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What do you do if your career plan is causing burnout?

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Burnout is a state of physical, mental, and emotional exhaustion caused by prolonged and excessive stress. It can affect your productivity, performance, and well-being, as well as your relationships, health, and happiness. If you are feeling burned out by your career plan, whether it is too ambitious, too demanding, or too rigid, you need to take action before it gets worse. Here are some steps you can take to cope with and prevent burnout while pursuing your career goals.

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1 Assess your situation

The first step is to identify the sources and signs of your burnout. What are the factors that are causing you stress, frustration, or dissatisfaction in your work? Is it the workload, the deadlines, the expectations, the environment, the culture, or something else? How are you coping with these challenges? Are you neglecting your needs, ignoring your feelings, or isolating yourself? How is burnout affecting your physical, mental, and emotional health? Are you experiencing symptoms such as fatigue, insomnia, headaches, anxiety, depression, irritability, or loss of motivation? By assessing your situation, you can gain a clearer picture of what is going wrong and what needs to change.

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Rashid Arbi

"Your Brand, Our Craft – High-Quality Signs and Prints"
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Take a step back and evaluate why your career plan is causing burnout. Is it because of excessive workload, unrealistic expectations, lack of work-life balance, or a mismatch between your values and the job role? Understanding the root cause is essential for finding effective solutions.

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2 Realign your goals

The second step is to revisit and revise your career plan. Is it realistic, flexible, and aligned with your values, interests, and strengths? Or is it too rigid, unrealistic, or mismatched with your personality and preferences? Sometimes, we may pursue a career plan that is not suitable for us, either because we followed someone else's advice, succumbed to external pressure, or lost sight of our true purpose. To realign your goals, you need to reflect on what you want from your career, what you enjoy doing, and what you are good at. You may need to adjust your expectations, priorities, or timeline, or even explore a different path altogether.

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Rashid Arbi

"Your Brand, Our Craft – High-Quality Signs and Prints"
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Reflect on whether your current career plan aligns with your long-term aspirations, values, and interests. It may be necessary to reassess your goals and make adjustments to your career path if your current trajectory is unsustainable or no longer fulfilling.

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3 Manage your stress

The third step is to develop healthy habits and strategies to cope with and reduce your stress levels. Stress is an unavoidable part of any career, but it can be managed with the right tools and mindset. To do this, set boundaries and limits; learn to delegate tasks and avoid taking on more than you can handle. Additionally, make time to relax, recharge, and nourish yourself with hobbies, exercise, meditation, or socializing. Seek support from colleagues, friends, family, or a professional for help, advice, or encouragement. Ask for constructive feedback on your work and learn from your mistakes. Finally, celebrate your achievements and progress as well as the efforts of others. Acknowledge the milestones and successes you have accomplished and reward yourself for them.

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Rashid Arbi

"Your Brand, Our Craft – High-Quality Signs and Prints"
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If burnout significantly impacts your mental or physical health, consider seeking support from a mental health professional, such as a therapist or counsellor. They can provide coping strategies, stress management techniques, and personalized guidance to help you navigate through challenging times. Remember that prioritising your well-being is essential for long-term career success and fulfilment. Don't hesitate to take proactive steps to address burnout and create a healthier work-life balance.

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4 Keep learning and growing

The fourth step in overcoming burnout is to embrace learning and growth as part of your career journey. To prevent stagnation, boredom, or a lack of challenge, you need to keep expanding your skills, knowledge, and perspectives. You can do this by seeking new opportunities and experiences, updating and upgrading your skills, finding a mentor or coach, and joining a community or network. These activities will help you stay informed about new ideas, trends, and best practices. Burnout can be a difficult obstacle to overcome, but following these steps can help you re-evaluate your situation and pursue your career goals with more clarity, confidence, and joy.

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5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What do you do if your career plan is causing burnout?

1

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3

4

5

1 Assess your situation

2 Realign your goals

3 Manage your stress

4 Keep learning and growing

5 Here’s what else to consider

Process Design

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What do you do if your career plan is causing burnout?

1

2

3

4

5

1 Assess your situation

2 Realign your goals

3 Manage your stress

4 Keep learning and growing

5 Here’s what else to consider

Process Design

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