What To Do If You Are Experiencing Burnout????????
Clarisa Romero
I Help Professionals Turn Their Career Wishes & Dreams Into Reality!??
The top 5 signs you're experiencing career burnout and what to do about it!
1. You're having trouble concentrating.
?When you’re stressed, your attention span tends to shrink and you can become easily distracted. You sit down to work on a project, but your mind is constantly wandering. ?Or, perhaps you may have a system to focus during work hours, however, the rest of your day is a mess.
You try to focus, but it feels like your brain is running in circles. There's a reason for this.
When you feel overwhelmed, your brain goes into survival mode.
The part of the brain responsible for logical thinking and decision-making - shuts down. This leaves you feeling scattered, stressed, and unable to focus on anything.??
2.?Do you feel like you’re constantly running on empty?
?Burnout is a state of physical, mental, and emotional exhaustion that can be caused by excessive and prolonged stress. ??
If you're experiencing burnout, you might feel like you're unable to keep up with demands, you're not meeting your own standards, and\or you're struggling to find meaning in your work. You might also feel cynical or negative about your job, and have a reduced sense of accomplishment.
Take One Minute Every Hour to take 3 Deep Breaths and Acknowledge an Accomplishment.?This practice neurologically refreshes your brain and stimulates your motivation circuits. It also releases the pleasure chemical dopamine, which reduces anxiety, and depression.?This technique will also help you with focus and productivity.
3.?Do you dread going to work?
Do you dread going to work? If so, you're not alone. A Gallup poll found that 70% of Americans hate their jobs or have "checked out" completely. But it doesn't have to be this way.
If dreading going to work is a regular feeling for you, it may be time to reevaluate your career.
A job should offer some level of satisfaction, and if it doesn't, it can take a toll on your mental and physical health.
Dreading going to work can lead to anxiety, depression, and even physical symptoms like headaches and stomachaches.
?If you dread going to your job, ask yourself what it is that you don't like about it.
Is it the actual work you're doing, or the people you work with? Once you identify the source of your dread, you can begin to figure out how to fix the problem.
If you dread going to work because you're not challenged or engaged in your job, it may be time to look for a new position. Talk to your boss about ways you can be more challenged at work, or look for open positions that are a better fit for your skillset.
If you dread going to work because of the people you work with, see if there's anything you can do to improve your relationships.
?4. You're having migraines or headaches more frequently.
?Migraines are a very common type of headache, and they can be triggered by stress.
If you're under a lot of career-related stress, it's important to find ways to relax and reduce your migraines.?
One way to do this is by stimulating the vagus nerve. This nerve runs from your brainstem down to your abdomen and stimulating it can help to reduce migraines. You can stimulate the vagus nerve by doing things like deep breathing or yoga.?
Taking some time out of your day to relax and de-stress can make a big difference in your migraines.??
It’s important to note that if the migraines persist after taking steps to manage your stress level, you should consult with a doctor to rule out any other underlying causes of your migraines or headaches.
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?5.?You're having trouble sleeping.
?Many people struggle with getting a good night's sleep-- stress and burnout can be a major contributing factor. But there are things you can do to help yourself relax and get the rest you need.
First, take a break from work. Dedicate some time each day to relax and unwind. This can be tough if you're used to working long hours, but it's important to give your body and mind a break.
Second, try some relaxation techniques before bed. This could include reading, taking a bath, or practicing a mindful activity for a couple of minutes.?It can help to calm your mind and ease anxiety.
I personally like to use aromatherapy; it is the practice of using essential oils to promote relaxation and well-being.
Essential oils are concentrated plant extracts that contain the plant's scent and therapeutic properties. When you inhale essential oils, they stimulate your olfactory system (your sense of smell) and trigger positive reactions in your brain.
There are a number of essential oils that can help you sleep better. Lavender oil is one of the most popular and well-researched essential oils for sleep. According to a 2012 study, lavender oil is effective in treating insomnia. The study found that inhaling lavender oil before bedtime improved sleep quality and helped people fall asleep faster.
If you're interested in trying aromatherapy, there are a few ways to use essential oils. You can add a few drops of essential oil to your bathtub or diffuser. Or, you can apply diluted essential oil to your skin using a cotton ball or roller bottle.
Talk to your doctor about whether aromatherapy is right for you.
Finally, make sure your bedroom is conducive to sleep. This means keeping it dark, quiet, and cool. If you can't control the noise or light level in your bedroom, try using earplugs or an eye mask.
If you’re experiencing any of these symptoms, it’s time to take a step back and reassess your career.
?The first step is to identify the source of the problem. Is it your job? Your industry? Your boss? Once you’ve identified the source of the problem, you can start to make a plan for change.
If you’re unhappy with your career, don’t resign yourself to a lifetime of unhappiness. There are other options. You can make a change.
It’s never too late to find something that you’re passionate about. Take some time to start exploring your options.
You don't have to resign tomorrow in order to make a change. ?But you do need to start exploring your options and making a plan. Otherwise, you'll find yourself in the same situation a year from now, feeling just as overwhelmed and unhappy.
?Not so long ago, I suffered from all of the above symptoms.?
?If you are overwhelmed and find that your work is starting to affect your well-being, it may be time to take a step back and find out what is your work energy archetype!
The free quiz can help you better understand how work is impacting your life so that you can make the necessary changes before things become unmanageable.
Don't wait until it's too late - take the quiz now and see where you fall on the spectrum of burnout risk: CareerBurnoutAssessment.com