fatigue

4 Signs You're Burned Out (and How to Recover)

Damian Davila — Thu, 30 Oct 2014 11:00:05 +0000

You're working long hours, taking care of your family, and trying to keep up with your friends.

Most of your friends may even call you superhuman. While you may think that your body has no limits, you may be very close to the point in which you are going to experience absolute exhaustion and overall disinterest. (See also: 6 Little Ways to De-Stress and Enjoy Life More)

To avoid burnout, here are the four signs to watch out for and how to address them.

1. Severe Lack of Motivation

Burnout makes you think that caring about work or home is a total waste of energy. You feel as if nothing you do can ever make a difference or is appreciated. This general feeling of dissatisfaction makes you overthink everything and leaves you stuck in a state of "paralysis by analysis." You just don't know where to get started.

What's even worse is that you don't even care because you believe that it doesn't affect anybody. This is a common sign for people that feel disengaged at work. Only 30% of American employees feel engaged at work. If you're stuck in a job that is going nowhere, it may eventually get to you. The group that is largest victim of this type of job-related burnout are under-30 millennial women.

If you have severe lack of motivation, you may engage regularly in unhealthy coping strategies, such as binge drinking, smoking, or overeating junk food. Pay attention to these unusual behaviors.

2. Frequent Mood Swings

If you have frequent mood swings that are inexplicable, you may be suffering from burnout. You may experience a constant state of emotional exhaustion because you go back and forth between absolute happiness and extreme depression.

This rollercoaster ride of emotions can lead to depersonalization, alienation, and depression. These three feelings blur your mind and turn even the simplest task into an overwhelming challenge. You have an overall feeling of dissatisfaction and become unpredictable.

3. Physical Exhaustion

On top of your emotional exhaustion due to mood swings, you also feel physically tired all the time. It's not that you have less energy than usual, you feel completely spent.

The main culprit is that you are not sleeping well. Not getting enough rest and sleep for several days is a surefire way to burn out.

4. Frequent Skin Breakouts, Rashes, and Blemishes

Our bodies are amazing organisms that provide us clear signals that are taking on more than we can handle. You can wear the effects of burnout on your face, skin, and hair.

If you have burnout, you may experience a larger number of skin breakouts, rashes, and blemishes. If left untreated, those ailments may turn for the worse. A study at Yale University showed a correlation between prolonged stressful life events and the diagnosis of melanoma, the deadliest form of skin cancer. When compared to people that didn't have skin cancer, people with melanoma had experienced a more stressful life before the diagnosis.

The American Academy of Dermatology suggests that stress can also increase hair and nail problems. Beyond suffering the direct effects of stress on your body, people with burnout tend to worsen those problems by abusing their skin through scratching, pulling, or rubbing.

Now, that you know the four signs of burnout, let's talk about how to address them.

Avoiding Burnout

1. Take More Vacations

If you recognize the four signs of burnout, you need to take a vacation. Don't become part of the two in five Americans that don't use all their paid vacation days. Vacations are good for your body and your career.

Vacations allow you to catch up on some well-deserved shut eye and readjust your sleeping patterns.
People who engage in more leisure activities find more meaning in life.
The more frequent the vacations, the longer that men live, according to findings from the Framingham Heart Study.
Vacations have positive effects on wellbeing and performance-related outcomes.
Employees that take vacations have a lower chance of work burnout.

2. Get Some Sleep

You need to recharge your batteries. While a scheduled nap is a great way to get a second wind from a late night, a nap can't make up for several nights of bad sleeping.

Develop a wind-down routine to help your body prep your sleep. Eat dinner before 7 p.m., take a warm bath, avoid electronics before bedtime, and allow yourself to relax. Proper sleep is necessary for your body and mind to recover. (See also: 7 Ways to Sleep Better in Fewer Hours)

3. Consult a Physician

This is how to recover from the effects of stress on your body:

If you notice any abnormalities in your skin, hair, or nails, take that as a cue to slow down and relax.
Consult a dermatologist to address the symptoms and ask for a plan of action during periods of extreme stress. Have an "emergency kit" ready, or learn how to procure one fast.
Resist playing, touching, or scratching those sensitive spots. That only worsens the problems.
Pay attention to the triggers of your hair, nail, or skin problems, and minimize those stressful situations.
Smile more because it helps relax the skin in your face. A relaxed face has a smaller chance of developiing obstructed pores.

