Have you ever reached a point in your life when you had difficulty staying motivated? A time when you felt sapped of all your energy? When your patience was maxed out and it was negatively impacting your job performance and relationships?
We all have bad days: days when even the simplest task requires us to engage all our limited reserves or days when we’re irritated, apathetic, and have a short fuse. Who hasn’t had a time when they felt like running away from it all? Normally the bad days pass and we manage to recharge and get back to feeling like our usual selves.
But what if that bad day turns into a week, or a month, or even a year or more?
If the occasional bad day has become the norm rather than the exception it might be an indication of burnout.
Burnout is a state of emotional, psychological, and physical exhaustion that results from enduing chronic and long-term stress. Before looking at ways to prevent burnout it might help to dig a little deeper into what burnout typically looks like.
According to Association for Psychological Science there are three different types of burnout:
Overload. This is the frenetic, hair-on-fire work ethic of giving it all you’ve got until there’s nothing left to give. Overload burnout makes people feel as though their goals and ambitions are out of their hands and that they are at the mercy of outside factors such as unrealistic expectations, demanding bosses, or office hierarchy.
‘Under-load’. Wait. Burnout from boredom? Yes. Lack of opportunity for personal growth and development can lead to disinterest, poor performance, and can negatively impact morale. Employees who feel under-challenged tend to become cynical and manage stress by withdrawing from work.
Worn-out. When a person is worn out and facing a stressor they don’t choose ‘fight or flight’, they just give up. They may still want to achieve a goal, but lack the motivation to push through the obstacles necessary to achieve it.
There is hope. Regardless of the stress or challenge you face, burnout is not inevitable. With a few simple mindset adjustments and behavior changes you can prevent burnout AND get more done. Here’s how.
Author Herbert A. Smith, suggests choosing ‘satisficing’ over perfectionism. Satisficing is a combination of the terms satisfy and suffice. It means selecting the first option that meets a given need rather than searching for the optimal or perfect solution. Is it time to try satisficing and shift from being a Type A personality to a Type A minus?
Prune your calendar. Any farmer worth his or her salt knows that pruning apple tree branches or out-of-control grape vines ensures a more productive crop. Similarly, thinning out your calendar can help make you more productive while, at the same time, putting you back in charge of your time. Could your calendar use some pruning to make your efforts more fruitful?
Pursue a hobby. Hobbies give the brain and body time to unplug from the stress of responsibilities while restoring energy in the process. What pastime do you enjoy but have been absent from your life? Is it time to dust off that knitting needle, paintbrush, or tennis racket?
Make an escape plan to leave your job. If you dread going in to work considering your options can feel empowering. Whether you choose to leave your job or not, having a ‘Plan B’ is a reminder that you’re ultimately in charge of your destiny. And if the day arrives when you’re ready to say ‘take this job and shove it’, you’re prepared.
Prioritize your wellbeing by including down time on your daily ‘to do’ list. It could be as simple as getting a massage or walking in nature, or it may require more effort like planning a getaway or vacation – whatever floats your relaxation boat.
No single strategy will prevent us from experiencing the occasional ‘bad day’. But by incorporating one or more of these behavior changes into our day-to-day lives we can learn to avoid burnout.
When we’re proactive, set realistic expectations, are mindful about managing commitments, and take excellent care of ourselves we not only increase the chances of avoiding burnout, we end up enjoying the process of achieve your goals. You’ve got this.
