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\u2018Burnout.\u2019 We\u2019ve all heard of it. But what does it mean to be burned out? And why should you care?<\/span><\/p>\n Burnout is not a matter to be taken lightly; and can pose a severe threat to your career. In her book <\/span>The Power of Slow: 101 Ways to Save Time in Our 24\/7 World<\/span><\/i><\/a>, Christine Louise Hohlbaum describes burnout as:<\/span><\/p>\n …a \u2018silent condition\u2019 induced by chronic stress that is characterized by emotional [or] physical exhaustion, cynicism and a lack of professional efficacy,<\/span><\/p><\/blockquote>\n Burnout can leave you feeling <\/span>defeated, trapped, detached, and unmotivated<\/span>. It\u2019s no small wonder, then, that the phenomenon negatively impacts work performance as well. <\/span>Procrastination, delay, and avoidance of responsibilities<\/span> are all linked with on-the-job burnout. Burnout can even affect you physically, leading to constant feelings of <\/span>fatigue, loss of appetite, and frequent illness<\/span>. <\/span><\/p>\n Those afflicted may suffer silently, but burnout isn\u2019t just a personal issue; it directly impacts your business. The <\/span>American Institute of Stress<\/span><\/a> estimates that stress costs US Industry roughly $300 billion annually<\/strong> due to reduced productivity, missed work, employee turnover, and related training costs, among other factors.<\/span><\/p>\n Burnout can even be contagious<\/a> in the workplace as other employees are forced to pick up the slack of their less productive counterparts. And sadly, burnout can be hard to kick. <\/span>One study<\/span><\/a> found that burnout is likely to continue once it becomes entrenched. It was found to persist, in some cases, for as long as fifteen years! <\/span><\/p>\n But you\u2019ve got a business to run. And you\u2019re not going to let burnout stall your career. So what can you do? Remind yourself that running a business is a marathon, not a sprint. And prepare yourself for the long run with these five tips for preventing burnout.<\/span><\/p>\n Most definitions of burnout include mentions of cynicism. <\/span><\/p>\n Cynicism is <\/span><\/a>\u201cthe feeling of distrust or that something isn’t going to work out well.\u201d<\/span> A cynical outlook encourages disengagement- because it won\u2019t work out anyway, right? And, if it won\u2019t work out, why try?<\/span><\/p>\n Arnold Bakker and Patricia Costa explain<\/a><\/span>:<\/span><\/p>\n Cynicism is a negative or excessively detached response to the work itself and\/or to the individuals with whom employees\u2019 interact while performing their job.<\/span><\/p><\/blockquote>\n In other words, burnout sufferers mentally disengage, and as a result, job satisfaction and productivity suffer. <\/span><\/p>\n The key to preventing cynicism (and disengagement) is to reconnect with the source- you. Taking the time to know yourself and your goals will allow you to stay connected with the things that matter to you, keeping cynicism at bay.<\/span><\/p>\n What do you want from life? Is your career aligned with those desires? If not, you may find yourself headed for disillusionment down the road. So, make the changes now that will align your business with your personal passions.\u00a0 And, a<\/span>mong other things, consider career development courses<\/a> to help you master the critical skills you need to build a successful business.<\/p>\n Are bad habits holding you back? What changes can you make to establish habits that serve you better? Eliminate the friction that negative habits bring to your life and free yourself up for a smoother, more pleasant work experience.<\/span><\/p>\n To understand your strengths and weaknesses and to know what you truly want, you first have to be willing to spend some quality time with those issues. <\/span>Stress and resilience expert Paula Davis-Laack<\/span> calls this process of being honest with yourself \u201cgetting real.\u201d She says<\/a>,<\/span><\/p>\n Getting real isn\u2019t always pretty (which is probably why you\u2019re avoiding it), but true happiness and burnout prevention depend on it.<\/span><\/p><\/blockquote>\n Receive six actionable guides, including a how to start a business checklist, detailed comparisons of LLCs, corporations, sole proprietorships, and partnerships to determine the best fit for your business, plus insights on crafting a compelling pitch deck to attract investors.<\/p> Receive six actionable guides, including a how to start a business checklist, detailed comparisons of LLCs, corporations, sole proprietorships, and partnerships to determine the best fit for your business, plus insights on crafting a compelling pitch deck to attract investors.