On the lookout for burnout.

How you can try so hard to succeed and yet fail?

What happens when you run a machine too hard and too long? Simple--it burns out. The same thing can happen to the human machine. When people strive too hard and too long to reach a goal, they burn out. Burnout is a state of fatigue and/or frustration brought on by an intense pursuit of a goal or devotion to a cause. It brings on a series of physical, emotional, and psychological problems. Who

Suffers From Burnout?

Super achievers suffer from burnout. They usually have overly full schedules and yet still find the time to take on more. They have a difficult time saying 'No!' to the requests of others. When working on projects they usually do more than their share. Part of their problem relates to their hesitance to delegate things to others. They like things done right and done on time. Consequently, they do almost everything themselves.

I liken burnout victims to jugglers. They pick up three balls (jobs, tasks, causes) and start juggling them. Once they feel competent enough, they pick up two more balls ... then three more. Now they re juggling eight tasks at the same time. Other people marvel at the burnout victim's ability to do so many things at the same time. The victim's pat response is: "I work well under pressure." That is true. However, nobody works well under extreme levels of tension and pressure for extended periods of time; eventually the overall quality of his or her work diminishes. Consequently, people around them become increasingly skeptical, disappointed, and critical of the victim's work. The victim senses these negative feelings and then overcompensates by pushing themselves even harder. The person proceeds to pick up four more balls for the juggling act! The quality of work deteriorates even further--and the vicious cycle of burnout claims yet another victim.

The people who fall prey to burnout are not bad people. They simply lose their perspective of what is really important in life. They strive too hard to reach a goal in one area of their life such as their career and let the other areas of their life (family, social, personal, etc.) flounder. They usually do not heed the warning signals or symptoms of burnout because they honestly believe things will get better soon. They don't! They simply expose themselves to too much stress over too short a period of time and they burn out. Even when they're lucky enough to achieve their goal and get what they want, it usually isn't what they expected. In other words, the reward doesn't seem to compensate them for their efforts.

Are You in the Process of Burning Out?

Most people like to know whether they are one of the unlucky victims of burnout. If so, you are probably exhibiting some or all of the burnout symptoms. These include things such as constant exhaustion, paranoia, forgetfulness, emotional tension, boredom, lethargy, impatience, irritability, skepticism, cynicism, or even a 'superman' complex--a sense of omnipotence. However, do not rush to the burnout doctor if you are experiencing some of these symptoms. It is common for everyone to experience some of these ills occasionally, yet temporarily, in some areas of their lives. The burnout victims, on the other hand, have symptoms that are constant, growing, and pervasive throughout all aspects of their lives. They are truly sick, physically and emotionally.

How Do You Prevent or Recover From Burnout?

The following activities can help prevent you from becoming a burnout victim. They can also aid you in recovering from a burnout that you may already be experiencing. In following these guidelines, do not try to change too many of your behaviors at once. That will result in a quick case of frustration and a reversion back to your comfortable old behaviors. Attempt one new behavioral change at a time. Do not try an additional new behavior until you have comfortably mastered the previous one. In this way, your new healthy behaviors will last.

1. Try to limit the overall number of hours you work. The classic burnout victims work excessively long hours all seven days of the week. Even when they're home or out socializing, they can't stop thinking and talking about their jobs. They wear themselves down physically and mentally.

2. Set goals and write them down. Most burnout victims work so hard and so long because they get bogged down in too many trivial tasks. Very often the really important jobs, the ones with a high payoff, never get done. This lack of task perspective is very often the direct result of not having clearly defined goals in writing.

By knowing what is truly important to you in your life, and by having clearly written goals and action plans, you are better able to differentiate the high-payoff tasks from the low-payoff tasks. Then, if you spend most or all of your time doing your high priority tasks, you'll probably accomplish twice as much in half the time.

3. Learn to say 'no!' Burnout victims have a difficult time telling people that they are not able to do another task. They feel it may compromise their omnipotent image. Ironically, taking on too much puts so much pressure on the burnout victims that the overall quality of their work decreases and their superhero image suffers anyway. When you feel you have more than enough to keep you busy, politely refuse to take on more.

4. Delegate More Effectively. As mentioned earlier, one of the hallmark problems afflicting burnout victims is their inability to effectively delegate tasks to others. They must resist the tendency to do everything themselves. Train others, especially your assistants, to do your routine and low priority tasks. Also, delegate the right to make mistakes. That's how others learn. Give them their space to do things on their own. You should be spending your time on planning and completing your high-priority tasks.

5. Exercise. One of the most effective ways to relieve tension and stress is through exercise. It not only helps you avoid a burnout episode, but it also helps you circumvent many other physical ailments. Workaholics and super achievers complain that they do not have the time to exercise. On the contrary, taking time out of a busy schedule to exercise usually makes you feel less fatigued while you're working and actually increases your level of awareness and productivity on the job. Force yourself to get at least 200 minutes of physical activity per week, spread out over at least five separate days.

6. Break your routines. Don't follow too rigid a schedule. Too much structure gets you into a rut. Purposely go out of your way to do some things differently, to do some new things, and to do them at different times.

7. Try to relax. Kick back every so often during each day. Let your mind wander, not thinking about anything in particular, and especially not about work. These are necessary recharge breaks. Take long, hot baths at home to relieve tension. You will find that this is an ideal way to relax both your mind and body.

8. Spend more time with your family. I realize not everyone is married or has a family, but those who do should schedule their family members into their appointment book and respect the entry as they would any other business appointment. Eat at least one meal per day with your family. Try to keep work-related calls to a minimum at your home. Get to really know the people who are very important to you in your life.

9. Take time for yourself. Get away by yourself intermittently. Spend some time alone getting to know who you really are. Meditate. Relax. Read light, enjoyable material. Pursue a hobby that has absolutely nothing to do with your line of work, but is relaxing and enjoyable. Treat yourself--you deserve it.

10. Finally, don't take life too seriously. Believe it or not, you're not indispensable. Not to the world. Not to your country. Not even to your club. Everything will go on with or without you. Let up on yourself and others. Yes, you do make a contribution--but don't overestimate your own value and worth. Do what you do and do it well, but don't kill yourself in the process, because then you're of no value to the people and causes for which you were working. Take care of yourself and enjoy all aspects of your life, not just work. Everyone will be the better for it--especially you.

Dr. Tony Alessandra, CSP, CPAE has authored 13 books, recorded over 50 audio and video programs, and delivered over 2,000 keynote speeches since 1976. This article has been adapted from Dr. Alessandra's book, Charisma. For information about Tony's keynote presentations, please call The Frog Pond Group at 800-704-FROG (3764) or email [e-mail].