Posted by Nikoletta Ventseslavova

Read if: you have experienced breakdowns and burnouts and you need to find a way out

Tides are moving in and out, the sun rises and sets seasons are changing and we as human beings naturally follow this rhythm – we are oscillating between rest and activity. Unfortunately, our society is making us live like sprinters and we ignore rest and fail to recognize its necessity, which leads to burnouts, because we lose our ability to refresh. When we live in a permanent state of stress we get used to the adrenaline it provokes. As a result, against our better judgement, we don’t take breaks. Instead, we overindulge in work. The consequences come later on: Studies have proven that workaholics suffer more stress-related illnesses, divorce and alcohol abuse. Further, unhappiness and detachment burnout may threaten our job and ruin our relationships. However, if we learn how to recognize the signs and symptoms of burnout early, we can pull it out of our lives with simple strategies.

Ok, what actually IS a burnout? This is a state of mental and physical exhaustion, caused by excessive stress. It usually occurs when people become overwhelmed and are unable to respond to what is expected of them. Burnout reduces productivity and people feel increasingly helpless and hopeless. In short: when we feel that no one notices the dozen balls we keep in the air and we are sceptical and bored all the time. The signs of burnout are:

• A permanent feeling of exhaustion
• Total negativism regarding work or home caring
• Loss of motivation, ideals and hope
• Dull emotions

In most of the cases burnout stems from our job – from the office to a washed up stay-at-home mom, taking care of 2 kids, housework, husband and aging parent. “Statistical analysis of the surveys led us to conclude that burnout is not a problem of people but mostly of the places in which they work. When the workplace does not recognize the human side of work or demands superhuman efforts, people feel overloaded, frustrated and well, burned out.” the professionals from Psychologytoday.com affirm. Stressful responsibilities aren’t the only factor, causing burnout. Our downtime activities and the way we look into people’s eyes is a huge contributor to burnouts as well. Burnout can be provoked by the following causes:

Some time ago in Japan an engineer who worked for Toyota died from heart disease caused by overwork. Since then a term Karoshi was coined meaning “death from overwork”, because Japan is the country with the highest level of suicides per year as a result of depression caused by overwork (about 5,000).  In order to avoid Karoshi and find balance between work and personal  life, it is necessary understand the causes of burnout – Ask yourself: is your job corresponding to your personal values, or with the values you want to achieve; is your job challenging and motivating; is it making you feel uncertain, etc. Also, think about your personal goals – are they realistic, or you have excessively high expectations of your work. If the reason lies in your personal life – compare the time you devote to others and the time you give to yourself – do you have enough time to do the things you really enjoy? Do you feel appreciation from your friends, relatives and colleagues?

Tips to overcome burnout:

Find the balance between stress and recovery. Break your routine and refresh - take time to relax and go to a quiet spot free from noise, work and clutter. This will help you to recover and organize your thoughts. Remember to follow the following rule : “Relaxation has to be equal to workload”. When we get bored with our routine – we have to do something we are really passionate about that is in line with our core values.

Reassess your goals – psychologists claim that our goals, preferences and vision of life change every five years. Evaluate your experience, your merits and weak points. In order to avoid states of helplessness and disappointment, we have to know exactly what is important to us and what gives us meaning in life and how could we change our life to achieve these. If our work isn’t challenging, a good step is to take up a challenge, which corresponds to our vision of future. Instead of staying trapped in a job we dislike and suffer, it is better to think of a possibility of learning new skills as a back up or create a residual source of income. This tactic will bring higher self-esteem and confidence. Thus, take risks in the right directions and grab challenges.

“Strong body, strong spirit” – Take care of your physical health and improve your habits.  For example, start the day with a ritual that brings you joy. Instead of jumping out of bed as soon as you hear the alarm clock, spend 10-15 minutes in meditation, or do gentle stretches, or read something that inspires you. Next step – attack healthy eating, exercise and sleeping habits. When we consume healthy food eat, engage in regular physical activity and get plenty of rest, we will have the energy and resilience to deal with life’s hassles. The most important: teach your mind to disconnect – our Blackberries, smart phones, iPads and laptops make it easy for us to stay connected to our jobs 24/7. To prevent work burnout it is essential to know the limit. For example, if you work a lot on the road – make a habit of not working during your journey; instead – read books, take a nap,  watch a movie ,or talk to the person, sitting next to you. If you work in an office – disconnect during your lunch time . Many people eat at their desks, or speak with their colleagues for tasks or work issues. Instead – take a walk and speak about your hobbies. Work is just a part of our lives. When you step out of the office, leave all the job concerns there. Don’t take them at home.

Set boundaries, manage stress and time – When I was a student, I wished the day had 30 hours because I didn’t have time for anything and I was experiencing burnouts. I was disorganized and time was slipping through my fingers. My mom was telling me that I need to make a schedule, organize my time and now I realize how right she was. When it comes to stress, it is vital to avoid overextending ourselves: Learn how to say “no” to requests for your time or work. If you find this difficult, remind yourself that saying “no” allows you to say “yes” to the things that you truly want to do.

Be proactive – address problems actively, not passively- Express your needs and talk to your manager, boss, or whoever. For example, make a request for a clarification of your job duties and point out those of them which are over and above your job. Negotiate with your manager and ask for something new: different level or role, salary amplification, different team, new project, etc.  Read also: Life is a constant negotiation- do it successfully.

Finally, nourish your creative side. Creativity is a powerful antidote to burnout. Try something new, start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with work. If you want to learn more about techniques of stress management, continue reading: Learn how to live stresslessly.