How to Recover From Burnout and Find Balance

Maggie Kimberl  |

Having one too many bad days at work? You’re burning out!

WHAT IS BURNOUT?

A state of being in prolonged stress resulting in:

Emotional exhaustion
Feelings of bleakness
Feelings of helplessness

Hallmarks: Mental, physical and emotional exhaustion
Burnout leaves you feeling psychologically drained
Workplace burnout is the most common type

You are not alone:
Of the 196,904,000 working Americans
61% feel burned out at their jobs
29% feel tired all the time
26% struggle with insomnia
18% experience weight gain
15% deal with depression

SYMPTOMS

You might be on the Burnout Train if you…

Have become overly cynical or critical
Often force yourself to get on top of your tasks
Consistently have to motivate yourself to go to work
Are short-fused with colleagues, clients or customers
Drastically change your eating and drinking habits
Have a hard time being thankful for your job

CAUSES

You may be heading for the Burnout Express if…

…you constantly take actions at work that clash with your personality or beliefs
…carrying out daily tasks or responsibilities feels mundane
…job roles or responsibilities have no clear boundaries
…your expectations are way too high (unrealistic goals destroy your self-esteem when you fall short)
…work environment is caustic or unsupportive
…workload significantly outweighs paycheck
…there are too many tasks vs too little time
…underappreciation is a nagging concern
…you hate your job but can’t quit it
…your home life is tumultuous

Professionals in helping fields such as healthcare, counseling or teaching are more prone to burning out.

LEAST STRESSFUL PLACES TO LIVE

Stuttgart, Germany
Luxembourg City, Luxembourg
Hanover, Germany
Bern, Switzerland
Munich, Germany

MOST STRESSFUL PLACES TO LIVE

Baghdad, Iraq
Kabul, Afghanistan
Lagos, Nigeria
Dakar, Senegal
Cairo, Egypt

The United States ranks 54th in the world for stress levels

WHO IS AFFECTED BY BURNOUT?

Burnout effects are felt at all levels:

69% mid-level management (supervisors,team leads,managers)
61% entry level professionals
58% technical staff
43% senior management

BURNOUT RATES BY GENERATION AND GENDER

Who feels burned out at their current jobs?

86% Millennials
76% Older, more experienced people

Who is more affected by stress at work?

34% Women / 27% Men

OCCUPATIONS WITH THE HIGHEST BURNOUT RATES

Medicine
Nursing
Social work
Teaching
School leadership
Law (Attorneys)
Law Enforcement
Public Accounting
Fast Food
Retail

There is a strong link between burnout and depression; 90% of workers with full-blown burnout meet diagnostic criteria for depression.

EFFECTS

Boarding the Burnout Bus

Burnout impacts your professional and personal life

Short Term Effects:

Impacts productivity levels
Low performance
Absenteeism at work
Commitment to work is minimal
Job satisfaction is impacted

Long Term Effects

Deterioration in health
Heart disease
Diabetes
Depression
Anxiety
Insomnia
Rapid aging
Decreases longevity
Negatively impacts relationships

Burnout creeps up on you—you usually don’t see it until it’s too late!

RECOVERY

To leave the Burnout Depot:

Deliberately seek a work-life balance
Strive to work smart
Hone your time management skills
Utilize organizing tools-tons out there!
Prioritize & outline your tasks
Kick your heels up, take vacations!!

Other Tips:

Take breaks from social media
Delegate tasks when you can
Make positivity your mantra
Envision a future better you
Unwind regularly
Seek a better job fit
Rethink your personal goals
Meditate regularly
Exercise as often as possible
Engage in workplace relaxation activities
Maintain a loving and supportive support network

Burnout is not a permanent condition―you can it beat by deliberate and simple lifestyle changes!

Sources:
https://www.huffingtonpost.com/entry/american-workplace-broken-stress_us_566b3152e4b011b83a6b42bd
https://www.usatoday.com/story/news/nation/2012/10/23/stress-burnout-employees/1651897/
https://www.cdc.gov/niosh/docs/99-101/
http://press.careerbuilder.com/2017-05-23-Do-American-Workers-Need-a-Vacation-New-CareerBuilder-Data-Shows-Majority-Are-Burned-Out-at-Work-While-Some-Are-Highly-Stressed-or-Both
http://www.adweek.com/digital/monster-survey-shows-millennials-experience-most-burnout-at-work/
http://mdcap.org/userfiles/file/CISM/CISMFourStatesofBurnout.pdf
https://www.livechatinc.com/blog/burnout-syndrome/
http://www.cnn.com/travel/article/least-stressful-cities-2017/index.htmlhttps://www.sciencedaily.com/releases/2014/09/140916092703.htm
http://globenewswire.com/news-release/2013/04/09/536945/10027728/en/Workplace-Stress-on-the-Rise-With-83-of-Americans-Frazzled-by-Something-at-Work.html
https://www.researchgate.net/profile/Mina_Westman/publication/229159092_The_impact_of_vacation_and_job_stress_on_burnout_and_absenteeism/links/09e4151139aa7c21e1000000.pdf
https://www.compsych.com/press-room/press-article?nodeId=25ad2fe5-b378-43fd-a619-4d81f540081b
https://www.psychologytoday.com/articles/200304/the-benefits-meditation
https://www.atlasandboots.com/most-stressed-countr...

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