Hospitalised for exhaustion. Burnout Warning Signs: How to Recognize and Prevent Workplace Exhaustion

09.03.202213.07.2023 by alexxlab

What are the early signs of burnout that often go unnoticed. How can chronic stress impact your health and well-being. What strategies can help prevent burnout and maintain work-life balance. How does burnout affect productivity and job satisfaction. Why is addressing burnout crucial for long-term career success.

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The Hidden Dangers of Professional Burnout

Burnout is a pervasive issue in today’s fast-paced work environment, affecting individuals across various industries and career levels. Despite common misconceptions, even those who are passionate about their work can fall victim to this debilitating condition. The story of a successful advertising executive who experienced severe burnout highlights the importance of recognizing early warning signs and taking proactive measures to maintain overall well-being.

Recognizing the Physical Manifestations of Stress

One of the most alarming aspects of burnout is how it can manifest physically, sometimes with severe consequences. In the case of our advertising executive, the culmination of prolonged stress resulted in temporary vision loss, necessitating extensive medical testing to rule out serious conditions such as multiple sclerosis and stroke. This extreme example serves as a stark reminder that our bodies often signal distress long before we consciously acknowledge it.

Common Physical Symptoms of Burnout

Chronic fatigue
Insomnia or disrupted sleep patterns
Frequent headaches or migraines
Gastrointestinal issues
Weakened immune system
Muscle tension and pain

Have you experienced unexplained physical symptoms recently? It’s crucial to consider whether chronic workplace stress might be the underlying cause. Consulting with a healthcare professional can help identify potential links between your physical health and work-related stress.

The Morning Struggle: When Waking Up Becomes a Chore

One of the earliest and most persistent signs of impending burnout is the daily battle to get out of bed. Despite adequate sleep, individuals experiencing burnout often wake up feeling completely drained, struggling to summon the energy needed to face the day ahead. This phenomenon is closely tied to disruptions in the body’s cortisol production, a hormone crucial for regulating our sleep-wake cycle and stress response.

Understanding the Cortisol Connection

Cortisol, often referred to as the “stress hormone,” plays a vital role in our daily functioning. Under normal circumstances, cortisol levels spike in the early morning, providing us with the energy boost needed to start our day. However, chronic stress can lead to a condition known as cortisol plateau, where the body’s ability to produce this energizing spike becomes compromised.

How does cortisol plateau affect your daily life? When your body has been in a state of prolonged stress, it may have difficulty regulating cortisol production effectively. This can result in consistently low energy levels upon waking, making it challenging to engage with work and daily tasks enthusiastically.

The Paradox of Boredom in a Busy Work Life

Contrary to what one might expect, intense boredom can be a significant indicator of impending burnout, even in seemingly exciting or dynamic work environments. This sense of tedium often stems from a deeper disconnection from one’s work and can be a sign that it’s time to reassess career goals and priorities.

The Dopamine Deficit

Boredom in the context of burnout is closely linked to disruptions in dopamine production. Dopamine, a neurotransmitter associated with motivation and reward, plays a crucial role in maintaining our interest and engagement in daily activities. When chronic stress depletes our dopamine reserves, even previously enjoyable tasks can become monotonous and unfulfilling.

How can you combat work-related boredom? Introducing variety into your routine, setting new challenges, or exploring opportunities for skill development can help stimulate dopamine production and reignite your passion for work. However, it’s essential to distinguish between temporary boredom and chronic disengagement, as the latter may indicate a need for more significant career changes.

The Importance of Work-Life Balance in Preventing Burnout

Achieving and maintaining a healthy work-life balance is crucial in preventing burnout and ensuring long-term career satisfaction. However, in today’s hyper-connected world, drawing clear boundaries between professional and personal life can be challenging.

Strategies for Establishing Healthy Boundaries

Set clear working hours and stick to them
Create a dedicated workspace separate from living areas
Practice digital detox during non-working hours
Prioritize self-care activities and hobbies
Learn to delegate tasks and say no when necessary

Why is work-life balance so crucial for preventing burnout? When we fail to establish clear boundaries between our professional and personal lives, we risk constant mental and emotional engagement with work-related stressors. This ongoing activation of our stress response systems can lead to exhaustion, decreased productivity, and ultimately, burnout.

