What Do You Do When You Feel Overwhelmed Because of Your Job?

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By Kelli Barnes | February 24, 2016

Have you ever felt totally drained from all your daily activities? Have you ever felt physically and mentally exhausted and worn out? Have you now dreaded going to work or school because of a project or stressful work environment? Have you felt less inclined to put your best effort forward because you feel undervalued, underappreciated, overworked, and stressed? You may be experiencing burnout. Burnout is defined by Merriam-Webster’s dictionary as “an exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration.”

Some signs of burnout may include:

1) Reduced performance

With feelings of exhaustion, fatigue, and a lack of motivation, you may find it difficult to concentrate on tasks at hand. Therefore, normal daily routines and assignments at school or work may start to suffer.

2) Alienation from job-related activities

You may have increased feelings of negativity and anxiety towards your work environment, potentially to include colleagues. You may start to distance and disengage yourself from your work out of frustration.

3) Emotional exhaustion

You may feel drained, fatigued, overworked. You may also experience low energy and a lack of desire to do things that you usually enjoy.

Even though burnout may make you feel tired and frustrated with your environment, here are some ways that you can manage burnout.

Ways to Combat Burnout:

1) Be Kind to Yourself

Don’t beat yourself up over the items on your to-do list that you have not completed yet. Take time to reflect on the things that you have already accomplished. Don’t be afraid to give yourself praise when you deserve it. Acknowledge that although there is more work to be done, you have made strides in achieving your goals.

2) Meditation

Spending a few minutes meditating can give you a sense of calm and peace. You can practice meditation anywhere: riding in the car, going out for a walk, or waiting at the doctor’s office. Meditation can also help you carry yourself more calmly through your day. Take a few quiet moments. Reflecting on thoughts and values that are most important to you can do wonders for your well-being.

3) Be with friends

Talking to someone that you know cares about you and your well-being can change your mood and make you feel happier. Being able to talk out your frustration may make you feel less alienated, discouraged and alone.

4) Journaling

If you don’t feel comfortable sharing your feelings with a friend or family member, you can try journaling. In addition to being a soothing activity, journaling regularly can give you insight into what triggers may cause your burnout. You will get to know yourself better, which will enable you to be better prepare to manage feelings of frustration, fatigue, and stress.

5) Take time for yourself

If you can devote your time and energy to a career or another individual, you can surely make time for yourself too. Be kind! Try your best to incorporate some small pleasure for yourself throughout the day. You can try a new recipe, take a relaxing bubble bath, or give yourself 30 minutes to just rest, relax, do nothing, and enjoy your own company.

Lastly, it’s ok to feel burnout! Most people have these feelings at some point in their lives. Burnout is completely normal. However, it is important to find ways to cope with stress to increase your well-being and happiness.

If you would like more information on burnout and how to manage it, check out the WebPages below:

- How to Handle Burnout

- Preventing Burnout


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