<\/p> Receive six actionable guides, including a how to start a business checklist, detailed comparisons of LLCs, corporations, sole proprietorships, and partnerships to determine the best fit for your business, plus insights on crafting a compelling pitch deck to attract investors.<\/p> Are you a morning person or a night owl<\/a>? Are you most productive settling in for long, uninterrupted sessions? Or do you thrive when you take regular breaks to refresh your mind? Working within your ideal circumstances will ensure you are as productive as possible with as little effort as possible. <\/span><\/p>\n So, take the time to figure out what the most productive version of you looks like and schedule your days accordingly. Set yourself up for success with your natural productivity cycle and style. <\/span><\/p>\n Our unique circadian rhythm helps determine when we are most productive. This is called our <\/span>chronotype<\/span><\/a>.<\/span><\/p>\n Scientists are still working to determine how many different chronotypes there are. But, at least three chronotypes are commonly accepted- the standard chronotype (which follows the sun cycle), the early-bird or \u201cLark\u201d chronotype, and the night owl chronotype.<\/span><\/p>\n Each person\u2019s day is broken down into cycles of energy and focus. Your chronotype dictates when the peaks and valleys of your cycles will occur. To learn more about chronotypes and how to use them to plan your most productive day, check out <\/span>this article<\/span><\/a>\u00a0in the Harvard Business Review.<\/span><\/p>\n Also, be aware of <\/span>how<\/span><\/i> you work best. There is no one-size-fits-all answer for how to maximize productivity. Each of us is unique. So, take the time to find out what works best for you.<\/span><\/p>\n Productivity guru Carspm Tate jas pinpointed<\/span>\u00a04 different productivity styles<\/span><\/a> – the Planner, the Arranger, the Prioritizer, and the Visualizer. Each of these has its own communication style and decision-making style and thrives with its own unique set of tools. You can learn your productivity personality by taking her <\/span>Productivity Assessment<\/span><\/a>.<\/span><\/p>\n As GI Joe used to tell us, \u201cKnowing is half the battle.\u201d Once you know your style, you can implement your own set of productivity best practices. Combine your most productive habits with your most productive schedule, and you\u2019ll set yourself up for success, reducing stress and preventing burnout.<\/span><\/p>\n Burnout is often associated with the feeling that nothing you do matters. A great way to counteract that feeling is to acknowledge your victories. Focusing on your successes reminds you that your work does make an impact, leading you to embrace the meaning behind your efforts.<\/span><\/p>\n To achieve the most positive impact, take acknowledgment one step further by cultivating a practice of gratitude. Simply taking the time to be grateful for your work achievements can tremendously impact your overall well-being. <\/span><\/p>\n Studies by <\/span>UC Davis gratitude expert Robert Emmons<\/span> have shown that gratitude<\/a> improves sleep quality and overall immune function and lowers blood pressure. Beyond physical benefits, gratitude also reduces a person\u2019s risk of anxiety, substance abuse, or depression over the course of their lifetime. <\/span>UC Davis Health reports<\/span><\/a>,<\/span><\/p>\n Practicing gratitude also affects behavior. Studies have shown that grateful people engage in more exercise, have better dietary behaviors, are less likely to smoke and abuse alcohol, and have higher rates of medication adherence \u2013 factors that translate into a healthier and happier life.<\/span><\/p><\/blockquote>\n The simple act of gratitude can provide a powerful reconnecting force, helping to battle disengagement and cynicism- two key symptoms of burnout.<\/span><\/p>\n With the weight of their business resting solely on their shoulders, it\u2019s remarkably tempting for an entrepreneur to take their work home. But, doing so may do more harm than good. There are truly compelling reasons to establish a healthy work\/life balance<\/a>. <\/span>Mental Health America<\/span><\/a> reminds us,<\/span><\/p>\n In our rush to \u201cget it all done\u201d at the office and at home, it\u2019s easy to forget that as our stress levels spike, our productivity plummets. Stress can zap our concentration, make us irritable or depressed, and harm our personal and professional relationships.