The Role of Mindfulness in Combating Workplace Stress

Incorporating mindfulness practices into daily routines can be an effective strategy for managing stress and preventing burnout. Mindfulness involves focusing on the present moment, acknowledging thoughts and feelings without judgment, and developing a greater awareness of one’s mental and emotional state.

Simple Mindfulness Techniques for the Workplace

Deep breathing exercises
Short meditation sessions
Mindful eating during lunch breaks
Body scan exercises to release tension
Gratitude journaling

How can mindfulness improve your work life? Regular mindfulness practice can help reduce stress, improve focus and concentration, enhance emotional regulation, and foster a more positive outlook on work challenges. By cultivating present-moment awareness, you can better recognize early signs of stress and take proactive steps to address them before they escalate into burnout.

The Impact of Sleep on Professional Performance and Well-being

Quality sleep is foundational to maintaining both physical and mental health, yet it’s often one of the first casualties of a demanding work life. Chronic sleep deprivation can significantly contribute to the development of burnout, impairing cognitive function, emotional regulation, and overall job performance.

Tips for Improving Sleep Quality

Establish a consistent sleep schedule
Create a relaxing bedtime routine
Optimize your sleep environment (temperature, darkness, quiet)
Limit screen time before bed
Avoid caffeine and heavy meals close to bedtime
Consider relaxation techniques like meditation or gentle stretching

How does sleep affect your professional life? Adequate sleep is crucial for cognitive functions such as decision-making, problem-solving, and creativity. It also plays a vital role in emotional regulation, helping you navigate workplace challenges with greater resilience. Prioritizing sleep can lead to improved productivity, better interpersonal relationships at work, and a reduced risk of burnout.

The Power of Social Connections in the Workplace

Strong social connections at work can serve as a buffer against stress and burnout. Positive relationships with colleagues, mentors, and supervisors can provide emotional support, foster a sense of belonging, and contribute to overall job satisfaction.

Building and Maintaining Workplace Relationships

Engage in regular team-building activities
Practice active listening and empathy
Offer support to colleagues when needed
Participate in workplace social events
Seek out mentorship opportunities

Why are social connections important in preventing burnout? Strong workplace relationships can provide a support system during challenging times, offer different perspectives on work-related issues, and create a more enjoyable work environment. These positive interactions can help counteract the isolation and detachment often associated with burnout.

The Importance of Regular Self-Assessment

Regularly checking in with yourself and honestly assessing your mental and emotional state is crucial for catching early signs of burnout. This practice of self-reflection can help you identify areas of stress or dissatisfaction before they escalate into more serious issues.

Self-Assessment Questions to Ask Regularly

Am I consistently feeling exhausted, even after rest?
Do I find it difficult to concentrate or complete tasks?
Have I lost enthusiasm for work I previously enjoyed?
Am I experiencing unexplained physical symptoms?
Do I feel disconnected from colleagues or clients?
Am I neglecting self-care or personal relationships due to work?

How can regular self-assessment benefit your career? By consistently monitoring your well-being and job satisfaction, you can identify potential issues early and take proactive steps to address them. This might involve adjusting your workload, seeking support from supervisors or HR, or exploring professional development opportunities to reignite your passion for your work.

The Role of Professional Development in Preventing Burnout

Continuous learning and growth can play a significant role in maintaining job satisfaction and preventing burnout. Engaging in professional development activities not only enhances your skills but also provides a sense of progress and achievement, which can be particularly valuable when facing workplace challenges.

Professional Development Opportunities to Consider

Attend industry conferences and workshops
Pursue relevant certifications or advanced degrees
Participate in cross-departmental projects
Seek out stretch assignments
Join professional associations in your field
Engage in knowledge-sharing activities within your organization

How does professional development combat burnout? Investing in your skills and knowledge can reignite your passion for your work, open up new career opportunities, and provide a sense of purpose beyond your day-to-day tasks. It can also increase your confidence and resilience, making you better equipped to handle workplace stressors.

