Anda di halaman 1dari 9

How to Manage Burnout: 5 Essential Tips - Goodlife Zen

Goodlife Zen Practical inspiration. For a happier life Home about Advertise on GLZ contact book Content Store Receive updates by email or RSS

How to Manage Burnout: 5 Essential Tips

Take rest; a field that has rested gives a bountiful crop. - Ovid Do you feel exhausted when you get home from work? Do you go about your day feeling numb and as though youre just going through the motions? When you get right down to it, do you feel ineffective and maybe even helpless? If you answered yes to any of the questions above, you might wonder whats wrong with you. But it may be something you havent even thought about: burnout. Did you know that burnout can occur just about anywhere in our lives, not just at work? Here are three aspects of burnout according to leading researcher Christina Maslach: 1. Exhaustion. Im an avid crossworder and when the clue is exhausted, the answer inevitably is used up. Thats what exhaustion feels like being used up. It describes both physical and emotional depletion. 2. Depersonalization. We use this technique to try and put distance between ourselves and whatever is causing our stress. So, if you work with customers or clients in your job, you might find yourself ignoring the unique qualities of each

1 of 9

16/03/2013 3:15 PM

How to Manage Burnout: 5 Essential Tips - Goodlife Zen

person and thinking of them as just a number to be served or a case to be managed. Likewise, if you are burning out in other areas of your life such as family, friends, or other groups you are a part of, you might find yourself becoming cynical or indifferent when around those people. 3. Inefficacy. This refers to a reduced sense of personal accomplishment. It can feel like any or all of these things: Youre not getting things done no matter how hard you try. You just dont have the time and resources available to complete the tasks you are expected to do. You rarely get any positive feedback for what you are doing. So, this is a pretty nasty trio: Feeling used up, cynical, and ineffective/unappreciated. You may have had a job where you experienced this, but Im sure you can also see where burnout can occur in other spheres, too. Maybe you feel like you have to be the perfect mom or a superdad. Maybe youre under pressure from high expectations to get excellent grades in school or university. Or maybe you have a chronic illness and are tired of putting up a brave front so that the people around you dont get discouraged. Whatever the situation, burnout is a bad place to be so lets look at some ideas to keep burnout away in the first place as well as some ideas what to do if youre in the midst of it. 1. Pay attention to yourself. Its easy to get so caught up in the world and what needs to be done in it that you end up being alienated from your own experience. To get more in tune with yourself, ask: How does my body feel? Am I tired? Do I have enough energy? How am I feeling emotionally? Am I getting cynical? Am I being snarky with others? Am I overwhelmed? Do I feel like things are piling up to the degree that Ill never be able to catch up? Do I feel appreciated for what I do? 2. Ask yourself if its worth it. Is what you are doing worth the physical and emotional drain on your body and mind? When it comes to a job, sometimes we dont have much choice, but if you are feeling burned out in other areas of your life, does it really matter so much that its worth harming yourself emotionally and physically? Maybe its time to let go of people in your life who bring you more stress than support. 3. What if you didnt . . .? What would happen if you didnt do whatever it is that is stressing you out? Would the sky fall in if you didnt make the Easter dinner this year, didnt volunteer at your sons school for a

2 of 9

16/03/2013 3:15 PM

How to Manage Burnout: 5 Essential Tips - Goodlife Zen

few weeks or months, didnt pack every hour of the work day with clients? If you took a day off to read a book or watch movies all day, would you really get that far behind? 4. Be assertive. Yes, Im sure you sensed this one was coming: Just say no. Its okay. You can do this! When Juniors teacher asks you to be the parent monitor at his classs monthly birthday party (for the umpteenth time because she knows youll say yes), say, Im glad to bring cookies for the party, but I cant be the monitor. Thats it. No need for an excuse. Just I cant. At work, its not a particularly good idea to say no or I cant; instead, you may want to sit down with your boss and express your concerns about your work load or unreasonable expectations you feel from management. Talk to him about your symptoms of burnout exhaustion, cynicism, and/or feeling ineffective and helpless. 5. Dont should on yourself. Please dont allow burnout to happen to you because of shoulds. I should be able to handle this. I shouldnt feel this way. Who said? Try not to put any more pressure on yourself than you already feel. Trust your own experience with your body, your feelings, and your mind. When those things combine to say enough is enough, it probably is. What is your experience with burnout? Please share in the comments. Psychotherapist Bobbi Emel helps you bounce back from the significant challenges in life. Download her FREE e-book, Bounce Back! 5 keys to survive and thrive through lifes ups and downs. You can also follow her on Facebook for more cool stuff. You may also like -

How Using the How to Find Ease in "Power of 3" Can the Turmoil of Life Clear Your Mind and Bring Peace

