Self Healing
How To Avoid Burnout | Tips for Overcoming Burnout
Burnout is described as a gradual process characterized by feeling unmotivated and hopeless about one's job, which can lead to detachment, depression, and a diminished sense of life's worth. It's important to recognize the early signs of burnout, such as feeling drained, losing motivation, experiencing body aches, and having a sense of failure or cynicism.
Several factors contributing to burnout are mentioned, including toxic work environments, overly demanding or monotonous jobs, and poor work-life balance. Strategies to prevent burnout are provided, such as setting effective goals using the SMART acronym (Specific, Meaningful, Adaptive, Realistic, Take Small Steps), considering the costs of not taking action, avoiding excuses, using reminder tools, practicing mindfulness and meditation, and finding joy outside of work.
Lastly, I'd like to emphasize the significance of managing obligations at work and home, practicing self-awareness, and advocating for oneself.
Book recommendations for self-healing:
Get out of your mind & into your life: https://amzn.to/2v5cTSZ
The body keeps the score: https://amzn.to/2PSYNeL
Getting past your past: https://amzn.to/2xpmdCd
The complex PTSD workbook: https://amzn.to/2vOWpPj
Waking the Tiger: Healing Trauma: https://amzn.to/2W2pwtj
Get Out of Your Head: Stopping the Spiral of Toxic Thoughts: https://amzn.to/38yppIt
What Happened to You: https://www.amazon.com/What-Happened-You-Understanding-Resilience/dp/1250223180
About Me:
My name is Hong Jeong, licensed therapist, LCSW. I make videos about self-healing and I believe that healing happens within us first and then we can find healing outside. I pull healing concepts from different modalities such as CBT, ACT, DBT, EMDR, IFS, Somatic Experiencing, Sensorimotor Psychotherapy, and many more. My goal is to share various types of healing content and help you cultivate your own healing journey. It’s because there is more than one way to heal your pain.
#Mentalhealth #Healing #Trauma #Anxiety #burnout
Please SHARE, LIKE and SUBSCRIBE
Email: jeongtherapy@gmail.com
Website: jeongtherapy.com
National Suicide Prevent Lifeline: 1-800-273-8255
we often have expectations that are too high we put too much on our plate to prevent burned out we need to practice again the self-awareness and self-advocacy abundant pandemic has been brewing for years any job can be stressful and if we are not managing stress anxiety and other negative feelings created by our job will experience burned out working too many hours can cause us to lose interest motivation which can also lead to burned out today we're going to talk about actionable tools to help us recognize and prevent a burn burnout so we can aspire to reach our career goals and life goals let's dive in hello I'd like to welcome every self-healer looking for ways to recover from burnout we live in this culture that value hard work over self-care many job settings don't do a good job with work life balance as a result burned out is very common in our culture I've personally gone through many jobs where I've had the difficulties with the work-life balance and I understand that how hopeless you can feel about your career and your life it's true that some position can be highly demanding and we have to deal with toxic work environments being exposed to a right amount of stress can be healthy and motivating whereas too much stress and too many demands from the job can lead to a toxic work environment and this constant stress can damage our physical and mental health a study found that chronic stress can kill brain cells and even reduce the size of the brain burned out is characterized by feeling unmotivated helpless about the job untreated burned out can lead to Detachment depression and even feeling like life is not worth living burned out doesn't happen immediately it's a gradual process so it's important to know that the signs are burned out some of these signs include feeling drain after a work of day lost motivation body aches sense of failure and self-doubt feeling cynical procrastinating and not completing your work assignments feeling irritated with yourself around others decrease satisfaction and sense of accomplishment and again this happens over time so it's important to monitor the signs of burned out if you don't deal with these early signs are burned out eventually you have nothing left to give and not at just work burn down can also affect your social and family life many factors can contribute to burned out a toxic work environment that doesn't value the employees can create burned out jobs that overly demanding on monotonous and unchallenging can also lead to burn down so there are many factors to burn down so it's important to see your own experience at your work and to see what kind of factors you want to take it into consideration the first step here so again the key point is awareness so I prepared some of the questions you can consider for your own burned out experiences first question are you working too many hours and taking on too many responsibilities so it's important to see your capacity and how much you want to take in so you know some people say you know I can work 40 hours whereas some people will say you know I can only work 20 hours a week so so it's important to see your capacity and what is too much what is too little what is right amount the next question is do you tend to have perfectionistic tendencies so this applies to your career choices and work environment because some work assignments we want to do them perfectly whereas some other assignments it's okay to do decently but however we try to be always perfect and that can backfire and lead to burn down so because we want to see our self-negotiation skill do are you trying to be always perfect or sometimes you you're okay with decent quality of work next question is do you have pessimistic view of yourself so this means do you use what what you're struggling do you see something that lead to better outcomes or do you feel hopeless and hopeless about what you're doing because there is good amount of stress because the stress that we're going through is worth it because we're gonna see a great outcomes but sometimes we're just going through it without seeing the great outcomes so it's a very pessimistic the last question is are you feeling unmotivated or procrastinating with your project this one is related to the last question when we don't see the result women's don't see the great outcomes you know of course we're we're not going to have motivations so because how are you feeling about your work again and do you trying to see the motivation in it or the passion in it or you don't see any points in it so you avoid or procrastinate personally these questions are helpful because it's not about pointing out the problems like how do we pass that and see other side of the tunnel okay the