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Experiencing Burnout and Practicing Self Care

Follow Karen @Karenatashacoahing on Instagram!

Karen, our resident Career Coach, says that people who are struggling to cope with workplace burnout may place themselves at high risk of burnout. Burnout can leave people feeling exhausted, empty, and unable to cope with the demands of life.

If you have any of those symptoms below this is what it is.

So you might wonder what are the signs, how do I know if I have any of these symptoms here are the top ones that come to mind.

  • Alienation from work-related activities: Individuals experiencing burnout view their jobs as increasingly stressful and frustrating. They may grow cynical about their working conditions and the people they work with. They may also emotionally distance themselves and begin to feel numb about their work.
  • Physical symptoms: Chronic stress may lead to physical symptoms, like headaches and stomach-aches or intestinal issues.
  • Emotional exhaustion: Burnout causes people to feel drained, unable to cope, and tired. They often lack the energy to get their work done.
  • Reduced performance: Burnout mainly affects everyday tasks at work—or in the home when someone’s main job involves caring for family members. Individuals with burnout feel negative about tasks. They have difficulty concentrating and often lack creativity.

It shares some similar symptoms of mental health conditions, such as depression. Individuals with depression experience negative feelings and thoughts about all aspects of life, not just at work. Depression symptoms may also include a loss of interest in things, feelings of hopelessness, cognitive and physical symptoms which is the extreme and worst symptom of thoughts of suicide.

A high-stress job doesn’t always lead to burnout. If stress is managed well, there may not be any ill-effects.

But some individuals (and those in certain occupations) are at a higher risk than others.

Here are some reasons why:

  1. Unreasonable time pressure. Employees who say they have enough time to do their work are 70 percent less likely to experience high burnout. Individuals who are not able to gain more time are at a higher risk of burnout.
  2. Lack of communication and support from a manager. Manager support offers a psychological buffer against stress. Employees who feel strongly supported by their manager are 70 percent less likely to experience burnout on a regular basis.
  3. Lack of role clarity. Only 60 percent of workers know what is expected of them. When expectations are like moving targets, employees may become exhausted simply by trying to figure out what they are supposed to be doing.
  4. Unmanageable workload. When a workload feels unmanageable, even the most optimistic employees will feel hopeless. Feeling overwhelmed can quickly lead to burnout.
  5. Unfair treatment. Employees who feel they are treated unfairly at work are 2.3 times more likely to experience a high level of burnout. Unfair treatment may include things such as favoritism, unfair compensation, and mistreatment of a co-worker.

For me at I left corporate because of the last one unfair treatment this led me to suffer immensely which left quite an emotional toil on my psyche and emotional wellbeing and that is my driving force to help women today in their careers.

Although the term “burnout” suggests it may be a permanent condition, it’s reversible. An individual who is feeling burned out may need to make some changes to their work environment.

Approaching the human resource department about problems in the workplace or talking to a supervisor about the issues could be helpful only if they are invested in creating a healthier work environment.

In some cases, a change in position or a new job altogether may be necessary to put an end to burnout.

It can also be helpful to develop clear strategies that help you manage your stress. Self-care strategies, like eating a healthy diet, getting plenty of exercises, and engaging in healthy sleep habits may help reduce some of the effects of a high-stress job.

A vacation may offer you some temporary relief too, but a week away from the office won’t be enough to help you beat burnout. Regularly scheduled breaks from work, along with daily renewal exercises, can be key to helping you combat burnout.

If you are experiencing burnout and you’re having difficulty finding your way out, or you suspect that you may also have a mental health condition such as depression, seek professional treatment.

A career coach or business coach can also aide in helping to provide you with strategies around how to deal with this in a professional manner that would really help you to understand and provide strategies to get control over the situation.

Tori’s take from the entrepreneurial perspective:

Follow @poshtori on Instagram!

As an Entrepreneur, Enneagram 8, Doer, Influencer, Content Creator, and Founder of ThePoshGirlsClub …I am ALWAYS on go mode.

Burnout is real.

It’s so real, and if you have ever experienced it…you know the toll it can take on you.

 

 

 

 

If you don’t know if you’ve experienced it…it can look like…

  1. Exhaustion
  2. Irritation
  3. Frequent illness (sore throat/hoarse)

 

I’ve experienced burnout in the most extreme ways in my life.

  • Built to about 5-600k audience
  • Going live 5 days a week
  • Plus…creating all the assets for my biz
  • All design
  • All sales pages…everything!
  • Went back to school at the same time
  • Two different baseball teams
  • My Gram died + I was pulled in so many emotional directions with my family…

And all of it leading up to burnout where I simply abandoned everything I was doing with PGC.

I gave it up – didn’t know if I wanted to keep building.

What I was actually experiencing – is living in extreme burnout without actually recognizing that’s what it was.

They say to eliminate burnout or treat it, you have to remove the stressor.

BUT It’s not always possible to eliminate the source of your stress.

What if there’s stress coming not from what you do or love to do – but in the WAY that you do it.

I see people give up all the time bc they think they’re on the wrong path.

Or they think it’s just too hard to do what they’ve chosen to do.

They think there’s no way to live what they want and hope to because it’s too much work, and feels unattainable.

You have to be able to identify the issue and clearly know the source of the pain or blocker – the stressor.

