Burn outs are very common when you are working on a daily basis and ignore self care. But if you are at the brink of leaving your job and have identified that you feel drained. Congratulations on being aware of your mental health and doing the necessary things to take care of yourself.
According to the World Health Organization, May 2019 has classified burnout as an occupational phenomena. The phenomena has been around since 1975 but the onset of Covid further exasperating the situation forced researchers and companies to think about it. Burnout has both physical and mental symptoms, such as feelings of negativity or exhaustion are mental while insomnia and headaches classify as physical symptoms. Here are some tips to help you understand what causes a burnout and how to deal with one:
1. What Causes Burnout
Acknowledging that you are human and you are going through a burnout is the first step to identifying and addressing the problem. Founder of Bossed up, Emilie Aries shared the following to identify, what causes a burnout:
1. Lack Of Rest
Whether you feel your role is too important to take a day off or there is a lingering thought of a personal responsibility like a toddler or an elderly person in your mind. Either way, preventing adequate rest will lead to a burnout very quickly.
2. Lack Of Agency
When your manager/supervisor is not willing to listen to your opinion time and time again or you don’t get a say in the matters you are dealing with but at the end you get blamed if something goes wrong. A burnout is on its way to you.
3. Lack Of Purpose
The feeling of your work isn’t important enough or doesn’t connect with you on an emotional level or doesn’t give you direction will cause a burnout.
4. Lack Of Community
Not feeling like part of a team, whether it’s being discriminated against over color, cast, creed or simply working from home. Lacking a sense of community can cause a burnout especially if you are an extrovert.
2. What Are Your Triggers
Burnouts are like productivity hacks, it’s to each their own. You should start from identifying which one of the reasons stated above resonates with you. Knowing the root cause of your burnout can help you filter out the problems in the future. Unless you do this history will repeat itself even if you change your job. E.g if your burnout is stemming from lack of community, you should stop applying to remote jobs and go for full time or part time office based work or apply to jobs that are remote and require weekly meetups at the office. If it’s from lack of rest, then you need to use more of your vacation time. Similarly you can do the same for lack of purpose and lack of agency as well.
3. Take Time To Process
After identifying what causes you to burnout, it is important to factor in your own contribution in the burnout. Journaling your experiences and meditation are great to start with. If you have always had the same experiences chances are you are contributing to the situation as well. E.g if you always had a controlling boss or a toxic coworker, it is vital to realize that you need to learn to identify red flags and draw boundaries from the get go.
Remember to reflect and let yourself go through the feeling and not avoid or numb them. It’s a very crucial step towards finding peace, drawing boundaries and avoiding bandaids for the next time.
Taking the time to pause during our day to day lives and just reflect on our experiences and learn from them whether it’s a job or a personal experience can massively help improve our lives. After all, human beings are learning machines. This will not only improve the quality of your life but also open up opportunities to grow.