The Importance of Regular Breaks and Time Off

Taking regular breaks throughout the workday and utilizing vacation time are essential practices for maintaining long-term productivity and preventing burnout. Despite the common misconception that working longer hours leads to increased output, research consistently shows that regular periods of rest and recuperation are crucial for sustaining high performance.

Strategies for Incorporating Breaks into Your Workday

Use the Pomodoro Technique (25 minutes of focused work followed by a 5-minute break)
Take a proper lunch break away from your desk
Schedule short walking breaks to get fresh air and movement
Practice micro-breaks (30-60 seconds) for stretching or deep breathing
Plan regular vacations and fully disconnect from work during time off

Why are breaks so important in preventing burnout? Regular breaks help reset your focus, reduce mental fatigue, and improve overall productivity. They allow your brain to process information and can lead to creative insights. Moreover, taking time away from work helps maintain a healthy work-life balance, reducing the risk of burnout and improving job satisfaction.

The Impact of Workplace Environment on Mental Health

The physical and cultural environment of your workplace can significantly influence your mental health and susceptibility to burnout. Factors such as office layout, noise levels, lighting, and company culture all play a role in shaping your daily work experience and overall well-being.

Creating a Stress-Reducing Work Environment

Optimize natural lighting and air quality
Incorporate plants or nature elements into the workspace
Provide quiet areas for focused work
Encourage regular movement and ergonomic setups
Foster a culture of open communication and support
Implement flexible work arrangements when possible

How does your work environment affect burnout risk? A well-designed workspace that prioritizes employee well-being can reduce stress, improve mood, and enhance productivity. Additionally, a supportive company culture that values work-life balance and employee mental health can significantly lower the risk of burnout among staff.

The Role of Nutrition in Combating Workplace Stress

The food we consume plays a crucial role in our ability to manage stress and maintain energy levels throughout the workday. A balanced diet rich in nutrients can support cognitive function, mood regulation, and overall resilience to workplace stressors.

Stress-Reducing Nutritional Strategies

Incorporate complex carbohydrates for steady energy release
Choose foods rich in omega-3 fatty acids for brain health
Include plenty of fruits and vegetables for antioxidants
Stay hydrated with water and herbal teas
Limit caffeine and sugar intake to avoid energy crashes
Consider magnesium-rich foods to support stress reduction

How can your diet impact your ability to handle work stress? Proper nutrition provides your body and brain with the necessary fuel to function optimally under pressure. Eating a balanced diet can help stabilize mood, improve concentration, and enhance your overall capacity to cope with workplace challenges, thereby reducing the risk of burnout.

The Importance of Setting Realistic Goals and Expectations

Setting unrealistic goals or holding oneself to impossibly high standards can be a significant contributor to workplace stress and eventual burnout. Learning to set achievable objectives and manage expectations, both for yourself and others, is crucial for maintaining a healthy work-life balance and job satisfaction.

Strategies for Setting Realistic Work Goals

Break large projects into smaller, manageable tasks
Use the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) for goal-setting
Regularly reassess and adjust goals based on changing circumstances
Communicate openly with supervisors about workload and capacity
Celebrate small wins and progress along the way
Learn to differentiate between perfectionism and excellence

Why is realistic goal-setting important for preventing burnout? When goals are attainable and well-defined, they provide a sense of direction and accomplishment. This can boost motivation and job satisfaction while reducing the stress and frustration associated with constantly falling short of unrealistic expectations. By setting achievable goals, you create a more sustainable and enjoyable work experience, significantly lowering the risk of burnout.

Burnout Sent Me to the Hospital. Here are the Signs I Look Out for Now

One of the biggest myths about burnout is that it can’t happen if you love the work that you’re doing. I am certainly proof positive of the opposite.