4. Seek Support From Others

Victims of burnout tend to isolate themselves from others and decrease their number of social interactions. This is a vicious cycle. Burnout leads to isolation and isolation further worsens burnout.

Break the cycle and reach out to your relatives, co-workers, and friends. Talking and hanging out with others allows you to put things in perspective, provide an opportunity to vent, and learn tips that have worked for others that experienced burnout.

Have you experienced any of these signs of burnout? What did you do to reduce your stress?

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This article is from Damian Davila of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

5 Simple Ways to Fight Burnout

Mikey Rox — Thu, 09 Jan 2014 10:48:10 +0000

If you're feeling overwhelmed, exhausted, or at your wit's end, you're probably ready to quit your job. However, you have expenses, and walking away from your job because you're physically or mentally tired probably isn't possible. But at the same time, you know that you can't continue with things as they are. (See also: How to Be Happier at Work)

It's either find a solution or lose your mind. Here are five ways to fight burnout and get back into the swing of things.

1. Pinpoint the Cause

Maybe the problem isn't your job in itself, but rather a specific task or project. Think back a little and pinpoint when these feelings developed. For example, if your boss asked for help with a specific project, this project may take more of your time than anticipated, which can make it difficult to keep up with your regular work.

The added workload can trigger early work days and late work nights, which could leave you tired and fed up. And if you're self-employed, the problem may not be a boss, but a client who demands too much of your time and energy.

To fight burnout, you may have to eliminate anything that weighs you down, such as a difficult client. You could delegate assignments at work, if possible. Or talk to your boss and get assistance with your workload. The less you have on your plate, the better you may feel. (See also: How to Delegate in 4 Easy Steps)

2. Separate Work From Home Life

This is hard to do especially when there's more work than hours in the day. But if you're constantly bringing work home, working up until bedtime, and spending your weekends thinking about work, your brain doesn't receive a break.

If you are unable to complete all your work in an eight or nine (or maybe 10) hour day, there's a problem. Not only does a long workday cut into your family time, it cuts into your personal time. Whether the problem is poor time management or too much work, reevaluate your workload and see where you can scale back or maybe delegate.

When you stop working at the end of the day, leave your "office hat" in the office. And while we're talking about balance and relaxation, make sure you schedule real days off from work. No work emails, no work text messages, and no work phone calls — a day devoted entirely to you, your family, and rest. (See also: Easy Ways to Have Energy After Work)

3. Set Realistic Goals

Maybe you have short-term and long-term goals that involve achieving a certain position by a certain age, or earning a certain salary by a specific time. Goals are an excellent motivator. But if you reach too high too fast, burnout is inevitable. (See also: How to Measure Your Goals)

You may feel that accepting every additional assignment at work will help you move up the corporate ladder faster; and if you own a business, you may take every project because you want to reach a certain income level. However, there is only one of you and if you don't pace yourself, you may crash before reaching the finish line.

4. Take Short Breaks During the Day

Understandably, you may have a job that's simply demanding. Therefore, it doesn't matter how much time you take off or how much you scale back on assignments, you're going to be overwhelmed, and you're going to be exhausted. There are, however, ways to fight burnout in this situation.

When you're working throughout the day, schedule short 10-minute breaks every hour or every hour and a half. Close your eyes for a few minutes, leave your computer, grab something drink, or simply sit in your quiet office and clear your mind. Ten minutes may not seem like a lot, but this refresher could be the thing that keeps you sane.

5. Get Plenty of Sleep and Exercise

If you're swamped with work you probably don't have a lot of time to sleep, let alone exercise. But if burnout is taking over your life, you need to make time for both activities. (See also: How to Have a Great Late-Night Workout)

You may have trained your body to survive on four to six hours of sleep, but exhaustion can play a role in burnout. If you're exhausted, your body may not be able to cope with different physical and mental demands. And since regular exercise releases endorphins that can lift your mood, reduce stress, and boost your energy, a fitness routine can provide the push you need to handle a tough day, week, or month.

Do you have more ideas on how to fight burnout? Let me know in the comments below.

