your recovery process.
Factors that Contribute to Burnout
What do you think is the greatest cause of workplace burnout?
5. Enjoy Your Life
Life has its challenges that bring stresses that can negatively affect your emotional states. But you can take steps to deal with the stressors in your life to prevent burnout. Even more, you don't have to wait, you can enjoy your life right now.
A good start is to make a conscious choice to become happier and more grateful. Spend time giving thanks for the things that are good in your life. Then reflect on what your life would be without these blessings. You might be surprised to find that even with the continuing demands on your emotional resources, you are truly happy.
Begin Your Recovery From Burnout ... Relax and Ease Your Stress
© 2013 Yvette Stupart PhD