In 2015, I was celebrating 10 years of working as the head of advertising for the largest eyewear company in the world. On the surface, I actively loved what I was doing. I had fantastic bosses and an amazing team who I learned from every day. I got to work on interesting projects and was given a lot of creative freedom and opportunity to experiment. I was living in beautiful Italy and regularly traveled around the world for work. All in all, I thought I was living the professional dream.

But my body was sending me warning signs that things weren’t as great as I made them out to be, signs I unfortunately didn’t even know to look out for. I’ll share more about those in a minute, but it all came to a head when I woke up one morning and couldn’t see out of my right eye. What followed was 10 days of extensive testing to rule out all possible causes: MS, stroke, and other autoimmune or neurological diseases. Finally, when I tested negative for everything else, the doctors concluded that my vision loss might be stress-related.

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A post shared by Erika Ferszt 🌟Workplace Wellness Expert (@moodally.wellness)

Thankfully, my vision came back after a few weeks of rest—but my drive to return to the way things had been did not. I took more time off to prioritize my health and consider what I wanted to do with the next chapter of my life. Based on my own experience and desire to help others avoid a similar fate, I decided to go back to school to study the neuroscience and psychology of mental health, ultimately getting a master’s degree in Organizational Psychology. Since then, I’ve started Moodally, an app and group training program that uses creative and science-backed strategies to help people better recognize their moods and change them in real time.

Throughout my studies, I learned about all the biological and neurological processes that are affected by stress and the dozens of ways it can show up in the body. Looking back, I can now see the warning signs my body was trying to send me—signs I now keep an eye out for as a busy small business owner. Here they are, along with some of the strategies I now use to keep my stress in check in those moments.

I Was Waking Up With No Energy Every Morning

One of the clearest early signs of burnout is regularly waking up after a full night’s sleep and immediately having no energy: I’m talking sitting on the edge of your bed, head between your hands, not feeling like you can possibly face the day.

For months before I lost my vision, every day felt like a Herculean effort to get out of bed and to get to work. Even though I enjoyed the work I was doing and the people I was with once I got there, getting started each morning took everything out of me.

I now know that I was likely experiencing a cortisol plateau. Cortisol is sometimes known as the “stress hormone” because it’s released during times of stress to give you energy to deal with the situation, but it’s also closely tied to your sleep-wake cycle. Normally, you get a spike of cortisol first thing in the morning to give you a feeling of wakefulness. But, if you’ve had ongoing stress, your body has released so much cortisol that it has nowhere to go.

Too many people, especially small business owners or passionate creatives, think exhaustion is a necessary part of working hard toward something we care about. While it can happen occasionally from a bad night of sleep or a busy week and not be a sign of burnout, if it’s happening consistently over time, I know it means that something needs to shift so that my sympathetic nervous system gets the down time it needs.

I Was Feeling Incredibly Bored With My Day-to-Day

Another common sign that burnout is brewing is a deep feeling of boredom. When I hear people wonder when things are going to change or wish for some sort of disruptive event to shuffle the cards, I often suggest they need to care for their mental health before they make any drastic changes.

Even though I was generally very happy with my job, I’d been there for 10 years, and every day was starting to feel the same. On a deeper level, I was getting tired of making billionaires more billions and wondering if there was something more meaningful I could do with my talents. It was getting harder and harder to feel excited about the projects I was working on and continue bringing my best creative ideas.

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A post shared by Erika Ferszt 🌟Workplace Wellness Expert (@moodally. wellness)

I now understand that this was related to a lack of dopamine. Dopamine is a neurotransmitter some call our brain’s “reward center,” playing a huge role in pleasure and motivation. When we succeed at something at work, we get a hit of dopamine, which motivates us forward. But, when we do the same thing over and over again, even if those things are successful, we don’t get the same dopamine response because we’ve already done it. That makes it harder to feel motivated to keep showing up day after day.

Our dopamine system loves new successes and challenges, so persistent boredom can be a clue that you need to change up your work to avoid getting tired of doing it. Even now, as a small business owner with new challenges every day, this boredom can creep in. Instead of seeing it as a sign that I need to completely overhaul my life, I recognize it as an opportunity to make small tweaks to keep myself engaged in working towards my mission.