This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Easy Ways to Have Energy After Work

Tara Struyk — Tue, 16 Jul 2013 09:36:45 +0000

If it's a workday, chances are you hardly have an ounce energy left by quitting time. About 40% of workers report feeling fatigued at work on any given day. I've definitely been there; too little sleep, too much stress, and the feeling that you just can't get enough done can wear you right down until all you can think about is sliding into bed, pulling the sheets over your head, and staying there...forever.

The irony is that that cycle only drags down your overall productivity, not to mention your health and happiness. Plus, there's something just a little sad about spending all afternoon counting down to the end of the workday only to slog home, collapse onto the couch, and spend all evening watching other people doing fun and exciting things on reality TV. (See also: Beat Back the Zombies: 4 Ways to Avoid Sleep Deprivation)

Want more energy to enjoy your own time? Here are some things that have worked for me.

1. Turn Off Your Brain

When you feel exhausted, exercise seems like the most counterintuitive thing you can do, but it isn't, especially if you have a desk job. Think about it. If you work at a computer, chances are the only muscles you use all day are the ones that type emails, answer the telephone, and turn you head to gaze longingly out the window. That means that even if you feel tired, what's often really fatigued is your brain.

I try to get a run in after work. And while some days it feels like I barely have the energy to slip on my shoes, once I'm out the door, my body doesn't feel tired at all. It isn't long before the rest of me is ready to tackle a few more hours of the day, too. So turn off your brain, slip into jock mode, and do something that'll get your blood pumping. It'll energize you immediately, and also improve your health so that you have more energy all day. It may even help you sleep more soundly come bedtime.

2. Hit Reset

If you really are sleep deprived, a short nap can significantly improve your energy levels — and help you pay back some of the sleep debt you've been accumulating. I say a short nap because while it may be tempting to pass out for hours, that can leave you feeling like a zombie, not to mention disrupt the sleep you get at night. In other words, it'll make you feel more tired.

So how long should you nap? A 1995 study by NASA and the National Transportation Safety Board found that a 26-minute nap was ideal for improving alertness among air-traffic controllers. For best results (and less fiddling with your alarm clock) aim for 20 to 30 minutes.

3. Have an Appetite for Energy

Blood sugar levels greatly affect energy levels. (Anyone who's seen a seven-year-old's birthday party knows that.) So, if your energy is flagging after work, chances are you haven't fueled yourself properly during the day.

The best fuel comes from whole grains, fruits and vegetables, and protein, because they release energy more slowly into the bloodstream than, say, whatever's beckoning from the vending machine. Eat a healthy breakfast, pack a lunch, and bring nutritious snacks to fend off an afternoon crash. If your blood sugar's stable, your energy levels will be more stable, too. Studies show you'll probably also make better decisions. One study of parole board members in the Israeli prison system found that men whose cases were heard after the board had eaten were significantly more likely to get parole. Yikes!

4. Tuck In Early

I've often had trouble sleeping, so I know about that weird thing that happens when you're totally dead exhausted. Right around bed time, you get a surge of energy that keeps you up eating cereal and watching late-night TV until well past your bedtime. It's kinda fun...until you wake up the next morning feeling (and looking) like you've aged at least 15 years.

Remember how your mom used to tell you to get to bed — NOW!? Give yourself the same tough love and set a bedtime that's at least seven hours from your early morning wake-up call. Then, try to spend an hour or so beforehand winding down with a good book, a bath, or an episode of your favorite TV show. (Unless it's on HBO. That stuff will keep you up all night.)

5. Skip the Caffeine High

Caffeine's a crutch; you can limp along on it for quite a while (it got me through college), but it isn't a solution. If you trade coffee for sleep for too long, eventually it'll be a case of the lights are on and nobody's home — your tired, bloodshot eyes will be open, but you'll only be doing stupid things faster and with more energy. No need to cut caffeine out entirely though. It has some health benefits, and there's some evidence that moderate caffeine intake can help you live longer. Plus, let's face it. There will always be days when it's what makes life worth living.

6. Be Good to Yourself

I tend to take on too much, saying yes to too many projects and then finding myself scrambling around trying to get it all done. It's hard not to be exhausted when you put yourself in that position. There's an old saying that you can sleep when you're dead, but personally, I'd rather enjoy it. I've learned that if I want to do that, I have to remind myself that my to-do list is arbitrary and that sometimes, rest needs to be bumped to the top.

