Avoiding Burnout
What is burnout?
Burnout is a psychological term for the experience of long-term exhaustion and diminished interest; a state of fatigue or frustration brought about by devotion to a cause, way of life, work, or relationship. Burnout is very common…even in an occupation you love, it still occurs.
When do we experience burnout?
Burnout happens when people who have previously been highly dedicated to a job, relationship, or cause lose all interest and motivation. We often experience burnout when we are over-worked, when many life changes happen all at once (times of transition), and when we lose consistency in our spiritual practice. It strikes many highly dedicated, passionate, and hard working people and may lead to spiritual, financial, energetic, mental, and physical breakdown.
Ultimately, we experience burnout when we are not living in the present moment. Dwelling on the past or worrying about the future often results in a fight or flight response, which is exhausting, depleting, and draining. When we live more fully in the present moment, what results is a rest or relax response and burnout does not occur.
What are the signs of burnout?
- Feeling tired and drained most of the time
- Lowered immunity, feeling sick a lot
- Frequent headaches, back pain, muscle aches
- Change in appetite or sleep habits
- Sense of failure and self-doubt
- Feeling helpless, trapped, and defeated
- Detachment, feeling alone in the world
- Loss of motivation
- Increasingly cynical and negative outlook
- Decreased satisfaction and sense of accomplishment
- Withdrawing from responsibilities
- Isolating yourself from others
- Procrastinating, taking longer to get things done
- Using food, drugs, or alcohol to cope
- Taking out your frustrations on others
- Skipping work or important meetings; making excuses up for why your aren’t there
How do we overcome burnout?
Consider why you chose the occupation you are in. Why do you do what you do? Consider your purpose. What do you like about your job? What is your intention? Evaluate how much you are working. If your “energy out” extends beyond your “energy in” time, you may burn yourself out eventually.
To overcome burnout in life; start by slowing down and begin your day with a ritual (meditate, write in a journal, practice asana, or read something that inspires you); adopt healthy eating, exercising, and sleeping patterns to have the energy you require to get through each day; don’t over-extend yourself…when you’refeeling over-worked, take 5-minute breaks, a day off, or a vacation to recharge; find the time to connect with others that share similar passions and interests; nourish your creative side, creativity is a powerful tool for burnout; and learn how to manage stress in a positive way so you may regain balance.
“UN-PLUG!
we are wired,
over-stimulated,
over scheduled,
too many screens,
too little sleep,
too distracted,
we eat on the way,
we over-consume,
we over-analyze,
we over-achieve…
what grounds you, WHAT?”
-Mary Geibel
“You should sit in meditation for twenty minutes every day — unless you’re too busy. Then you should sit for an hour.” -Zen proverb
“Sit down everyday, for at least 10 minutes, and stay there, no matter what, and what happens after that is none of your business!” -Wise yoga teacher (on meditation)
“Receiving the benefits of meditation is not dependent on whether you enjoyed your session or not. Whether you feel calm and rested or agitated and frustrated, if you meditate, it’s going to transform your mind and body. Think of it like this – if you go swimming, you’re going to get wet. If you meditate, you’re going to get the benefits.”-1Giant Mind
Six Skills to Improve Upon
- Eating
- Sleeping
- Exercising
- Breathing
- Thinking
- Get plenty of water, fresh air, and sunlight
Get inspired! Watch the following videos with Ralph Smart!
Contemplation questions:
What is your burnout? Name it, define it, and perhaps draw it.
Life is a balancing act…
Work hard, take it easy.
Give, take.
Be active, relax.
Eat healthy plant-based foods, indulge in a delicious chocolate cake. With the above in mind, how might you balance your “to do” list of work, play, cooking, laundry, and so on?
Create Rituals…
Constructive rest/yoga nidra
Conscious breathing/pranayama
Quiet listening, both within and without (listen more, talk less)
Mindful eating
Morning and evening intentional habits
What are some rituals you are able to incorporate into your daily, weekly, or monthly routine?
The Lists:
What is on your daily “to do” list?
What is on your “have to” list?
What is on your “desire to” list?
How might you refine these lists? How might you simplify your life?