I Was More Cynical and Irritable

Finally, a common early warning sign of burnout is a shift in personality, often causing people to become more cynical and jaded and more easily irritated.

Before I lost my vision, I noticed myself dwelling on problems instead of being solution-oriented. Whereas I used to have an attitude of “we can do it!”, I started thinking things like, “I doubt that’s going to work” or “what’s even the point?” It was even worse when someone would ask me for help with something: I lacked the energy or the desire to go to bat for them.

It took me the entire process of healing to realize that I was unable to care for others because I wasn’t taking care of myself. I was taking multiple flights a week, sleeping on planes, not eating well, not exercising. In addition to exacerbating my exhaustion and lack of motivation, it meant I didn’t have any spare energy to give to others. If you think of energy like a well of water, I was giving and giving and giving my water until I was dried up, and then getting mad at others for taking my water, instead of realizing the core issue was that I wasn’t doing anything to protect or replenish it.

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A post shared by Erika Ferszt 🌟Workplace Wellness Expert (@moodally.wellness)

Now, when I find myself unable to see solutions or getting frustrated more easily, I know it’s a sign that I probably need to prioritize my own needs.

As so many entrepreneurs know, running a business is stressful, and burnout is always a risk. But now that I know these early warning signs, I can turn things around before they get really bad. I can step away for a few hours or days to care for my needs and let my cortisol levels calm down. (Pro tip: Unless you’re saving lives, nothing is truly so urgent that you can’t ask for more time so you can care for yourself.) I can reframe what I “have to” do as what I “choose to” do, which helps me understand what I need to say no to and reprioritize so I have work I’m excited about.

Or I can just spend some time doing something that brings me joy with no other goal than filling my well back up—so that I can go back to the work I care so deeply about refreshed and with a better mind to get things done

Burnout put me in the hospital but I learned healthy work-life balance

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By Alice Merron 6 minute Read

In my corporate job, I was turning up and smiling at parties, but inside I was burning out and only just treading water. It all felt like too much. I was too far past my boundaries and saw my only choice as quitting. I barely spoke about my situation except to laugh off how awful it was.

I’d wake up exhausted, dreading the day, already stressed, with my to-do list already consuming my thoughts.

I was overwhelmed.
I lacked motivation and concentration.
I felt an emptiness with regard to caring about my work.
I felt very negative about the tasks I had to complete.
Most of my day was spent on tasks I had little interest in and made me exhausted to even think about.
I felt a loss of interest in most things in my life.
I became withdrawn and made excuses because I was embarrassed to say that I didn’t have the energy to get out of bed.
I became short-tempered, frustrated, pessimistic, guilty, angry, and irritable.
I wanted to cry (and often did) at just the thought of having to go back to work the next day. I’d also cry if anyone asked how I was.
I felt fatigued, physically weak, and my immune system suffered.

Life is too short for feeling like this so often.

When I didn’t take notice of my emotions, my body started sending me messages too. My illnesses were physical manifestations of the thoughts and struggles I was having inside.

Thankfully, I went to the hospital in time. The doctor’s advice was to stop working, take more breaks, and change my lifestyle. But I disregarded that, even after he ordered my MRI scan. I had to get my work done. There was no question about taking a step back in my mind.

When the test results came in, the next stage of my life was set in motion. The doctor told me that the level of stress I’d experienced for such an extended period of time was so extreme that it had physically damaged the tissues in my body. The sustained level of the stress hormone cortisol I had for such an extended period of time meant that my organs, muscles, etc. were severely weakening.

He gave me an ultimatum:

“Either change your lifestyle or I staple your organs to your ribcage to keep them in place. Your tissues are weakening at such a rate that I’d have to perform surgery that I usually only recommend for 80-year-olds. But when 80-year-olds have this surgery, they don’t have to live another 50 years with stapled organs.”

I quit.

