8 Habits That Lead to Emotional Burnout

Burnout is typically characterized as physical, emotional, and mental exhaustion, loss of drive and motivation, an inability to concentrate at work or school, feeling apathetic or lacking in emotion, and a decline in productivity. These symptoms can even lead to depression and anxiety disorders when not addressed. So to help you become more aware of whether you're overworking yourself or not, here are seven toxic habits that lead to burnout.

1. Not Taking or Enjoying Breaks

Do you find yourself constantly buried in your work? While you may think that overworking yourself means that you're being more productive, you may actually be depleting your own productivity. A study by the Interview Guys showed that people who skipped lunch had a burnout score of 73% and those who ate lunch at their desks had a burnout score of 54%. Even minor breaks, like taking a brief walk throughout the day, eating a healthy snack, or even a quick meditation session, can lessen your stress levels and decrease your levels of burnout. It's good to remember that when you don't use your off switch, you stand a higher chance of having burnout.

2. Perfectionism

Have you set that really high standards for yourself? Perhaps you're a high achiever whose ambition won't let you settle for second best. Or maybe you tend to work twice as hard as everyone around you to appear perfect. This type of thinking and habit can end up trapping you in a vicious cycle of always needing to maintain an image of perfection forever. But by always trying to look good, you may only end up exhausting yourself to the point of burnout.

3. Not Saying No or Advocating for Yourself

Do you find yourself agreeing to a lot of things? By always saying yes, you may commit yourself to an overwhelming and endless to-do list. Nobody is obligated to stand up and speak up for you, which is why it's important to learn how to advocate for yourself. If you don't speak up about an issue or mistreatment towards you or try to negotiate better terms for yourself, your initial anger may only morph into resentment and hopelessness. While it might not always end up in your favor, it's always important to stand up for what is best for you.

4. Poor Sleep

How much sleep do you get? As adults and young adults, it's recommended that you get seven to nine hours of sleep. If you already have a sleep cycle that helps you and that you agree with, then you don't need to change anything. Despite what many people think, pulling all-nighters does not help with your long-term performance. Your brain needs time to properly retain what you've learned and consolidate what you've been through during the day and sleep is necessary. It's a necessary tool to that. After all, you don't want to be performing at less than half a battery power at school or work.

5. Poor Time Management and Procrastination

Did you end up doing the things you said you'd do yesterday or last week? It's normal to procrastinate on things once in a while, however it may become a problem if it becomes a lifestyle. You may end up only heightening your stress levels and overwhelming yourself when you constantly put off tasks and projects. So if you struggle with time management and procrastination, it may help to do some research on how you can avoid putting off things and how to better use your time so that you can work, play, and relax. In the end, good time management can help you create a better balance in your life.

6. Not Exercising or Going Outside

Besides increasing your serotonin and dopamine levels, boosting your metabolism, and strengthening your immune system, exercise can also reduce your stress and hypertension levels. It's recommended to exercise three times a week for about 30 minutes. Even taking a short walk when you've been sitting all day can help to provide more circulation to your legs and prevent blood clots from occurring. According to a study by Ewert and Chang, being in nature has the added bonus of reducing psychological stress levels. You don't even need to be outside for long. Just 15 minutes can do the trick.

7. Failure to Perform Self-Care Routines

Do you push yourself to keep working, even when you're feeling fatigued and are lacking the motivation to? When you don't acknowledge the stress in your life or counter it with self-care routines, you increase your burnout levels. It's vitally important to have a balanced life. This means getting enough sleep and exercise and having a healthy diet and good coping mechanisms for stress. So never forget about days off and holidays. If you have paid time off, it benefits you to take it. Do activities that you enjoy and that soothes and relaxes you.

8. Not Asking for Help

Are you afraid to reach out for help? Whether it's because you're afraid of rejection or scared you'd be imposing on your fellow colleagues, supervisors, or professors, it may be difficult for you to ask for help when you need it. But the truth is it's hard and impossible to shoulder everything on your own, so when you need guidance or clarity on something, remember that it's not weakness to ask for help when you need it. Help is a necessity.

Are you experiencing burnout? Let us know in the comments below.

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