first step is to be aware of what's Happening then we can see okay what's the next step I want to take the how we spend our down time and how do we recover from you know daily stress it's very important it's a way to prevent a burned out and it's important to have sort of a social life or your personal life outside of work this contributes to a healthy you know work-life balance so making time for yourself to pursue a hobby that you really enjoy finding Joy outside of your work environment can reduce stress and help alleviate burned out so one thing that I like to do as a sort of a daily reminder for my self-care is exercise simply taking a walk or weightlifting or yoga can sort of release endorphin that reduce stress so after lunch I like to block at least 20 minutes to take a walk or do a little simple exercise so what could be a way to block some time as a daily reminder for self-care so leave a comment down below another step to alleviate burned out is to re-evaluate your priorities remember when you're experiencing burned out it is a sign that something in your life is not working if your job is very demanding maybe you need to take steps to find more fulfilling job or or find the different ways to manage your work it's important to have some strategies around your self-care and your priorities so here's some actionable tools I like to suggest the first tool is setting a smart goal it's an acronym for specific meaningful adaptive realistic and taking small steps so if your position at your work is not a good fit for you and it's causing you to feel a lot of stress and burned out it's important to see you know what other options that you have to explore different options we want to have some goals we want to have some directions the smart goal is a strategy to picture each step you want to take so s is specific what specific actions will you take so in order to explore different job options would you like to block an hour to research on different jobs or network with others what specific actions would you like to take m is Meaningful what are your values what's meaningful to you because it's a very personal experience we want to see okay my current job is not meaningful that means what can be different so it's important to see the direction you want to take that's meaningful to you sometimes we let things happen situationally sometimes we accept the job that's near our home but we don't like this job because out of convenience we take the jobs so we want to see the meaning and significance of each step and each choice a adaptive how this action adapt to your life we don't want to make decision that's really out of our lifestyle we want to see what's adaptive what can you be flexible and what can you change around your schedule that way we can slowly change and shift things then eventually we'll get there right so in other words how much change are you willing to make and and be okay with that next one is are realistic is this a realistic goal considering your life circumstances so going back to a adaptive we want to be also realistic how much can this really happen to do a reality check you can talk to someone you know who's going through that change or maybe a step ahead of you that way you can see how realistic this is you know how much time you want to give in order to make that step or in order to make that change so it's a food for that and you have to Define what's realistic to you next step is T take small step so in order to be realistic we want to see what are the small steps you want to take and how slow or what's the pace you like to go with we don't want to rush things because otherwise it's not going to be realistic it's not going to be adaptive it's not going to be meaningful it's not going to be specific so what pace you want to go about the change that way you can build that that stable Foundation once you have a smart goal ready consider the cost of not taking the steps to avoid burned out it may be painful to look at but it's important to connect with what could cost you if you don't try to reach your goals of finding a new job or new opportunity if you continue with the same position that's not a good fit for you what's going to happen so ask yourself deeply you know what will your life be like one year from now two years from now five years from now you can Journal about this process remember burnout can lead to hopelessness and hopelessness and oftentimes we don't see the bright future and your worth cost of taking steps towards all the possibilities and all the opportunities and we want to stop making excuses I know it's easier said than done however our mind naturally want to stay in a comfort zone and when we seek change it's it's cranking out all the reasons why we cannot do it our mind says no I'm too busy that's not important that's not my priority it's not worth this change you know it's not going to happen so on if we just wait until our minds stop creating excuses or when we see miraculously on New Opportunities we'll never accomplish our goals so we want to be active in the process of achieving goals and and be okay with discomfort when we make changes it's not going to be a smooth sailing we're going to experience stress we're going to experience a lot of a lot of feelings and and that's the sign that we're changing something and that is exciting and motivating the last two I'd like to suggest is mindfulness and meditation practicing mindfulness and meditation is a way to be in the present moment and move past excuses then we can see what we can do in the present moment right now for our goals change can be scary and mindfulness and daily meditation we can be helpful for you to slow things down that way we can see rationally okay this is stuff that I can do today an example could be mindful breathing when we are so caught up with doing this and that we want to come back to our breath that could be a foundation then we can prioritize different things so taking time so taking some time to just focus on your breathing then you can reflect and review your goals and progress so remember it's about awareness sometimes just being aware of what's happening with your breath what your body then we can reorganize our thoughts our feelings the key Point here is mindfully managing your life obligation your time we often have expectations that are too high we put too much on our plate to prevent burned out we need to practice again the self-awareness and self-advocacy the actionable tools I share with you are not the answer by using these tools you can build a house you can build a car you can build a job you can build whatever experience you want to have for your future as a result you will find the answer to the healthy lifestyle healthy work-life balance I hope that you find our time helpful and take good care of yourself and do your healing every day
#Avoid #Burnout #Tips #Overcoming #Burnout
source
……🦋💯🦋…..KCMary…….