Moving Beyond Burnout: 3 Ways to Reignite

If you’re feeling drained, exhausted, or out of breath, you’re not alone. Many people are stressed at work, overwhelmed and find it difficult to persevere. But you can turn it back on and get your mojo back. It’s about understanding where the pressure is coming from and relieving it.

Burnout is getting a lot of attention in key areas like technology, healthcare, retail, and social work, and it’s certainly warranted. But any job can be stressful. In fact, a Microsoft study of 30,000 people in 31 countries found that 54% of people felt overworked and 39% exhausted.

Burnout also tends to overlap with symptoms of depression, according to a study from the City College of New York. And a Nominet study found that 88% of tech workers were stressed and experienced negative effects on physical health, mental health, job satisfaction, and personal life and relationships.

What causes burnout

No wonder people are struggling since the overload is real. Digital communication is a root cause because there is so much communication and cognitive traffic. The Microsoft study found that meeting time increased by 148%, chats increased by 45%, and the number of documents people are working on increased by 66%.

But it’s not just the demanding work that causes burnout. It’s a lack of control. A study from Indiana University found that when people had high-pressure jobs with control, they were less stressed, but the combination of high-pressure work plus a lack of control was associated with 15% increase in the risk of death.

Burnout is most typical in situations where people face high levels of demand and have little control over their work. It’s also common when people feel they’ve been treated unfairly or when they feel disconnected from others.

But what is burnout, really?

Beyond the buzzword, what is the experience of burnout? It is characterized by feelings of physical, mental and emotional exhaustion. Burnout is also characterized by doubt and shame, and people questioning their own abilities and skills. Burnout also evolves into cynicism. Overall, it’s a feeling of hitting rock bottom, feeling helpless, and experiencing negativity.

It is important to note that burnout is not just an individual experience. According to a Michigan State University study, it may actually be something you pick up from others or spread to others. Why? When people are in difficulty, they find it difficult to provide support to those around them and the whole network is affected.

Reduce the pressure

A big part of burnout is pressure, and you can relieve it in three ways: find ways to jump-start your work, your life, and your motivation.

Pressure to perform

Chances are you feel a lot of pressure to perform. Over time, the workforce was reduced by the companies and people left of their own accord. But the work has not gone away. As a result, many people face increasing demands to take on a myriad of responsibilities within the same time frame. It’s important to recognize that people also put pressure on themselves to perform. You feel the need to succeed and accomplish, and to do more all the time. This is a characteristic of burnout, that is, exhaustion and seeing your demands as greater than your abilities or abilities.

You can ease this pressure by giving yourself space to make mistakes and admit them. You can contribute to a culture where others can do the same. Be open when you encounter personal difficulties, ask for help, and also strive to be more accepting of others. You have more influence than you realize, and by making constructive personal choices, you also empower others and potentially start a virtuous loop of positive action.

Do your best, as your performance impacts others, but also be realistic about what you can accomplish and push back when expectations are unreasonable. It’s easier said than done, sure, but if you plan your work and understand what the tasks take in terms of time, you can set limits based on evidence of the demands of the job versus time. which you have.

Pressure to progress

Another aspect of the pressure that people tend to put on themselves is the pressure to advance in their careers. The next promotion is coming up or you think a raise is the surest way to know you’re appreciated. Career inflation suggests that you must always progress to be successful, or that you must always be happy in your job.

Burnout looms when you feel like you’ve stalled or aren’t moving fast enough. By putting pressure on yourself or judging yourself negatively, you are adding to the emotional work you are doing. For some people, even feeling exhausted adds to their stress – their exhaustion exacerbates their exhaustion. You may feel overworked with tasks, but this pressure contributes to overwork in terms of the emotional effort you put in.

Breathe. In reality, you won’t always like what you do and career growth takes time. This may happen in spurts rather than on a steady, unbroken path. You tend to hear stories of those who rise through the ranks quickly, but the majority of people take their time, do their time, and sometimes even veer off course. You can achieve career growth in many ways: by expanding your network, learning new skills, or moving into a role that gives you new experiences in a lateral move. This is all cause for celebration for the positive momentum you are continually building.

Redefine your success and reset your clock for advancement so you don’t feel so rushed to progress. Be patient and enjoy the stage of your career you are currently at, and revel in the learning you get every step of the way.

pressure to be perfect

Another element of pressure that can exacerbate burnout is the desire for perfection. This has been amplified over the past few years through social media. As the saying goes, “Comparison is the thief of joy.” You’ve heard it before, but it’s important to remember in discussing burnout that the best yardstick of your success is your own.

When you compare yourself to others on social media, you compare yourself to an organized version of people’s success that is usually devoid of the real challenges they faced. You see them planting the flag on top of the mountain, but you can’t see their falls or their scraped knees from all their false starts and setbacks on their way up.

Burnout is also characterized by feeling isolated or disconnected from those around you. If you are always in a state of comparison and competition with others, it will prevent you from forming solid relationships. It’s hard to feel close to the colleague you’re trying to beat, and it’s hard to share learning and empathize when you’re protecting your image.

It’s best to remember that there’s enough for everyone and that excellence doesn’t have to be a zero-sum game. In fact, when you help others move forward, you are contributing to a caring and supportive culture, the kind of organization you want to be part of. Also, when you strengthen relationships, you are helping yourself. Not that you matter, but contributing to the success of others will pay off when they, in turn, support you.

In sum

Burnout is definitely a result of the conditions you face, and the work is legitimately difficult. But you can take control, rekindle and reimagine your future with a level of hope.

Relieve the pressure you put on yourself and others. Take small steps and embrace the progress of each increment. You have the power to reduce your exhaustion through your own choices and you have an influence on the conditions around you, through your actions and the support of others.

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