Showing posts with label burnout. Show all posts

How to Recognize and Prevent Burnout

burnout
What is it?
Burnout occurs when a person feels overwhelmed by work and/or social circumstances and is unable to cope due to high levels of stress and emotional and physical exhaustion. Experiencing burnout can cause a person to feel unmotivated and extremely unhappy. High stress levels in all areas of life can reduce productivity and interrupt normal work, family and social relationships. It may also have an adverse affect on one’s health. It may be caused by lack of control, job boredom or monotony, extreme pressure to meet constant and excessive demands and lack of recognition.

Who is at Risk?
People who are dealing with a stressful environment on a daily basis, who must fulfill certain objectives and are under pressure due to time, financial or employer constraints. These people could be executive high flyers or even carers for the disabled. Any job or environment that can become monotonous and make a person feel like their achievements go unrecognized has the potential to increase the likelihood of burnout.

Signs of Burnout
Early signs of burnout relate closely to high levels of stress and the mental rather than physical state of a person’s well-being. Feelings like frustration, hopelessness, irritability and lack of emotional energy are all early signs. As they are also feelings experienced with depression fast diagnosis and early prevention of further burnout is required to.

Introduce positive change. As the state of burnout progresses physical symptoms such as fatigue, insomnia, weight gain or weight loss may manifest and a person is at higher risk of developing extreme mental depression and even other emotional problems, for example, anxiety attacks.

Prevention
Burnout can be prevented or alleviated with the same methods used to combat stress. Having good physical health and maintaining strong relationships within the family and workplace will ensure a foundation of support, if and when it’s needed. A person that can socialize and connect with like-minded people is able to relax easier and counter stress more effectively. To prevent burnout a person may request different duties in a monotonous job or indeed make a career change altogether. A clear expectation of work duties may help as will a clean and relaxed office environment. If the first signs of burnout are being experienced, a person may reassess personal and private life goals and realise and set limits on their capabilities in certain situations. Taking regular breaks may help reduce stress in a highly demanding work environment. Once burnout has occurred, positive changes may be undertaken through counselling, doctor’s advice and help from family and friends. The best defense against burnout is for a person to remain connected with others and practice good communication within work, social and family circles.

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Avoiding Burnout

Having a very active lifestyle can make it hard to incorporate certain things in your life. Most people struggle with sticking to an exercise regime. It can be extremely hard trying to commit to an exercise regime when life is so hectic. A new and demanding job, a baby on the way, moving into a new home or just adjusting to all the financial, social and familial responsibilities that we have as adults can run you ragged and leave little time for much else. Usually exercise is on the back burner until all these things are dealt with. It can be hard. You can take advice from people, watch different infomercials to try to inspire you but ultimately that “blah” feeling will set in. Getting rid of the “blahs” can be difficult but always beneficial. Leading an active life can be good but if your body isn’t used to regular exercise focused on stretching the muscles and raising the heartrate. You could go from “blah” to burnout.
burnout

There are ways to get rid of the blahs without much fuss. If you have a fairly busy job and don’t spend a lot of leisure time at home you can bring your running shoes and walk on your lunch break. A brisk 20-minute walk five times a week can make a staggering difference in your stamina throughout the week. Little things like purposely parking farther when walking to your car. I often stretch when I’m alone in my office. If the door is locked your good to go. A lot of people have a problem with tardiness in the morning. Of course, rushing eventually follows. Instead of rushing off to work purposely wake up 10 minutes early. You could take a brisk walk into work to concentrate on breathing fully and spend a little time contemplating your day. You’ll be more relaxed and energized. And it’s much better than doing a full on sprint that just leaves you winded and frazzled by the time you get to your office.

Stay at home moms, sometimes, find it hard to exercise. It may sound a little nutty for those who don’t stay at home. But, coming from someone who has done both the working mom and the stay at home mom thing both can be equally tough to deal with when trying to maintain an exercise routine. A very corny way I found myself burning calories while at home with my baby was with the “15 minute quick clean up”. I would start in the center of the room moving throughout the house very swiftly and try to clean up as much as I could in 15 minutes. Nothing like washing the dishes because you are stationary, you can save that fun for later. Grab the broom and see how many rooms you can sweep. Then grab a basket or bucket and move from room to room picking up all the little trinkets on the floors. Dusting tables and cleaning the windows can work up a good heartrate. After the buzzer rings you can walk around for a little bit to cool down and you’re done. It may not sound like much. However, targeted exercise is better than just running around all day behind the kids. Also, you can get a semi-clean house in just 15 minutes.

Many people have active lifestyles where they are constantly on the go. However, if some of that movement isn’t targeted towards active exercise activity geared towards circulating the blood and getting your heartrate going you’re just moving in perpetual motion. Lauren Cooper from Cyclemedia.org is a professional cyclist. She defines active exercise as “ vigorous, sustained, repetitive use of the major leg muscles.” It is important to exercise the entire body. She described the act as involving the heart, lungs and legs. Running from place to place is actively moving but if your body is participating in an active exercise activity you can create more stamina throughout the day. Most people feel if they work hard that that is enough. Lauren explains that hard work throughout the day stresses the body out for brief moments and usually without a warm-up. This can lead to stress on the body as well as the heart. Exercise should be stress relieving not inducing.

Targeted physical activity has so many benefits. Citihealth.com reports that research shows that aerobic exercise can reduce stiffening of the arteries. Reducing your risk of stroke. Exercise can increase the body’s ability to control its glucose level thereby reducing the risk of adult onset diabetes. Strength training can help your bones grow stronger, increase flexibility, improve strength and balance. The body needs its exercise to function properly. You need that 30, 20 or even 5 minutes to relax the body, stretch the muscles, raise the body temperature and don’t forget to breathe. It’s better to burn calories rather than burn yourself out.

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