<\/span><\/p><\/blockquote>\n It can also lead to burnout. But, the social connection provided by your family or friends and the relaxation provided by regular breaks and vacations is invaluable.<\/span><\/p>\n Vacations provide time for much-needed <\/span>physical rest and mental\/emotional relaxation<\/span><\/a>, not to mention the opportunity to <\/span>reconnect with family and friends<\/span>. And, yet, <\/span>approximately 40%<\/span><\/a> of American workers don\u2019t take full advantage of their available vacation time. If you want to avoid burnout, use those vacation days.<\/span><\/p>\n Maintaining meaningful social relationships outside of the office gives life purpose and richness. But not only that, a strong emotional support network makes you more resilient to work stresses. <\/span><\/p>\n In fact, high social connection <\/span>has been discovered<\/span><\/a> to lower anxiety and depression, support stable emotional regulation, and maintain emotional and mental well-being. All of these positive benefits help to make you burnout-proof. <\/span><\/p>\n So, make time for your friends and family, knowing that doing so is a responsible choice. You might even have some fun. <\/span><\/p>\n Entrepreneurs are used to thinking about the big picture. With so much on their plate – including the well-being of every single employee – \u00a0it can be easy to overlook their own needs. Some people view self-care as a selfish act. I know. I used to be one of them.<\/span><\/p>\n However, self-care is a responsible and necessary act. Think about it\u2026 How long will your car run if you ignore regular maintenance and don\u2019t fill your tank? Self-care isn\u2019t necessarily about indulging yourself. It\u2019s about providing yourself with regular maintenance and fuel to keep going for the long haul.<\/span><\/p>\n In her book <\/span>Nurturing the Soul of Your Family: 10 Ways to Reconnect and Find Peace in Everyday Life<\/span><\/i><\/a>, Renee Petersen Trudeau says that self-care can lead us to <\/span>\u201c…feel more generous and… avoid building resentments toward others who demand our energy and time.\u201d <\/span><\/p>\n Considering how many employees, friends, and family demand an entrepreneur\u2019s energy and time\u2026 that\u2019s a compelling argument.<\/span><\/p>\n So what does self-care look like? Each person is unique, so there is no one right answer for how to perform self-care. But embracing healthy habits such as exercising, getting enough sleep, and practicing mindfulness is a great place to start.<\/span><\/p>\n Aerobic exercises such as running, biking, or kickboxing are excellent for increasing heart health (<\/span>The American Heart Association recommends 30 minutes, 5 days a week<\/span><\/a>). Still, they also lead to the release of \u201cfeel-good\u201d neurotransmitters in the brain. <\/span>Endorphins, serotonin, dopamine, and norepinephrine<\/span><\/a> are produced while performing aerobic exercise. \u00a0These chemicals help to regulate your moods. Ryan Collins of Healthline shares,<\/span><\/p>\n Regular exercise also helps balance your body\u2019s level of stress hormones, such as adrenaline. Adrenaline plays a crucial role in your fight-or-flight response, but too much of it can damage your health.<\/span><\/p><\/blockquote>\n Good sleep habits have been shown to <\/span>increase productivity<\/span><\/a> at work by reducing mistakes and allowing you to refocus more quickly from distractions. Not to mention that sleeping less than 6 hours a night is one of the best predictors of professional burnout, according to the <\/span>National Sleep Foundation<\/span><\/a>.<\/span><\/p>\n Developing a mindfulness practice has been linked with decreased <\/span>anxiety<\/span><\/a> and <\/span>depression<\/span><\/a>, among other benefits (including <\/span>improved cognition<\/span><\/a>!) The<\/span> American Psychological Association<\/span><\/a> defines mindfulness as <\/span>\u201c…a moment-to-moment awareness of one’s experience without judgment.\u201d <\/span>Practices such as meditation and yoga are rooted in mindfulness.\u00a0<\/span><\/p>\n The <\/span>Be honest with yourself<\/b><\/h2>\n
Free Business Startup Kit<\/h2>
Get your free startup kit<\/i><\/a><\/div><\/div><\/div>Free Business Startup Kit<\/h2>
Get your free startup kit<\/i><\/a><\/div><\/div><\/div>Free Business Startup Kit<\/h2>
Get your free startup kit<\/i><\/a><\/div><\/div><\/div><\/p>\nKnow how <\/b>you<\/i><\/b> work best<\/b><\/h2>\n
Recognize and show gratitude for success<\/b><\/h2>\n
Find your work\/life balance<\/b><\/h2>\n
Practice self-care<\/b><\/h2>\n