The thing many may not have considered is the process for ***how t***hey are doing what they love.

For me, I was going live daily – sometimes staying on for over an hour helping people.

Running my brand was what I wanted to do – but the way I was running it was costing me.

It was draining me…

I became frustrated with people in my personal life.

Everything + everyone…

And the reality is that I had the power to make the changes + choices that fed me vs drained me.

That’s what I see happen with clients all the time.

So I’m a fan of creating workable schedules and implementing systems into your business to help you work smarter, not harder – so that you can avoid burning out and quitting.

Let’s go over some of Karen + my personal strategies you can implement to begin creating more balance in your work/life balance.

1. Make sleep part of your self-care routine.

Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues. But stress and other distractions can wreak havoc on our sleep.

Start by thinking about your nightly routine. Are you eating or drinking immediately before bed? If so, it’s especially important to stay away from caffeine and sugar, which tend to keep you awake.

Next, make sure your bedroom is the best possible place for you to get good REMsleep. It should be free of distractions (such as a television, laptop, cellphone, etc.). And make sure you have room-darkening curtains to keep the sun from waking you up too early in the mornings.

2. Take care of yourself by taking care of your gut.

Your gut health can have a significant impact on your health, well-being, and feelings of vitality. The types of foods you eat crucially impact the bacteria that live in your stomach, resulting in a cascade of either positive or negative outcomes.

3. Exercise daily as part of your self-care routine.

We all know exercise is good for us, but do we really know how good it is? Daily exercise can help you both physically and mentally, boosting your mood, reducing stress and anxiety, not to mention helping you shed extra weight.

Of course, it might be hard to go to the gym every day, so try to incorporate   other exercises, such as walking, tennis, or yoga, which may be able to fit into your schedule more easily. The most important thing is to create a routine that works for you.

4. Eat right for self-care.

The food we eat has the potential to either keep us healthy or contribute to weight gain or diseases such as diabetes, but it can also keep our minds working and alert. Eating the right foods can help prevent short term and long-term memory loss and inflammation, both of which can have long-term effects on the brain and, in turn, the rest of the body. Some of the most amazing self-care foods include fatty fish, blueberries, nuts, green leafy veggies, and brassicas, like broccoli.

5. Say no to others and say yes to your self-care.

My next article talks in detail around this subject.

Learning to say no is really hard work; many of us feel obligated to say yes when someone asks for our time or energy. However, if you’re already stressed or overworked, saying yes to loved ones or coworkers can lead to burnout, anxiety, and irritability. It may take a little practice, but once you learn how to politely say no, you’ll start to feel more self-confident and you’ll have more time for your self-care.

6. Take a self-care trip.

****Taking a self-care trip can make a huge difference in your life. Even if you’re not feeling particularly stressed, getting away for a weekend every now and then can help you disconnect, relax and be rejuvenated. These self-care trips don’t have to be costly; simply drive to the next town over and see the sights, take a weekend off by yourself in a hotel. The goal is to veer away from your normal schedule and take the time to do something just for yourself.

7. Take a self-care break by getting outside.

Spending time outside can help you reduce stress, lower your blood pressure, and live in the moment. Studies have even shown that getting outside can help reduce fatigue, making it a great way to overcome symptoms of depression or burnout. Getting outside can also help you sleep better at night, especially if you do some physical activity, like gardening, hiking, or walking while you are outside.

8. Let a pet help you with your self-care.

Pets can bring a boost to our lives I know some of you might have a fury friend already. From giving unconditional love to providing companionship, pets can be hugely beneficial for our self-care. Dogs especially can help reduce stress and feelings of anxiety and can even lower blood pressure.

9. Take care of yourself by getting organized.

Getting organized is often the first step to becoming a healthier you because it allows you to figure out exactly what you need to do to take better care of yourself. A small change, like keeping a planner or a calendar on the fridge, can help you write down all your responsibilities and appointments, use a white board my favourite while at the same time keeping your life a bit more organized. You can also create an area to keep keys, purses, backpacks, briefcases, and coats, and make sure they’re ready to go for the next day.

10.Cook at home to care for yourself.

Many people don’t take the time to make themselves meals, preferring instead to stop for fast food or popping a pre-made meal in the microwave. But these “fast” meals aren’t usually sufficient when it comes to feeding your body the right kinds of calories and nutrients. Even if it’s only once a week, consider making a healthy meal for yourself or your whole family. You could even look into a meal delivery service or meal kit that can help you get started.

11.Read a book on self-care for self-care.

In today’s fast-paced world, we tend to turn to our phones for entertainment or comfort, scrolling through news feeds that can contribute to our stress and worries rather than helping it. Instead, consider bringing a self-help book with you when you leave the house. Even better, bring books on self-care so that you can learn more about how to take care of yourself while you are taking care of yourself. You might be amazed at the difference it can make when you slow down instead of always looking at your phone. Not only can it help improve your mood, but it can also help you to stay more present and mindful.

Join Karen + Tori in Elev8 Intensive, where you’ll learn how to create a powerful personal brand, create ambitious but realistic timelines for yourself, and how to thrive on your chosen career path. Learn more + Apply here.

Join us on Clubhouse for our weekly 30 minute coaching sessions LIVE here!

What are some of the ways you implement self care? Share with us below.

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