It’s easy to lose yourself in your work in a culture that values success, achievement, and productivity. You might feel that pressure to push yourself harder and faster but everyone has a limit and it’s most certainly not one-speed-fits-all. If we weren’t too distracted with work, deadlines, and home life, we’d react to the symptoms in a healthier way. Burning out is a signal that you need to change it up. What you are currently doing is clearly not working for you.

When I burned out to the extreme, I thought I’d be perceived as weak compared to my colleagues who seemed to be coping. The stigma around burnout led me to compare myself to others and perceive burnout as a weakness. But behind the scenes, we all have very different things to deal with including our upbringing, definitions of success, boundaries, motivations, expectations of ourselves, etc. We can get so caught up in our own experiences that we forget this. Did you ever consider that burning out is like lighting a bonfire to burn away all of the beliefs and ideas that aren’t serving you anymore?

If your current work is leading you to despair, burn the belief that working all hours is making you more productive and that you can get more done.

If your social life is deteriorating as work consumes more of your time, rewrite the script on how much you’re willing to sacrifice your valuable time for this work.

We react to situations physically for a reason, so when burnout hits, think to yourself: Why is my body sending me these messages of exhaustion, fatigue, emptiness, etc.? and take action to flip the narrative.

Change up the questions you’re asking yourself

Instead of: What am I doing with my life?
Ask yourself: What can I do every day that makes me feel fulfilled?

Action step: Make a list of what lights you up. Review your list and set an intention each day to do one thing on your list that lights you up. Create a plan to incorporate the things you love into your career whenever possible. Consult with a coach if this will help you to streamline your decision-making process regarding your career.

Instead of: Why is my job so awful?
Ask yourself: What do I need in a job to make me enjoy it? What is a nonnegotiable in my job that I won’t work without, e.g., connection, healthy culture, work-life flexibility?

Action step: Identify the pertinent aspects by asking yourself what would cause you to leave this job.

Instead of: I feel so drained, so fatigued, and I am struggling.
Ask yourself: What are these symptoms trying to tell me? Am I overworked, do I need to change my hours, my job, my schedule?

Action step: Reach out to get help. Don’t stay in this place of struggling for longer than is necessary for you to learn the lesson that something needs to change.

Instead of: Why am I in this awful role?
Ask yourself: How can I make this into an experience I want to be in?

Action step: Write out which experiences would provide you with the most value. Consider your skills, achievements, and interests to determine which role might suit you better. Consult with a coach if you’d like support with designing your next steps in a healthy way.

Instead of: Why do my hours feel so endless?
Ask yourself: How can I reduce my hours while still being productive? In other words, how can I change my environment and organization to improve my working hours?

Action steps:

Identify the time of day that you’re most productive.
Remove all other commitments during those productive hours to complete your work. Block out time in your calendar for this deep, uninterrupted work to happen.
Switch up your environment. Are your notifications loud, your emails and your door always open? Are these distractions aiding you or causing your work to take more time to complete?
Pay close attention to the questions you ask yourself and what you tell yourself is “normal. ”

Remember that this isn’t just a corporate problem. It’s particularly important to recognize burnout now when working from home during the COVID-19 pandemic. When you fuse home and work life with these added distractions, it can be easy to overlook the symptoms that are adding up.

By monitoring your symptoms and taking action as early as possible, you not only ease the pressure on yourself but you can turn the situation around to find yourself enjoying daily life instead.

There is light on the other side of burnout; that’s why it’s there. It highlights what’s not right for you and directs you back toward a lifestyle that serves you better.

Alice Merron is a former senior associate at a Big Four accounting firm and is now a master practitioner in Neuro Linguistic Programming and a transformation coach.

media: Pele hospitalized due to exhaustion of the body – Gazeta.Ru

January 19, 2018, 16:10
Sport

100%

The legendary Brazilian football player Pelé is hospitalized due to exhaustion, reports RT , citing the British press.

According to the source, 77-year-old Pele is currently under the watchful eye of doctors and will not be able to attend the upcoming awards of the Writers’ Football Association in the UK.

Previously, , the three-time world champion expressed the opinion that the Brazilian team is capable of winning the 2018 World Cup in Russia.

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