Burnout, burnout, burnout. It’s one of those things that everyone talks about, but few people really understand. You know that it’s caused by prolonged stress and can lead to reduced effectiveness and motivation, but what exactly are the external and internal factors that contribute to burnout? Let’s dive in!
Oftentimes the external factors are things you don’t have much control over:
- Workload: Too much work, too little time, and too many deadlines – oh my! It’s enough to make anyone want to throw their computer out the window.
- Work environment: A toxic work environment can feel like a never-ending game of dodgeball, with negative relationships, lack of support, and unreasonable demands coming at you from all angles.
- Role ambiguity: Feeling like you’re lost in a maze with no map or GPS can cause stress and confusion, and ultimately lead to burnout.
- Organizational culture: If your workplace values overworking, competition, and discourages work-life balance, it’s like they’re asking for a one-way ticket to Burnoutville.
- Job insecurity: It’s like a dark cloud that follows you around, raining down stress and anxiety every time you think about it.
- Chronic illness and/or taking care of loved ones: External factors of burnout don’t just happen because of work. High levels of stress due to your own illness or a loved one’s can take it’s tole as well.
Here are the internal factors that you do have more power to change:
- Personality traits: Certain personality traits like perfectionism, people-pleasing, pessimism, and workaholism can lead to burnout.
- Ineffective coping strategies: Sometimes you just don’t cope well, and turn to unhealthy habits like drinking more or procrastination. Understandable, but not exactly the recipe for a stress-free life.
- Unrealistic expectations: Setting unrealistic goals or expecting too much of yourself can lead you right into overwhelm.
- Lack of self-care: Neglecting self-care activities like exercise, healthy eating, and adequate rest is like trying to drive a car on an empty tank. Eventually, you’re going to run out of gas and break down.
- Poor boundaries: Having trouble setting and maintaining boundaries at work and in personal life can make you feel like a doormat – constantly getting walked all over and never feeling like you have control. It’s exhausting just thinking about it!
Now, if we dig a little deeper we can unearth and heal the pesky hidden beliefs that have been running the show. Here are a few examples of what those false beliefs sound like:
- Perfectionism: “I have to be perfect at everything I do”
- Ineffective coping strategies: “I’m not good enough”
- Unrealistic expectations of self: “I’m the only one who can do this job well”
- People-pleasing: “I can’t say no to requests from others”
- Poor boundaries: “I can’t take a break or time off”
Do any of these factors sound familiar? If so, congratulations because when you’ve uncovered the belief system you really are at the root of the problem. And when you change those beliefs you can enjoy your life without completely burning out.
So, if you’re feeling burnt out, overwhelmed, or just plain fed up, take a step back and evaluate what external and internal factors might be contributing to your condition and what beliefs may be ready for an upgrade. And don’t forget to laugh a little – it’s medicine for the soul!
Kindly,
Coach Mary Ellen
