11 Things to Do When Its You Who Is Burned Out

Signs of Burnout and 11 Things To Do When Its You (who is burned out)

Imagine this scenario:  Lately, since your department was downsized,  your teammate is at work and at her desk hours before you arrive in the morning. When you greet her she gives a nod without turning her eyes from the computer screen.    She looks exhausted, says she is getting the flu again, but says she can't slow down.  You are pretty sure that she did not eat breakfast and will skip lunch.  She acts like she is rushing but it doesn't seem like things are really getting done. She no longer goes out for drinks after work,  saying she has to stay at her computer to finish.  Your colleague  brushes aside offers to help,  but she is clearly overwhelmed.   She has become cynical about the work and everyone she works with.

What's going on?

These are some of the signs of someone in danger of burning out.  And as our organizations continue to tighten their belts, doing as much or more work with fewer people and with so much fear for the future, many of us may cross the line from being overworked into being burned out.

Signs of Burnout

Physical

·    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

·    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

·    Withdrawing from responsibilities

·    Isolating yourself from others

·    Procrastinating, taking longer to get things done

·    Using food, drugs, or alcohol to cope

·    Taking out your frustrations on others

·    Skipping work or coming in late and leaving early

10 Things To Do When Its You (who is burned out)

The first step is acknowledging that you are on the brink or experiencing full blown burnout.  Pushing on through, isolating yourself to get more done or numbing yourself through self-medication are not winning strategies.  Take a deep breath, and a step backwards.  Take stock of how you feel in your body,  in your spirit, and take note of how you are behaving. 

1. AVOID ISOLATION

Don't do everything alone! Develop or renew intimacies with friends

and loved ones. Closeness not only brings new insights, but also is

anathema to agitation and depression.

 

2. CHANGE YOUR CIRCUMSTANCES

If your job, your relationships, a situation, or a person is dragging

you under, try to alter your circumstances or, if necessary, leave.

 

 3. STOP OVERNURTURING

If you routinely take on other people's problems and responsibilities,

learn to gracefully disengage. Try to get some nurturing for yourself.

 

4. LEARN TO SAY "NO"

You'll help diminish intensity by speaking up for yourself. This means

refusing additional requests or demands on your time or emotions.

5. BEGIN TO BACK OFF AND DETACH

Learn to delegate, not only at work, but also at home and with

friends. In this case, detachment means rescuing yourself for

yourself.

 

6. REASSESS YOUR VALUES

Try to sort out the meaningful values from the temporary and fleeting,

the essential from the nonessential. You'll conserve energy and time,

and begin to feel more centered.

 

7. LEARN TO PACE YOURSELF

Try to take life in moderation. You only have so much energy

available. Ascertain what is wanted and needed in your life, then

begin to balance work with love, pleasure, and relaxation.

 

8. TAKE CARE OF YOUR BODY

Don't skip meals, abuse yourself with rigid diets, disregard your need

for sleep, or break doctor appointments. Take care of yourself

nutritionally.

 

 9. DIMINISH WORRY AND ANXIETY

Try to keep superstitious worrying to a minimum.  It changes nothing.

You'll have a better grip on your situation if you spend less time

worrying and more time taking care of your real needs.  Check out the Primer on Feelings.

 

10. KEEP YOUR SENSE OF HUMOR

Begin to bring joy and happy moments into your life. Very few people

suffer burnout when they're having fun.

11.  GET HELP.  Get a coach, get into therapy or talk to your mentor.   Most of us thrive when we have a partner who works with us to make changes in our habits of thought and patterns of action.