How To Avoid Burnout (Especially When Working From Home)

1. Burnout Promotional Video: How to avoid burnout, especially when working from home. Do you have days where you just don't quite feel like yourself? You find yourself feeling a little out of sorts at work. You feel tie it disengaged and unmotivated, and sometimes even start checking how long it is until it's time to go home. The moment after just getting to work. Add to that, you find yourself snapping at colleagues, which is something you would never normally do. This in turn makes you annoyed. Throw in the fact that you feel like there's never enough hours in the day to get everything done. It all adds up to a constant feeling of being left behind, which is in turn makes you tomorrow. Does any of this sound familiar? Well, if that sounds familiar to you, it's possible that you are suffering from burnout. We all have it were being pulled from pillar to post and we just don't quite know how to survive the right enough hours in the day, you feel overwhelmed. It just starts to eat at you inside. But there is a way to get through this because burnout is real. We are all living at work now that we are working from home, but it doesn't half to be this way. In this course, you will learn what burnout is, how it differs from stress and the telltale signs of both. You'll also find out ways to avoid having burnout with bonus resources to help you manage burnout and where to get help. Are you ready to avoid being burned out? I can't wait to hear your plans on avoiding burnout in this class project. I look forward to seeing you in the class very soon. 2. What Is Burnout?: Do you have times where you just don't quite feel like yourself? You find yourself feeling a little bit out of sorts. Perhaps. You feel tired or disengaged, unmotivated, and sometimes you even start checking how long it is until hung time, even though you've just got to work. After that, you might find yourself snapping at colleagues, which is something that you never normally do, which in turn makes you annoyed, throw in the fact that you feel like there's never enough hours in the day to get everything done and it can all add up to a constant feeling of being left behind, which in turn makes you tomorrow. Does any of this sound familiar? But if it does, there's a good chance you are showing signs of burnout. But fortunately, you've come to the right place as in this video, I'll talk you through what burnout is and later in the course what the consequences are and ultimately how you can avoid it in your career. But first things first, what is burner? At this stage, it's worth noting that there are two definitions of burner. Both are important and worth understanding. Firstly, ALA pines and Elliot Aronson describe burnout as a state of physical and emotional and mental exhaustion caused by long-term involvement and emotionally demanding situations. Secondly, Herbert F. Prudent Berger described it as a state of fatigue or frustration brought about by devotion to a cause, wildlife, or relationship that failed to produce the expected reward. Taking a step back, both definitions embrace the essence of burnout. The first one is stresses the role of exhaustion in it. What's, the second one focuses on the sense of disillusionment. It's fair to say that anyone can become exhausted. But what is so poignant about burnout is that it mainly strikes people who are highly committed to their work while exhaustion can be overcome with rest. A core part of burnout is a deep sense of disillusionment. If you are the kind of person who has a more cynical view of their work, you are stereotypically less likely to explore a burden. But Burnout isn't technically a diagnosis in itself, but instead, it refers to a collection of symptoms. If you were experiencing burnout, you may feel completely exhausted, have little motivation for your job, feel irritable or anxious. You may even see a dip in your work performance. Some people also experienced physical symptoms like headaches or stomach aches or even having trouble sleeping. For many of us who are, and we're working from home during the pandemic, the blurred boundaries between home and work have made it much harder to switch off and realized that we are all heading to burnout. I heard it referred to last year is we are all living at work during the pandemic. This is a simple way of articulating that the boundaries between home and work are almost non-existent. Garner the commute, the walks to the office, they're mingling with people. While some of these, I certainly do not miss the community. These activities did serve as a purpose of breaking up the day and it allowed us to mentally separate our home life from our working life. With these boundaries having been removed, we battled with not being able to switch off or find time away from work. In fact, a recent study by Monster found that 69% of all employees, those that are working from home or experiencing symptoms of burnout. It's unsurprising when you consider how many of us are juggling, busy work schedules, video calls, homeschooling, and ultimately house chores every day. 3. Stress vs Burnout: What's the difference between stress and burnout? Although they share some characteristics, there are some distinct differences. Stress is often a relatively short-term and can be caused by a feeling that work is out of control. You might experience stress several days in a row, for example, especially when you're working on a large project or under a tight deadline. In fact, I had it last week when I was trying to complete a report for the COO to read, it was a tight deadline and all I could do was keep thinking about this report. It just kept popping up in my thoughts. However, once the situation changes, stress often lessons and disappears entirely, which is exactly what happened to me. The weight lifted off my shoulders and almost immediately after sending the report, I relaxed. Not to say that stress can affect you over the longer-term basis. It can, especially if you're constantly experiencing these things. Burnout, however, often takes place over a longer period. You might experience it if you believe your work is meaningless. This happens when you believe that there was a disconnect between what you are currently doing and what you truly want to be doing. I've battled with this in the past and found solace in the book free-range humans by marianne Cantwell. It resonated so strongly that I felt at times if she was writing about my life. I'll put a link in the course notes so that you can have a look at yourself. Alternatively, you may feel frustrated when things change. For the worse. This could be when you lose a supportive boss or wherein your workload increases beyond the sustainable point, for example, the best way to notice this is if you find yourself going through the motions instead of being truly engaged, it may not happen immediately but slowly over time. This leads to cynicism, exhaustion and sometimes a decrease in performance, burnout, maybe the results of unrelenting stress, but it isn't the same as too much stress. Stress by enlarge involves too much, too many pressures that demand too much of you physically and mentally. However stressed people can still imagine that if they can just get everything under control, they'll feel better. Burnout, on the other hand, is about not enough. Being burned out means feeling empty and mentally exhausted, devoid of emotion, devoid of motivation, and beyond Karen, people experiencing burnout often don't see any hope of positive change in the situation. Whereas excessive stress feels like you're drowning in responsibilities. Burnout is a sense of being all dried up. And while you are usually aware of being under a lot of stress, you don't always notice burnout until it happened. 4. What Are The Causes Of Burnout?: What are the causes of burnout? People experienced burnout for a variety of reasons. Some Sita lack of autonomy as a common cause. I don't have much control over your work whilst others say it went their values don't align with the actions, behaviors, or values of the organization, or even the role in performing. Burnout is not caused solely by stressful work or too many responsibilities. In fact, what you do in your downtime, how you look at the world complaint, just a bigger role in causing overwhelming stress at work or 100 months. It is worth noting that some of the causes of burnout, and to make it easier, I have split these into work, lifestyle, personality. Starting off the work-related causes, a Burnett. You're feeling like you have little or no control of your work. You've lacked recognition or reward for the work that you've done. You've unclear or overly demanding job expectations. The work you do feels monotonous or I'm challenging. You feel like you're working in a chaotic or high pressure environment. Taken that further, the lifestyle causes of burnout include working too much without enough time for socializing or relaxing. You lack the close supportive relationships. If you're not, you're taking on too many responsibilities without enough help from others. You're not getting enough sleep. So taking that one step further, these are the personality traits that can also contribute to burner perfectionistic tendencies. Nothing is ever good enough. On the other side, pessimistic views of yourself and the world around you then need to be in control, so reluctant to delegate to others. And ultimately, the high-achieving type a personalities often suffer from burnout. If we know what these causes of burnout are, what are the warning signs we need to look out for? Well, to help you, here are 11 warning signs that you're heading to burnout, especially when working from home. These include having a negative attitude and critical attitude at work, dreading going into work and wanting to leave once you're there. Having low energy and little interest at work. Having trouble sleeping, having feelings of emptiness, being irritated easily by team members or clients. Having thoughts that your work just doesn't have meaning will make a difference. You find yourself pulling away emotionally from your colleagues or clients. You feel that your work and contribution goes unrecognized, blaming others for your mistakes. You just quite frankly, thinking of quitting work or changing roles all the time. You may also find that you are experiencing physical complaints such as headaches, illness, or backache is more regularly. These may not be caught by burnout, but the body has a wonderful way of telling you when something isn't quite right, what are the consequences of burnout? Well, clearly they can be quite severe. Productivity can drop dramatically. Frustration can set in and this not only impact your career, but also negatively impacts those around you. I'm willing to bet your creativity will suffer too. You may become creatively stifled. But even if you don't work in a creative environment, it is likely you will miss out on opportunities. And even if you do, you may not have the desire, driving motivation to act on. But as with all things, it is difficult to keep career and personal life separate. So it is highly likely that if you are experiencing burnout, your personal life will be negatively impacted as well. This will manifest itself in poorer well-being and relationships with your friends and families suffering too. But don't worry because all is not lost. 5. How To Avoid Burnout?: How do we avoid burnout? Well, when the feelings of burnout start to occur, many people focused on short-term solutions, such as taking a vacation. There was no doubt that this can certainly help. I mean, who doesn't love a holiday, but the relief is often only temporary. What happens when you return home? I mean, the Sunday evening blues is bad enough, let alone having to factor in the demoralizing feeling burnout T2. Therefore, it makes sense to also focus on strategies that will have a deeper impact and create long-lasting change. With that in mind, here are my six specific strategies to help avoid burnout, especially when working from home. Number one, work with purpose. This is a biggie. So sit down if you're not doing so already, do you feel like your career has a deeper purpose other than just earning a salary? I mean, most of the time rediscovering your purpose can go a long way towards helping you avoid burnout and keeping stress at bay. I talked about this many, many times and I referred to it as part of a separate video course. Should you be part of the group resignation? This is all with a view of making meaningful change in your life. It's worth looking at the deeper impact of what you do every day and how does work make you feel? Does what you do make life better for other people? How could you add more meaning to what you do every day? These are important questions, so spend time thinking deeply on them. You could also use the perma model to bring more meaning and happiness to your life. Perma stands for positive emotion, engagement, positive relationships, meaning and accomplishment, or achievement. I'll put a link in the description of the course notes so that you can read more if you want to. But taking a step back and thinking about whether you're in the wrong role of career. Develop a career strategy to help you plan for a career that's better for you, will all help you make chain. You could also use job crafting to shape your role so that it better fits you number to perform a job analysis when you experience work overload day in, day out, you can start to feel as if you're on a never-ending treadmill. One that no matter how hard you try, you will never catch up and it's simply weren't slow down. This is demoralizing, stressful and often lead to burnout. It's worth performing a job analysis. You can clarify what's expected of you and ultimately what isn't. If you feel that your boss is assigning more work than you can handle, then started a private meeting to discuss the issue. Let him or her know exactly how you're feeling. This can be hard and there is nothing more scary than opening up or being vulnerable to your boss. But I know the benefits of doing so. I've had members of my teams do it to me and I've done it to my boss many times. Yes. Your heart will be going like the clampers beforehand. But if you say Nothing, Nothing will change. It's worth thinking about. But make sure you come prepared with some options that could be considered for shifting certain tasks or projects to somebody else. That is, if it's all part of your plan. Number three is about taking control. It is possible to avoid or overcome burnout by finding ways to create more autonomy in your role. It all starts with talking. Try talking with your boss to see if he or she is willing to let you have more control over your tasks, projects, or deadlines. You may need to prove you're able to do this. Perhaps start off with a trial period or a proof of concept, which is ultimately a fancy way of saying to see if it works. If you could do this, you'll also feel more in control of your work, especially if you can manage your time effectively to go all in on learning C cap prioritization techniques make use of to-do lists and not to do this or create an action programs. These are all ways to try and take back control of your day. Won't be easy, but it is definitely worth it now before it's around exercising regularly, this is one I am particularly supportive of because exercise can help alleviate stress and create a sense of well-being. So much so that for me, I built in a habit that means I work out before work every day. In the same way that the rock talks about the ion paradise being his anchor. That's exactly how I feel. Having some time to mentally prepare to die out or focus gives you a grounding that stands you in a great stead for tackling the day ahead. You may not be an early morning Jim person, so find a time that works for you. But by exercising, you will also experience increased energy and productivity. When you exercise on a recurring basis. What's more? Regular exercise will help you get a good night sleep. And who doesn't like a good night sleep? Number five is around learning to manage stress. When not managed well, there was absolutely no doubt that short-term stress can contribute to burnout. This is why we should all learn how to manage stress effectively. There are many, many ways to try and manage stress. You could, for example, keep a stress diary. This is to document what routinely causes you stress. And it's a practice I use in life coaching called notice and naming. By noticing a naming, what is causing you stress, you can begin to address it. It's identifying the environment and the triggers and those actions which helped you cope with that stress. Have a Google of jump or RD. You have precision nutrition claim to know more because practicing deep breathing, meditation and relaxation techniques can also help you calm down, especially when you experiencing stress. We shouldn't underestimate the power of positive thinking in managing stress either. Because by managing the way we think we can tackle the stress demons and challenge our unhelpful thoughts into a more positive reactions. Number six is around turning it to other people. I think this could easily be number one, because when you are burned down, problems seem insurmountable and everything looks bleak. It is difficult to muster up the energy to care, let alone take action to help yourself. But you have a lot more control with stress than you think. There are positive steps you can take to deal with overwhelming stress and get your life back into balance. One of the most effective ways is to reach out to social contact is nature's antidote to stress and talking face-to-face with a good listener is one of the fastest ways to calm your nervous system and release stress. The person you talk to, it doesn't have to be able to fix your stresses. They just have to be a good listener, someone who listen attentively without becoming distracted or expressing judgment, reach out to those closest to you, such as your partner, your family or friends. Opening up won't make you a burden to others. In fact, most friends and loved ones will be flattered that you trust them enough to confide in them, and it will only strengthen your friendship. Try not to think about what's burning you out. I made the time you spend with loved ones positive and enjoyable. Be more sociable with your coworkers. Developing friendships with people you work with can help buffer you from Jump burnout too. When you take a break, for example, instead of directing your attention, just smartphone, try engaging with your colleagues or schedule some social events together after work. Because if you can limit your contact with negative people, hanging out with negative minded people who do nothing but complain, but only drag down your mood and your outlook. If you have to work with a negative person, try to limit the amount of time you spend together. 6. Resources To Help With Burnout: If there is a danger that you're suffering from burnout, but knowing what resources are available to you is important for you or for somebody else that you know, maybe suffering too. In fact, an inquiry conducted by MPs in the Health and Social Care Committee has found that NHS staff in England are so burnt out. It's become an emergency. This is quite a worrying finding. This isn't the first study to highlight the immense mental toll that COVID-19 has taken. If you are feeling exhausted or negative about your work or struggled to recognize and celebrate your achievement. These UK resources for burnout might come in useful and it just doctors, nurses, hospital workers, and social care staff. It made up the frontline during COVID-19 E19, the House of Commons Report published on the 8th of June said that these problems pre-existed the pandemic, but now workers in the NHS or so overstretched and exhausted, it risks the future of the health service. In addition to the recent reports findings, research conducted by the Social Workers benevolent trust found that three-quarters of Social Workers in the UK are emotionally and mentally exhausted. After working through the pandemic. The World Health Organization, the WHO defines burnout as typically being linked to work. However, it is something that can be extended into all aspects of life, which is something that we've been through in the course in earlier. If you think that you're struggling with burnout than these resources are a good place to start. Mind Tools. Mind tools is a great website for all things career progression. You can complete a really easy burnout self-test. And by doing so another trick, a few questions. The test will help you identify if you are experiencing burnout or at risk of doing so. The site also has articles on recovering from burnout and how to gain balance and find the joy in your work. Again, mind. Mind is a leading UK mental health charity. It provides information on a broad range of mental health conditions and direct you to the best place to get help. The Mind website as a whole section dedicated to what burnout is, how it can manifest, and how you can recover from it. And I was also has testimonials from people who've been through burnout. The primary group, the priority group is in mental health and well-being provider in the UK. Recognizing how much of an impact burnout can have on your life. The group has created a resource that explains what burnout is. Provide you with a language to talk about it and the information of who to turn to. Importantly, they also clarify the difference between burnout and stress. Physician burnout. Physician burnout typically focus on people who work in the medical field, but the resources on burnout are useful to anyone suffering from it. Nonetheless, iran newly qualified doctor, or have worked as a physician for many years. The site also has a list of places that can offer support. Mental health UK. Mental health UK is a leading charity that provides information resources and support for people who are struggling with their mental health and their loved ones. The website outlines some of the most common ways that burnout manifests itself, why it's totally valid to be worried about it. And the role your workplace should play in tackling a culture that promotes burnout. It's a useful one if you manage a team to help guide, help guide splits the signs of burnout into behavioral, physical, and emotional. With the guide noting that burnout can be the result of unrelenting stress, it also makes the distinction that the stress isn't the same as burnout, as we've noted in the course. Help guide also makes it clear that one of the most difficult things about burnout is recognizing it as something more than stress and taking the steps to tackle it. The Harvard Business Review, talking about burnout can be tough, especially if you feel like your manager is overstretched too. But as Harvard Business Review notes, it is important to understand that your feelings are totally valid. The site offers some really, really helpful insights into burnout and tips on how to approach a topic within your workplace. From when and where to broach the subject to with potential solutions. Lattice. A lattice is another outlet that's developed a great resource on the language that you can use to talk about burnout and ways to approach it with your boss. The site also has information on what to do if you don't feel like you're being listened to at work or you feel like the situation is only getting worse after you've raised the issue? Very well mind, sometimes understanding the root causes of burnout can make it easier to talk about and tackle, especially when addressing it with others. Very well. Mine has produced a piece on the risk associated with burnout, including some really common reasons why you may be feeling burnt out. There is also a free identifying burnout assessment. Here are some of the tools that you might also want to explore. Mindtools, burnout, self-test. This self-test can help you determine if you are at risk for burnout by helping you assess the way you feel about your work, your job, and your experiences. Job burnout quiz, How close are you to burning out? See if you're close to burning out by taking this job burnout quiz designed to assess the warning signs. Burnout self-test, which has a printable chart. This printable stress and burnout questionnaire can help you identify potential warning signs in your life. Burnout test. Psychology Today, Test offers a free Snapshot Report with a summary evaluation and a graph of your results. These are all resources that are at your fingertips to help you identify, manage, and cope with burnout. If you are battling we burn out and to help you avoid it, if you're at risk of doing so. 7. Wrap Up: Being able to identify, manage, and avoid burnout is key to maintaining balance in our lives. Burnout is a mixture of professional exhaustion and disillusionment with other people, the organization or the career over the long term, but it doesn't have to rule our lives. The wonderful thing is that we are in control or careers. Yes, there is more flexibility times than others, but finding a job that serves you and motivate you to achieve will put you in a much better mental state. Burnout causes low productivity, low creativity, and even health problems. So please don't let it take control. Life is too short to do jobs you don't enjoy. I believe if you do a job you enjoy and you are good at it, the money will come. And that's why I created this course. Being aware of burnout and so it doesn't affect you, is so key to having a fulfilling life. Please take all this on board, use this course as you need to. But thank you for attending and I will see you all very soon.