Are you one day away from burnout?

Is your life crazy busy?  Do you feel like you are just one day away from complete burnout? Many of us are on the path to burnout and may not know it. We found an insightful article that can help us recognize the signs and symptoms of burnout. Check it out. http://www.helpguide.org/mental/burnout_signs_symptoms.htm

As you read through this article and evaluate your own life, remember that God calls us to a life of joy, purpose and promise, which we find in Him. “They that wait upon the Lord shall renew their strength, they shall mount up with wings as eagles; they shall run and not be weary; and they shall walk, and not faint.” Isaiah 40:31.

Preventing Burnout (excerpts from www.helpguide.org)

Signs, Symptoms, Causes, and Coping Strategies

If constant stress has you feeling disillusioned, helpless, and completely worn out, you may be suffering from burnout. When you’re burned out, problems seem insurmountable, everything looks bleak, and it’s difficult to muster up the energy to care—let alone do something about your situation. The unhappiness and detachment burnout causes can threaten your job, your relationships, and your health. But burnout can be healed. You can regain your balance by reassessing priorities, making time for yourself, and seeking support.

You may be on the road to burnout if:

  • Everyday is a bad day.
  • Caring about your work or home life seems like a total waste of energy.
  • You’re exhausted all the time.
  • The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming.
  • You feel like nothing you do makes a difference or is appreciated.

The negative effects of burnout spill over into every area of life – including your home and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, it’s important to deal with burnout right away.

Dealing with Burnout: The “Three R” Approach

  • Recognize– Watch for the warning signs of burnout
  • Reverse – Undo the damage by managing stress and seeking support
  • Resilience – Build your resilience to stress by taking care of your physical and emotional health

The difference between stress and burnout

Burnout may be the result of unrelenting stress, but it isn’t the same as too much stress. Stress, by and large, involves too much: too many pressures that demand too much of you physically and psychologically. Stressed people can still imagine, though, that if they can just get everything under control, they’ll feel better.

Burnout, on the other hand, is about not enough. Being burned out means feeling empty, devoid of motivation, and beyond caring. People experiencing burnout often don’t see any hope of positive change in their situations. If excessive stress is like drowning in responsibilities, burnout is being all dried up. One other difference between stress and burnout: While you’re usually aware of being under a lot of stress, you don’t always notice burnout when it happens.

Stress vs. Burnout
Stress
Burnout

Characterized by overengagement

Characterized by disengagement

Emotions are overreactive

Emotions are blunted

Produces urgency and hyperactivity

Produces helplessness and hopelessness

Loss of energy

Loss of motivation, ideals, and hope

Leads to anxiety disorders

Leads to detachment and depression

Primary damage is physical

Primary damage is emotional

May kill you prematurely

May make life seem not worth living

Source:Stress and Burnout in Ministry

 

Causes of burnout

There are many causes of burnout. In many cases, burnout stems from your job. But anyone who feels overworked and undervalued is at risk for burnout – from the hardworking office worker who hasn’t had a vacation or a raise in two years to the frazzled stay-at-home mom struggling with the heavy responsibility of taking care of three kids, the housework, and her aging father.

But burnout is not caused solely by stressful work or too many responsibilities. Other factors contribute to burnout, including your lifestyle and certain personality traits. What you do in your downtime and how you look at the world can play just as big of a role in causing burnout as work or home demands.         

Work-related causes of burnout

  • Feeling like you have little or no control over your work
  • Lack of recognition or rewards for good work
  • Unclear or overly demanding job expectations
  • Doing work that’s monotonous or unchallenging
  • Working in a chaotic or high-pressure environment

Lifestyle causes of burnout

  • Working too much, without enough time for relaxing and socializing
  • Being expected to be too many things to too many people
  • Taking on too many responsibilities, without enough help from others
  • Not getting enough sleep
  • Lack of close, supportive relationships

Personality traits can contribute to burnout

  • Perfectionistic tendencies; nothing is ever good enough
  • Pessimistic view of yourself and the world
  • The need to be in control; reluctance to delegate to others
  • High-achieving, Type A personality

Warning signs and symptoms of burnout

Burnout is a gradual process that occurs over an extended period of time. It doesn’t happen overnight, but it can creep up on you if you’re not paying attention to the warning signals. The signs and symptoms of burnout are subtle at first, but they get worse and worse as time goes on.

Think of the early symptoms of burnout as warning signs or red flags that something is wrong that needs to be addressed. If you pay attention to these early warning signs, you can prevent a major breakdown. If you ignore them, you’ll eventually burn out.

Physical signs and symptoms of burnout

  • Feeling tired and drained most of the time
  • Lowered immunity, feeling sick a lot
  • Frequent headaches, back pain, muscle aches
  • Change in appetite or sleep habits

Emotional signs and symptoms of burnout

  • Sense of failure and self-doubt
  • Feeling helpless, trapped, and defeated
  • Detachment, feeling alone in the world
  • Loss of motivation
  • Increasingly cynical and negative outlook
  • Decreased satisfaction and sense of accomplishment

Behavioral signs and symptoms of burnout

  • Withdrawing from responsibilities
  • Isolating yourself from others
  • Procrastinating, taking longer to get things done

Preventing burnout

If you recognize the warning signs of impending burnout in yourself, remember that it will only get worse if you leave it alone. But if you take steps to get your life back into balance, you can prevent burnout from becoming a full-blown breakdown.

Burnout prevention tips

  • Start the day with a relaxing ritual. Rather jumping out of bed as soon as you wake up, spend at least fifteen minutes meditating, writing in your journal, doing gentle stretches, or reading something that inspires you.
  • Adopt healthy eating, exercising, and sleeping habits. When you eat right, engage in regular physical activity, and get plenty of rest, you have the energy and resilience to deal with life’s hassles and demands.
  • Set boundaries.Don’t overextend yourself. Learn how to say “no” to requests on your time. If you find this difficult, remind yourself that saying “no” allows you to say “yes” to the things that you truly want to do.
  • Take a daily break from technology.Set a time each day when you completely disconnect. Put away your laptop, turn off your phone, and stop checking email.
  • 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.
  • Learn how to manage stress. When you’re on the road to burnout, you may feel helpless. But you have a lot more control over stress than you may think. Learning how to manage stress can help you regain your balance.

Read the entire article.  http://www.helpguide.org/mental/burnout_signs_symptoms.htm

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