For new graduates: work hard but beware of job burnout
“Human is energy” is A phrase that carries with it the essence of the basic wisdom for which man was created in this universe. Keep in mind that your energy is limited, and to protect yourself from reaching a state of psychological burnout, you have to say “no” often, others do not know your limits, because you are the first and last responsible for demarcating these borders, and you have the right to declare what you accept and what you do not accept, and what you can do And what you can’t do.
Read also: Job burnout: Symptoms – Risk – Consequences – How to take action
What is burnout syndrome?
The term “burnout” is a relatively new concept, first coined by Herbert Freudenberger in 1974 in his book Burnout: The High Cost of High Achievement, where he originally defined burnout as “the absence of motivation, especially when one’s dedication to a cause or relationship fails to achieve the desired results.
On the other hand, it can be defined as a person’s reaction to long and continuous work pressures, coinciding with three main dimensions such as fatigue, pessimism, a feeling of helplessness, and poor professional ability.
Symptoms and signs of burnout syndrome
- Sleep disorders
- Exhaustion and lack of energy
- constant fatigue
- Significant decline and decrease in performance
- Difficulty concentrating and memory problems
- Inability to make decisions
- Lack of initiative
- Tendency to mourn and cry
- loss of empathy
- Constant headache and tinnitus
- Feeling dizzy and fainting
- Family problems
- Despair, despondency, and suicidal thoughts
The five stages that gradually lead you to burnout
It was found through psychological studies and research that a person at any period of his life may be exposed to psychological burnout, however, a recent study has shown that the average age most likely to face stress and fatigue is the age of 32.
As in any disease, the symptoms of fatigue and psychological burnout vary from person to person, but the only constant is the occurrence of the affected person in one of the following five stages.
- Honeymoon phase
When you start with a new task, enthusiasm, passion, and high energy often ignites you to reach the highest levels of job satisfaction, committed to activating all the creative energy inside you, and this is what we see especially true when starting a new job, or entering a new business, in this first stage of Exhaustion,
You may begin to experience the expected stresses of your initiative, so it is important to start implementing positive coping strategies, such as taking practical steps to support your well-being along with your professional projects, ensuring that you continue on the honeymoon phase indefinitely.
Common symptoms during
- Easily accept any new responsibilities.
- Activate all levels of sustainable energy.
- Full commitment to the job at hand, without anything else.
- Feeling of compulsion and compulsion to prove oneself.
- Work at high levels of productivity.
- The onset of tension
The second phase of burning begins with the realization that some days will be more difficult than others, as you may find your optimism wanes little by little until common symptoms of stress appear that will affect you physically, mentally, and emotionally.
Common symptoms during it:
- Inability to concentrate.
- Irritability, headache, heart palpitations.
- Decreased sleep quality.
- Lack of social interaction.
- low productivity.
- Disordered appetite or diet.
- General neglect of personal needs.
- Chronic anxiety
Chronic anxiety constitutes the third stage of burnout, where you will feel a noticeable change in your stress levels, moving from stimulation to unbelievably repeated exposure to stress, and you will experience symptoms more severe than symptoms of the second stage.
- Lack of hobbies and activities.
- Forgetting work schedules and missing goals.
- Constant tiredness in the morning.
- Procrastination at work and homework.
- social withdrawal.
- Anger and aggressive behavior.
- Feeling of panic and threat.
- Increased caffeine consumption.
- Drug and alcohol abuse.
Entering the fourth stage means reaching the psychological burnout itself, where the symptoms become critical and it is often not possible to continue daily activities as usual, which creates a crisis in adopting and adapting to the current situation.
We all possess a certain level of patience and endurance, so the most appropriate key to overcoming this stage is counseling intervention, whether psychological or pharmacological.
- A fatal feeling of emptiness.
- Social isolation.
- Self-doubt and betrayal.
- Obsession with exaggerating problems at home and at work.
- A pessimistic view of life.
- Chronic stomach or intestinal pain.
- The habitual and stability of burnout
The last stage of burning is his habituation and delivery, meaning that his symptoms indicate a temporary rise in his levels.
- Chronic sadness.
- Chronic mental fatigue.
- Chronic physical fatigue
Causes of combustion:
- Irrational time pressure.
- Lack of communication and support from the work manager.
- Unclear role.
- Inability to control workload.
- Abuse and a sense of injustice and lack of appreciation.
Persons at risk of burnout
Besides work-related burnout, people who take care of children can also suffer from burnout syndrome, and a recent study found that parents can experience the same degree of burnout that affects employees and managers.
The personality characteristics of a strong desire for control and the pursuit of perfection can be among the most dangerous factors leading to combustion.
How to avoid getting burnout
While burning out can cause problems at work, at home, and in life in general, it’s always possible to take action and get moving from the first stage. Even if you’re not stressed or exhausted now, take precautions proactively, engage in self-care activities, and build your mental resilience.
Whether you recognize the warning signs or have already crossed your breaking point, now is the time to stop and change direction by learning how you can help yourself overcome fatigue and feel healthy and positive again by:
-Book yourself a short vacation every three months
Traveling is one of the best ways to reconnect with the magic of life and open your eyes to a broader view of the world. Experiencing new places, and challenging yourself to do things that are out of the ordinary will be real spiritual therapy, and of course, you deserve it.
The daily practice of meditation will be a great way to avoid fatigue, as it will help you gain a new perspective on stressful situations, raise the level of self-awareness, focus on the present and reduce negative emotions, which will give you an increase in the level of imagination and creativity.
Start by practicing meditation once in the morning and again before bed, and you will feel transformed and renewed in your energy and being.
Do any form of movement every day
Yoga, dancing, walking, swimming, and many more activities will be very beneficial for your mind, body, and soul, because they will promote all kinds of changes and interactions in your brain from the release of endorphins, dopamine, and serotonin, to bring you a sense of calm and well-being.
Exercise can also help you break out of the cycle of negative thoughts that fuel depression.
Spend time in nature every day
Spending time in nature can help relieve stress and anxiety, improve your mood, and enhance your feelings of happiness and well-being.
Relaxing in the woods among green trees in the outdoors will refresh your brain and give you additional nutrition to absorb as much of those negative ions as possible.
Go to bed and get 8 hours of deep sleep
There are many benefits to getting good sleep, including improving mood, avoiding chronic fatigue, increasing focus, and strengthening the immune system, so make sure to go to bed early at 8 or 9 pm, and do not hesitate to make sleep a priority 3
Left unchecked, burnout can wreak havoc on your health, happiness, relationships, and job performance, but by understanding the causes of burnout and how it manifests in our daily lives, you can tackle it, recover from it, and lead a happier and healthier life at work and at home.
For new graduates: work hard but beware of job burnout