H I, everyone! My name is Abby (@gypsophiliet) and I am so glad to be writing for the We Heart It writers team. I hope that you all have been well. Today, I thought I would discuss being burnt out.

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BURNOUT -

We feel ‘burnt out' when we work ourselves to the extent of extreme stress. It is the state of prolonged and excessive stress. It can be divided into three parts - exhaustion, cynicism, and inefficacy. Exhaustion is tiredness which will not allow you to study or work well, cynicism is depersonalization from all those around you, and inefficacy is a decrease in the quality of the work you put forward.

SIGNS OF BURNOUT –

Simply put, you will not be motivated enough to work or study, you will feel tired and empty, and the work you will do will be not like the work you usually do in terms of its quality. Some symptoms and signs are (they may vary for everyone) -

  • You will be unable to concentrate or to take in new information.
  • You will feel tired.
  • Despite being tired, you will make yourself study or work even more.
  • You will have frequent headaches or muscle pains.
  • You will have a loss of appetite.
  • You will be disinterested in things you usually enjoy.
  • You will feel empty and depressed.
  • Your outlook of negativity will increase.
  • You will increasingly doubt yourself and feel like you need to prove yourself.
  • Your academic performance and productivity will deteriorate.
  • You will deny something is wrong with you and be aggressive towards others.
  • You will procrastinate and take longer to get things done.
  • Your satisfaction and sense of accomplishment will decrease.
  • You will avoid social interaction and isolate yourself from others.
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CAUSES OF BURNOUT –

There are different causes of burnout, but it is mainly when you are overworked and feel as if you are undervalued. Some other causes are –

  • Working too much without doing the activities you enjoy.
  • Feeling like you have no control over your work.
  • Not sleeping enough.
  • Lack of reward/recognition for good work.
  • Overly high expectations.
  • Doing monotonous work.
  • Taking on too much without help from others.
  • A negative view of yourself and things around you.
  • Perfectionism – feeling nothing is ‘good enough'.

WAYS TO FEEL BETTER –

If you have a burnout, you should take your mind away from things that brought it about and instead focus and do things that bring you joy and help to take your mind off work. Some small things you can do are –

  • Take a nap. You should start sleeping better. Sleep more on one day (but not too much) and then sleep normally on the next day, and the next.
  • Eat something. You should eat something light and healthy, that isn't heavy and assists to energize you. Do not eat too sugary food or those that are high in carbohydrates. Reduce eating food that affects your mood adversely. Eat more fish and walnuts.
  • Exercise. It will help to improve your mood and mental status. Begin small, exercising too much at once is wrong.
  • Take a shower or a bath. Try to relax while taking it. You can have one with cold or warm water, whichever suits you better. Maybe take it with warm water but end with cold water.
  • Talk to a friend, or visit them. Being with someone who you like and who makes you happy will instantly boost your spirits. Whether they provide you a distraction, advice or emotional support, it will be good for you, and maybe for them too if they are seeking time with a friend.
  • Do something on the internet that will also help to make you happy. Maybe you could watch a nice tv show, watch youtube videos, read fun articles on the internet, or just scroll through We Heart It. Just do something that will make you feel light-hearted and joyful.
  • Do a hobby that also brings you joy. You could bullet journal, read a book, listen to a podcast, take care of your plants or your pets, cook or bake something, write an article, etc.
  • Listen to music. You're searching to do things that bring your mind off from work and make you happier, so listen to bright, energetic music. Don't listen to such music that makes you drained.
  • Avoid smoking and alcohol.
  • Go out for some time, whether in nature or somewhere else.
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THE THREE ‘R' –

The three ‘R' is –

  • *Recognize* - know and watch for the signs of burnout.
  • *Reverse* - Make sure the damage doesn't affect you too much by looking for support and managing your stress.
  • *Resilience* - Build your resilience to stress by taking care of your physical, emotional and mental health.

TO PREVENT BURNOUT –

Here are some ways to prevent burnout -

  • Do not study too much at once. Study a little, and do not overwhelm yourself. Take a suitable amount of breaks in between studying.
  • Learn how to manage time correctly. Trying to complete work at the last moment will pressurize you badly. Read my article on time management (linked below). Try not to procrastinate.
  • Sleep rightly. Do not pull all-nighters. Nap if you do not enough time to read. You can read my article on sleeping better if you want to (also linked below).
  • Change your study spot once in a while. If you study all the time at the same spot, you are sure to get tired of it.
  • Eat well.
  • Set such study goals that you can complete easily. If you set such goals that you cannot complete, you will end up feeling tired and will not be able to complete them anyhow.
  • Go out to meet friends now and then.
  • Have a time once in a day when you leave all sorts of technology or at least most of it.
  • Start or try a new hobby, whether it is painting, drawing, cooking or something else.
  • Take time to relax through different techniques – it is very important for you.
  • Learn to say ‘no' to requests you cannot complete and things you cannot do.
  • Have a positive morning routine. Maintain a positive outlook about yourself and the things around you.
  • Write down all the things that made you stress during the day in a diary. Then write about how you can make those things better that made you stressed.
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IMPROVING YOUR OUTLOOK ON WORK AND STUDY –

Here are some tips on improving your outlook –

  • Try to find some value in the work or study you do. Even if they are boring and make you tired, you should realize that they and working on them will be better for you in the long run. Change your attitude towards studying and working.
  • Balance different aspects of your life i.e. school, work, family, friends, domestic chores, hobbies, etc.
  • Look for something exciting that makes you look forward to your studying and work and motivates you to do your studying and work.
  • If burnout seems to be coming, take a break from school and work.

https://www.eintsein.com/search/burnt+out

https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm

References are from these sites.

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T H A N K Y O U for reading! I hope that this article will inspire you and that you will like it. Sending a lot of happiness and positivity your way. Love, Abby

This article has been written by @gypsophiliet on the We Heart It Writers Team.