Quiz Results

Are You Burnt Out?

If You Scored 0-3

Be on the Lookout for Burnout

Even if you feel you have a healthy quality of life, it may be wise to evaluate other areas of life to improve your wellbeing.

*The following information is not medical or legal advice. This information is used for educational purposes only.

The sooner you identify and address these concerns, the sooner you will feel better! Adopting a lifestyle of self-care and self-compassion takes time because we have to work against the many ways we think and act. So what are some action steps you can take today? This week? This month?

Evaluate your options.

Discuss specific concerns with your supervisor. Maybe you can work together to change expectations or reach compromises or solutions. Try to set goals for what must get done and what can wait.

Seek support.

Whether you reach out to coworkers, friends or loved ones, support and collaboration might help you cope. If you have access to an employee assistance program, take advantage of relevant services.

Try a relaxing activity.

Explore programs that can help with stress such as yoga, meditation or tai chi.

Get some exercise.

Regular physical activity can help you to better deal with stress. It can also take your mind off work.

Get some sleep.

Sleep restores well-being and helps protect your health.

Mindfulness.

Mindfulness is the act of focusing on your breath flow and being intensely aware of what you're sensing and feeling at every moment, without interpretation or judgment. In a job setting, this practice involves facing situations with openness and patience, and without judgment.

Mind. Body. Environment.

Caring For Our Minds

What is the extent of our control? Can we fully control our minds? How does our thinking affect possible burn out or self-care?

We may not be able to stop every intrusive thought as it enters our mind; however, we can choose to either ruminate or move on. We may need to meet with our own therapist, learn new skills, or address unresolved grief or trauma-triggers. We will need to build awareness of our thoughts and how that impacts our emotions, assumptions, and behaviors. We won’t be perfect at controlling our thoughts, yet if we want to have peace of mind, we’re going to have to wage war on our thoughts.

First, try to identify when you tend to think unhelpful thoughts. Is it a specific time of day? Project or person at work? When you are tired? When you are overwhelmed or confused? Secondly, identify which type of distorted cognitions you often fall prey to. It likely falls under 10 Distorted Cognitions, which you can learn more about by taking our What’s Your Work Mentality Quiz. Thirdly, replace those distortions with a more realistic and compassionate, non-judgmental response. This step takes time!

Caring For Our Bodies

What is the extent of our control? Can we fully control our bodies? How does our physical being affect possible burn out or self-care?

We may have familial genetic factors that negatively impact our overall health. That, we cannot control. However, we can help support a healthy immune system, regular physical activity, nutrition, sleep hygiene, and other healthy practices. How would you rate yourself in these areas of maintaining health and self-care? What are some steps you can take to improve your health?

Addressing Our Environment

What is the extent of our control? Can we fully control our environment? How does our environment affect possible burn out or self-care? Consider your personal and professional environment. What adds additional stress or comfort? How can you maximize those helpful factors and decrease the impact of the negative ones? Do you set boundaries for your workload, caseload, and hours? Do you have a difficult time saying no? Do you rejuvenate in your personal time so you are fresh for work the next day? What does your schedule say about your habits? Do others at work or home support you or demand more from you? How does self-compassion fit into the equation

Consider additional content from Resource Rabbit if you would like to discover specific strategies to protect yourself from burnout. If you are interested in any capacity, you may already be showing signs of burnout. Do not wait until your engine light is on and your fuel tank is on E. Take care of yourself TODAY. Helping yourself today, helps your clients tomorrow.

“Keep an open mind as you consider the options. Try not to let a demanding or unrewarding job undermine your health.”

— Mayo Foundation for Medical Education and Research

References

Mayo Foundation for Medical Education and Research. (2021, June 5). Know the signs of Job Burnout. Mayo Clinic. Retrieved February 18, 2023, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art20046642#:~:text=Job%20burnout%20can%20result%20from,need%20to%20do%20your%20work.