Dealing with burn out
We all deal with it at some point in time. People who have a sever case of loyalty are prone to put a lot of effort into jobs and projects that don't refresh the spirit as much as it wears it down. My mom gave me a few work sheets with some questions and some exercises that can help you work through your stress.
I found them very helpful in identifying some things in my life that are within my control, and that can give me a better handle on the stresses that my job brings. I took them and created a set of 3 very clean worksheets that you can download below.
I'm not sure who made these in the first place, but if you do, please contact me so that I can give them proper attribution, and perhaps put them under a Creative Commons license.
Download all three pages
All three worksheets in one PDF file.
What's on each page
Page 1: A Burnout Checklist
Constantly giving of oneself without adequate replenishment may result in stress. Ask yourself:
- Do I no longer have the initial enthusiasm that brought me here in the first place?
- Is the paycheck the only reward now?
- Do I feel angry if I am asked to do any task?
- Do I find myself delaying making daily activity plans?
- Does my family not enjoy my presence anymore?
- Do I daydream of a different job?
- Do I feel a sense of despair when I think about the future?
- Do I dread going to work in the morning?
Page 2: Burnout Game Plan
Individuals in control of their lives have a deliberate game plan. Beneath each of the items below, identify your confidence in your abilities, what might be encumbering your improvement in these areas. Individuals with a game plan are:
- Well informed.
- Sensitive to their stress levels.
- Realistic in assessing their skills and resources.
- Adding diversity and interest to their lives and put their jobs in perspective.
- Able to organize their time and space effectively and evaluate progress towards goals.
- Are active in molding their environment to meet their needs.
Page 3: The Cure For Burnout: Refueling Your Tank
Choose one area that is low and creatively brainstorm some ways to increase the time devoted to this area by 10 percent over the next month. The purpose in setting a modest goal is to be sure it is attainable. Set yourself up to win.
Let both your intuition and your logic tell you which is most important to improve. Frequently, a small improvement in one critical area can make a big difference toward moving you back to a balanced life. Be Specific. In the space below write down up to three specific steps that you can take to affect one of the items above. What percentage of the time do you get an adequate amount of each of these?
- Proper rest
- Good nutrition
- Daily nonstressed exercise
- Time alone
- Time to read and learn
- Spiritual growth
- Intimacy and love
- Fun, joy and play
- Quality time with family and friends
- New interests or hobbies
- Regular and frequent vacations
- Sense of purpose
