How to Avoid Burn Out

In today’s always in contact world, it seems as if we’re on call 24/7.  I’m writing this post on a plane.  I downloaded my e mail prior to boarding so I could work on it on the plane.  As soon as we land, like almost everyone else in the cabin, I will turn on my cell phone to see what messages I missed while I was in the air.  I will answer these messages as I’m driving to my hotel – using my hands free headset.  When I get there, I will log on to send the emails I wrote on the plane and to check for new mail, so I can respond to these messages tonight.  My life is busy and complicated – but not as busy and complicated as some people I know. 

All of this busyness can lead to burn out…

Recently, I came across some good information from Richard Levy on identifying the symptoms of burnout and preventing it.

Burnout Symptoms

• Overwhelming exhaustion despite getting plenty of sleep.
• Unexplained irritability.
• A sense of detachment or cynicism.
• Depression and/or anxiety – especially about work.

Mr. Levy suggests these remedies for burnout

• Accept your accomplishments.  Rather than focusing on your problems and shortcomings, concentrate on your successes.  Keep a success journal.
• Focus on what’s most important.  Set priorities and stick to them.
• Reduce your workload.  Delegate more.  Concentrate on the significant few, not the trivial many.  Concentrate on reconnecting with your family and the leisure activities you enjoy.
• Get a life.  Take a vacation.  Leave work at a reasonable hour.  Eat lunch away from your desk.
• Give positive feedback to those around you.  Helping others feel good about themselves will make you feel better about yourself.

I particularly like Mr. Levy’s first suggestion – accept your accomplishments.  It really works.  All too often, I tend to focus on what’s not going well.  This can get me into a funk.  When this happens, I remember my successes and how lucky I am in this life. 

Along these same lines, I have a tendency to compare myself with others who are more successful than me.  When I ride my bike and get tired quickly, I say to myself “Lance Armstrong wouldn’t be tired”.  Of course, I’m no Lance Armstrong.  I’m a recreational rider.  Therefore, I try to compare myself to other recreational riders.  When I’m in the park, I choose another biker of my age and physical condition and try to keep up with him or her.  This helps me be feel better about myself. 

Mr. Levy has offered some great common sense advice on how to recognize impending burnout and what to do about it.  Pay attention to what he says and use his ideas.  You – and the people around you -- will be glad you did.

That’s it for today.  Thanks for reading.  Log on to my website www.BudBilanich.com for more common sense.  Check out my other blogs: www.CareerSuperStar.com for common sense advice on becoming the life and career star you are meant to be; and www.CommonSenseDay.com to learn more about Use Your Common Sense Day -- November 4, and to read stories of common sense in action.

I’ll see you around the web, and at Alex’s Lemonade Stand.

Bud

PS: Speaking of Alex’s Lemonade Stand – my fundraising page is still open.  Please go to www.FirstGiving.com/TheCommonSenseGuy to read Alex’s inspiring story and to donate if you can.

Comments

[steve]

Need some advice on defining and sticking to priorities. Especially the "sticking to" part. Seems I get very distracted by things and I have a hard time "disciplining" myself to stick to the work that needs to be done. I have plenty to do, maybe I don't WANT to do it, and I escape by goofing off.help.

[Alan Allard]

R.E. Sticking to priorities:

Just as there are "stated values" and "actual values" there are "stated priorities" and "actual priorities." Meaning, just because one states that "x" is a priority doesn't mean that it is.

How do we know the difference between "stated" and "actual" priorities or values? The litmus test is behavior.

Personal congruency involves aligning "actual priorities" with behavior, and that can only come about with self-honesty.

For instance, if I am not yet honest with myself about what I really want, then I will likely persuade myself that what I want is not attainable and I'll settle for less than what I want, investing my time and energy in what I really don't want.

A less than useful loop of behavior is then created, in effect, a "stuck state." An effective coach is able to move an individual or a group out of the "stuck state" and into productive and fullfilling behaviors.

Regards,

Alan Allard, M.A.
http:/www.geniusdynamics.com

[Mary Schmidt]

I'm a big believer in productive procrastionation. If you're stuck, stop. Go do something totally unrelated. The really important stuff will get done.

Then there's way too much "busy for the sake of busy" these days - it's addictive, I know. But, really, people don't have to be in touch, on-line, 24/7. It's unhealthy and ultimately actually hurts productivity.

Try this if you get stuck - take a stickie note each day. Write down three things. Do them (Keep this realistic - Don't write down, "Research, write and distribute new business plan to targeted VCs) DO list things that you can accomplish. You'll likely get a lot more done than those three things - and the psychological benefit of accomplishing something will get you back on track and focused.

[Bud Bilanich]

Mary:
Great advice. When I get writer's block, I always walk away from the writing. When the words won't come, I've learned that the ideas are not well formed in my mind. So I agree with you -- a little procrastination is not a bad thing. In fact, it can act as a catalyst for thoughts and actions.

[Bud Bilanich]

Alan:
Great advice on getting out of a stuck state. Your comments on stated values vs actual values remind me of Chris Argyris' thoughts on "espoused theory" and "theory in use". I agree with you. What we do says more about what we believe than what we say.
Thanks for your comment,
BB

[Bud Bilanich]

Steve:
Mary and Alan offer some great suggestions.
I think you may be on to something -- an insight about yourself and what's really important to you -- when you say that maybe you don't WANT to do things you set out for yourself.
You might want to check out Wednesday's post on my other blog www.CareerSuperStar.com.
All the best,
BB