AVOIDING BURNOUT AND TIME MANAGEMENT

Dr. Paul Standal treats symptoms of burnout by encouraging his clients to focus on self-care and their own healthy self-interest. They are encouraged to understand themselves and to identify their core values, recognizing their vulnerabilities and acknowledging their strengths.

He helps his clients establish appropriate balance between relationships, family, personal, health, fun, spiritual life and work.

The symptoms of burnout are an inability to say “no” to added responsibility or feelings of anxiety in delegating activities to others. Feeling overly responsible without a commensurate sense of control or power, with continued and persistent pressure to perform, fuels burnout.

Burnout occurs when highly effective, motivated, hardworking people start to experience physical and emotional exhaustion from their job. The symptoms of burnout include lethargy, lack of motivation, increased physical ailments and sickness. Increased use of alcohol and other substances in an attempt to escape mounting stress and crisis can exacerbate symptoms. You can feel feelings of helplessness and hopelessness and even suicidal intent when burnout is severe.

Workers who are obsessive compulsive about their job are more susceptible to burnout. Their inability to modulate pressures of demands, coupled with inability to delegate, leads to unreasonable and unrealistic demands on themselves. They can feel irrational guilt and shame over their perceived shortcomings.

Stages of Burnout

Honeymoon Stage

This stage occurs when you take on a new position. You are excited, working long hours and forget about taking care of yourself, physically or psychologically.

Energy Shortage

You are still working hard at the job, but are becoming disgusted, frustrated and dissatisfied. You begin to feel a sense of job dissatisfaction, with increased inefficiency on the job. Production begins to decrease with missed deadlines and more sick days. You may start to have insomnia, with increased use of substances.

Chronic Symptoms

Symptoms become noticeable with increased physical stress symptoms like headaches, muscle aches and digestive problems. Feelings of helplessness and hopelessness begin to be noticed, with increased anxiety, and agitation. Resentment and victimization begin to be felt.

Crisis

Symptoms become acute with increased medical problems and lost workdays. Stress-related physical problems increase with increased need to escape the job, family and other friends. Alcohol and substance use becomes more prevalent.

Breakdown

Symptoms become unmanageable and life-threatening. Workaholic behaviors become unmanageable with possible heart attacks, mental breakdowns or substance-induced medical and psychological problems. Employee is no longer able to work and may need hospitalization.

Helpful Hints for Managing Your Time

For many people in today’s demanding occupational environment, time management is a key to reducing feelings of frustration, stress and overwhelm and burnout. If you find yourself juggling obligations, chronically late and unable to complete tasks efficiently or effectively, Dr. Standal helps you reduce occupational stress by incorporating healthy time management tips. Here are a few examples:

1. Write down your goals for each day.
2. Break your larger goals into smaller, manageable tasks.
3. Prioritize your tasks.
4. Be realistic, giving yourself 2-3 times more time to complete a task than you may have originally planned.
5. Learn to say “no” before you take on too much. Don’t take on more than you need to with too much on your plate.
6. Delegate tasks whenever you can. Do not allow yourself to get spread too thin.
7. Avoid distractions, completing each task before you start the next one. Don’t leave any one undone.
8. Take a five minute beak every hour when working on a project throughout the day.
9. Use a calendar or organizer for important dates.
10. Acknowledge a job well done.