7. Consider the Cause

They say that sleep is a cure-all, but for everything that sleep can't cure, there's prescription medication. It's important to consider that sometimes fatigue has a medical cause, such as iron deficiency, sleep apnea, or depression, among a long list of other things. If you think your exhaustion may be a sign of something more serious, go visit your doctor.

If you think all these suggestions seem simple, you're right. They are simple. But that doesn't make them easy. Changing habits is hard, even when we want to (and let's face it, we often don't). Of course, the other option is to continue staggering around like the walking dead. And let's face it: Even that gets pretty tiring after a while. Now if you'll excuse me, it's almost my bedtime.

Where do you find the energy to get through the day (and then some)?

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This article is from Tara Struyk of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

How to Combat Economic Fatigue

Fred Lee — Fri, 03 Apr 2009 16:28:58 +0000

It appears that with the economy ailing as it is, our sleep patterns seem to be suffering as well, and by extension, many other aspects of our lives. According to a recent poll by the National Sleep Foundation, or NSF, almost one third of the country is having trouble getting enough shut-eye, and lot of it is because of their concerns over jobs and finances.

Unfortunately, lack of sleep can compound the problem of an ailing economy, resulting in declines in efficiency and productivity, not to mention compromising public health and safety by affecting how well we drive. In fact, over half the people surveyed admit to having driven their cars while drowsy, and nearly one third of them admitted to nodding off or falling asleep at the wheel.

Furthermore, it has been well documented, even here at Wisebread, that sleep deprivation has negative consequence on our health, increasing our susceptibility to such maladies as obesity, heart disease, high blood pressure, stroke, and even cancer. People who operate with a sleep deficit also tend to engage more frequently in poor health practices like smoking, drinking, and overeating.

What this all boils down to is simple: sleep matters. So much so that it has become a billion dollar industry. Last year, over 56 million prescriptions alone were dispensed for sleep medication (a 7% increase from 2007), and that’s not including the stuff you can get over the counter. There are an incredible number of products out there designed to help you transport yourself to la-la-land, from aromatherapy to designer pillows, to special high tech mattresses.

Then again, one can’t help but wonder, is the solution to spend more money, which may have fueled your sleep issues in the first place? Perhaps not, so it’s instructive to keep in mind that finding an answer does not have to cost you a lot of money, and could be as simple as making a few basic lifestyle changes.

• Reduce your caffeine intake, and especially try to avoid it before bedtime. I know, it’s a no-brainer, but keep in mind that caffeine can be hiding out in unlikely places, like chocolate and soft drinks, and even medication, so be aware.

• Get some light exercise. This is good advice no matter what, and it doesn’t have to be excessive. Just a short walk to get the blood flowing, especially after a big meal, is all it takes. On the flip side, don’t exert yourself too rigorously, as this will get your heart pumping and spike up your energy level, and you might need to give yourself a few hours to cool down.

• Have more sex. A win-win situation if there ever was one, especially since the two go together so well. And as an extra treat, take a warm bath or shower afterward.

• Improve your diet. Reduce your intake of rich and heavy foods late in the evening, and avoid eating supper too close to bedtime. If you can, eat a light, healthy supper, giving yourself several hours to digest it, and focus your big meal closer to lunchtime.

• Do not watch too much TV or use your computer close to bedtime. Besides frying your brain, if you’re continuously tuned into current affairs via the news or the web, a lot of which might pertain to the economy, it’s not going to help your frame of mind.

• Avoid tobacco and alcohol. While they may seem like sleep aids, the truth is, they have a stimulant effect, and will also make deep and relaxing sleep difficult, not to mention give you a hangover.

For more information and advice, consult your physician or check out the website of the NSF, and take the time to make sleep a priority. Your health, and for that matter, your life, could depend on it.

Besides, when you’re well rested, it goes without saying that your body will thank you, as will your friends and acquaintances. Even though the current economic climate is a source of stress and anxiety, just remember that things have a way of working out, and they are usually not as bad as we make them out to be.

And it’s definitely not worth losing sleep over.

This article is from Fred Lee of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: