Are you wondering if you’re burned out

Are you wondering if you’re burned out or afraid you may be getting there? Here are some quick tips to see if you are burned out and what you can do about it.

Are you experiencing two or more of the following?
1) Difficulty getting out of bed and getting to work in the mornings.
2) Increased irritability. This may show up as being short with coworkers with whom you typically got along well.
3) Lack of satisfaction upon completion of a work task.
4) Physical symptoms such as fatigue, headaches, or aching muscles
5) Slower time to complete tasks and decreased productivity
6) Reduced energy and motivation, which may involve feeling like you just don’t care.
7) High frustration or mood swings while at work
8) Feeling that you have no time for yourself and no balance in your life.
9) Thinking that your job doesn’t utilize your skills or talents or that you are in the wrong job or field.

Please note that these symptoms may be indicative of depression or another health problem, so it’s a good idea to speak with your doctor if you experience many of them or if they are intense.

Here are a some tips for combating job burnout:
1) Prevent it before it starts or before it get too big by ensuring that you do something for yourself every single day.
2) Look to the future. Make a list of all the valuable skills you are attaining in your position and how they will benefit your future career path
3) Talk with friends and colleagues for support, but minimize complaining. Complaining draws your attention to the things that are bothering you and you will be in a more continuously negative state of mind.
4) Introduce a little exercise during the day to keep energy up. Go for a 15-minute walk before work and during your lunch break.
5) Figure out if someone is to blame for causing you a good deal of stress. If so, confront him or her in an assertive but not aggressive manner.
6) Make changes: Determine what is bothering you most about your position and brainstorm what you can change about it. Identify opportunities for promotion and ask your supervisor how you can quickly advance.
7) In cases of extreme burnout… you may be realizing that your field is not right for you. Consult with a career counselor or coach or look into other education or career opportunities.
Remember that you will be most efficient, productive, successful, and happy in your job and life when you’re not burned out. The key is to take action before you’re totally burned out. Sometimes even a couple hours or a “mental health day” can make a huge difference. Take action for yourself- you deserve it and your work performance will improve by leaps and bounds.

By: Larina Kase

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Larina Kase, PsyD, MBA, is a business psychologist who helps family businesses across the U.S. to survive and thrive. She was raised in a family business herself and has served as a family therapist. Dr. Kase is regularly featured in media such as Inc. and Entrepreneur magazines, and The New York Times, and is the author of 6 books. Dr. Kase can be contacted through www.pascoaching.com

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