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Chapter 1
Burned-out? Not sure? Here’s how to tell.
Are you losing sleep? Are your work and personal relationships strained? Do you anger easily? Are decisions at work, even the simple ones, becoming impossible? Are you worrying about details and missing the big picture? Are you are anxious about the future, feel overwhelmed, and totally alone?
Is this you?
Separately, each one of the above conditions is a symptom of stress. Together they add up to physical, mental, and emotional exhaustion, in other words, burnout.
Still not sure? Here is a simple test. Answer each of the following questions: agree or disagree. Each time you answer "agree" give yourself one point. When you answer "disagree" give yourself two points. The closer your score is to 20, the more likely you are suffering from, or susceptible to burnout.
1. I frequently feel tired or have a lack of energy. agree disagree
2. I don't look forward to going to work. agree disagree
3. I feel emotionally drained at work. agree disagree
4. I am never in control of my schedule. agree disagree
5. I worry about the future. agree disagree
6. I bring work related problems home. agree disagree
7. I loose my temper over small stuff. agree disagree
8. My personal goals are not realistic. agree disagree
9. I can't concentrate on one problem. agree disagree
10. I can't even laugh at myself. agree disagree
11. I haven't relaxed in months. agree disagree
12. I have to face my problems alone. agree disagree
13. I am responsible for everything. agree disagree
14. I can't say "no", even to unrealistic demands. agree disagree
15. I am having trouble making decisions. agree disagree
16. I am not satisfied with the work I do. agree disagree
17. I am having trouble sleeping. agree disagree
18. I am not as organized as I used to be. agree disagree
19. I never see the bright side of an issue. agree disagree
20. I feel I have lost control of my personal life. agree disagree
Remember, the closer your score is to 20, the greater the likelihood you are burned out or soon to be burned out.
Now what?
First, don't quit your job, at least not yet. Talk to someone, preferably a counselor. Let them help you. Talk to a Human Resources person and see if your company's Employee Assistance Program, EAP, offers stress counseling. If it does, try it. If not see if your medical insurance will cover your going to a counselor. If the above are not options, try some of these suggestions.
1. Stop denying you are stressed out. Listen to your body. It will tell you when you are sick.
2. Avoid isolation. Let people in. Develop a team approach to problems. Share the stress of the problem; delegate, empower subordinates to make decisions. Don't become the source of stress for someone else.
3. Change your circumstance. Try to alter your environment. If you have find another job. But don't do that until you have explored other options.
4. Figure out what part of your job generates the most stress. Work to limit that area's effect.
5. Stop doing everyone else's job. Delegate, and then let them do it.
6. Sometimes you got to say "NO." Stand up for yourself. Let others know that you are at your limit.
7. Back off. Detach your self from your problems. Again, delegate to others. Don't dump – delegate. There’s nothing worse that dumping a problem on someone who is already swamped. Don't become someone else's source of stress and burnout.
8. Review your values. Examine what is important and what is not. Separate the essential from the non-essential. You will find that you will begin to conserve energy and feel more in control.
9. Pace yourself. Take life in a series of smaller steps. Conserve your energy. Balance your work life with home, relaxation, and pleasure.
10. Take care of your body. Eat a healthy diet; get plenty of sleep; take naps if possible; go to the doctor regularly. If your body fails, everything else doesn't matter.
11. Don't worry. It is a waste of time worrying about something you have no control over. If you find yourself beginning to worry, ask yourself it you can control the problem. If not, stop worrying about it. Worry is wasteful, and consumes your store of physical, emotional and mental energy.
12. Laugh. Remember to keep your sense of humor. Laughter reduces stress. Have fun. Do whatever you can to make your work world fun. People who view their job as fun rarely suffer from burnout.
Do something. These symptoms will not go away by themselves. You must take action. Remember, the combination of emotional, physical and mental exhaustion will lead to burnout. Don’t let this career killer get its talons into you. Fight back, get help, and realize that you can overcome burnout without dismantling your life and the lives of those around you.
Now stop reading and get back to work.
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