Three types of burnout
- overload
- Overload burnout occurs when you work harder and more frantically to achieve success, often to the detriment of your health and personal life. This is the type of burnout that most people are familiar with, and it’s also the most common.
- Professionals with overload burnout tend to cope by venting their emotions to others (i.e. complaining about how tired and overwhelmed they are).
- This subtype is also quick to jump into problem-solving mode, creating more work and responsibility for themselves, which only exacerbates their stress.
- Signs to watch out
- You overlook your own needs or personal life to fulfill work demands
- You invest more than is healthy in your commitment to your career or ambitions
- You endanger your well-being to achieve your goals
- How to address
- First, it’s important to develop stronger emotion regulation skills, such as naming and processing your emotions and reframing negative self-talk.
- Reframe the belief that you need to work all the time to be successful to “enjoying my life helps me become more successful.”
- After all, resting is not a reward for success. It’s a prerequisite for performance.
- Second, it’s crucial to separate your self-worth from your work. individuals could avoid excessive involvement and prevent burnout
-
- under-challenged
- Under-challenged burnout could be considered the opposite of the overload subtype. It occurs when you’re bored and not stimulated by your job, which leads to a lack of motivation. People with under-challenged burnout may feel underappreciated and become frustrated because their role lacks learning opportunities, room for growth, or meaningful connection with co-workers and leadership.
- Signs to watch out
- You would like to work on assignments and tasks that are more challenging
- You feel your job does not offer you opportunities to develop your abilities
- You feel that your current role is hampering your ability to advance and develop your talents
- How to address it
- Set a goal to learn a new skill in the next 30 days to kickstart your motivation. Start small and don’t overwhelm yourself.
- Again, baby steps are key. Focusing on incremental changes can add up to big results.
- neglect
- This is also called neglect burnout, because it can result from feeling helpless in the face of challenges.
- Neglect burnout occurs when you aren’t given enough structure, direction, or guidance in the workplace.
- You may find it difficult to keep up with demands or otherwise feel unable to meet expectations. Over time, this can make you feel incompetent, frustrated, and uncertain.
- In other words, when things at work don’t turn out as they should, those with neglect burnout become passive and stop trying.
Signs to watch out for:
- You stop trying when work situations don’t go as planned
- You give up in response to obstacles or setbacks you face at work
- You feel demoralized when you get up in the morning and have to face another day at work
- How to address it:
What can you get off your plate by outsourcing, delegating, or delaying? Look for obligations you need to say “no” to all together and hone the skill of setting stronger boundaries. A great place to start is by identifying situations where you feel an intense sense of resentment. This is an emotional signal that you need to put healthier limits in place.
Likewise, consider talking to your boss about your workload. You could explain how you’re currently spending your time and ask, “Are my priorities consistent with yours? What would you like me to change?” Or, “If we could take Project A off of my plate, then I’d have more time to focus on our team’s strategic priorities and ultimately deliver on the key goals we’ve evaluated against.” Your manager will likely be thrilled you’re thinking about the big picture and taking initiative.
Most importantly, focus on what you can control. Outside of office hours, be bullish about self-care. Create routines and rituals that ground you, such as a daily walk or journaling practice. When you feel helpless about changing tides at work, some semblance of predictability is essential.
No comments:
Post a Comment