Deepak Chopra: Why Gratitude Helps You Get in Touch With Your Soul

Do You Suffer from Spiritual Fatigue? How to Recover in 1 Day or Less

When One Foot is on a Banana Peel, the other in Meltdown City: 5 Paths to Sanity

3 of 9

16/03/2013 3:15 PM

How to Manage Burnout: 5 Essential Tips - Goodlife Zen

{ 9 comments read them below or add one }

1 Kimberley Grabas March 14, 2013 at 3:42 pm I had someone remind me the other day that you never hear anybody say Oh, Im so glad I spent all that time worrying! It sure helped! Sometimes all you need is for someone to remind you of what you already know. Be kind to yourself, and ease up a bit! Thanks for your tips! Reply

2 Bobbi Emel March 14, 2013 at 7:26 pm Good way to phrase it, Kimberley thanks! Reply

3 Lee J Tyler March 14, 2013 at 3:42 pm Bobbi, An important article for everyone. Especially in this fast-paced, get-it-done, wired lifestyle we all live. Thank you especially for this: dont should yourself! Reply

4 Bobbi Emel March 14, 2013 at 7:27 pm Glad you liked that, Lee! Reply

5 Lori Lynn Smith March 15, 2013 at 2:07 am SO many great thoughts here, I think Dont should on yourself is my highest priority. As women we do that way too much! Reply

6 Bobbi Emel March 15, 2013 at 5:54 pm Isnt that a great phrase, Lori? And one thats easy to remember.

4 of 9

16/03/2013 3:15 PM

How to Manage Burnout: 5 Essential Tips - Goodlife Zen


7 Jovell March 16, 2013 at 2:50 am I agree with Lori. Is it really true that we women are so wired to worrying and making ourselves or our lives perfect that leads most of us to burnout?! Changing our mindset with the tips in this article is a great first step but those icky words dont and should just always seem to creep back in. Reply

8 Glynis Jolly March 15, 2013 at 11:53 am The one I have a hard time with is shoulding on myself. After reading this article though, Im going to start asking myself the big question: Who says? Very helpful post Reply

9 Bobbi Emel March 15, 2013 at 5:55 pm Thats great, Glynis! Reply Leave a Comment Name * E-mail * Website

Notify me of follow-up comments by email.

5 of 9

16/03/2013 3:15 PM

How to Manage Burnout: 5 Essential Tips - Goodlife Zen

Notify me of new posts by email. Previous post: 10 Simple Ways to Strengthen Friendships for a Lifetime

about mary jaksch

Mary: I'm passionate about supporting people who want to lead a happier and more meaningful life.

get Goodlife Zen posts by email and receive FREE book chapter.


Yes, give it to me now!

6 of 9

16/03/2013 3:15 PM

How to Manage Burnout: 5 Essential Tips - Goodlife Zen

reader favorites
How to Start Meditating - 10 Tips The Art of Ninja Productivity How to Develop Intelligence at Any Age 100 Best Personal Growth Posts How to Meet Good Fortune Half Way How to Make a True Friend What is the Meaning of Life? Is There Life After Death? How to Find Authentic Happiness

7 of 9

16/03/2013 3:15 PM

How to Manage Burnout: 5 Essential Tips - Goodlife Zen

Recommended Books
I Recommend
Predictably Irrational,
Dan Ariely (Pa

$10.87 The Power of Now: A Guid

Eckhart Tolle (

$9.25 The Human Mind

Robert Winsto


Learned Optimism:
Martin E. P. Se

$10.11 Upside of Irrationality

(Paperback - J

$9.96 Switch: How to Change T

Chip Heath, D

$15.99 Bring Me the Rhinoceros:

John Tarrant (

$10.85 1 2 >

Get Widget


creativity daily life Fitness happiness meditation personal growth

8 of 9

16/03/2013 3:15 PM

How to Manage Burnout: 5 Essential Tips - Goodlife Zen

spirituality uncategorized

Recent Posts By Category personal growth

3 Simple Steps Toward Grassroots Peace Zen Mind Beginners Mind: How to Tap into it About Confidence: How to Say Yes to You How to Prepare for Life (and Death) The Minimalists Guide to Career Happiness

How to Manage Burnout: 5 Essential Tips The Minimalists Guide to Career Happiness How Using the Power of 3 Can Clear Your Mind and Bring Peace How To Live a Life of Happiness How to Stop Envying Others

3 Simple Steps Toward Grassroots Peace Zen Mind Beginners Mind: How to Tap into it How To Find Compassion In Your Most Difficult Moments How a Simple Loving-Kindness Meditation Can Transform Your Life How Mindfulness Transforms Ordinary into Extraordinary

Copyright Mary Jaksch 2011-2015 creativity

How to Turn Fear and Doubt into Fuel for Brilliance Jonathan Field Zen and the Art of Ninja Productivity Are You Wearing a Mask that Dims Your Light? Stop Being Perfect: Unleash Your Creativity How to Live a Fulfilled, Joyful, Creative life

9 of 9

16/03/2013 3:15 PM