Betterment burnout is simply as the name suggests. It refers to the exhaustion and stress that can occur when someone is excessively focused on self-improvement. Although striving to better oneself is generally positive, it can become overwhelming and counterproductive if not properly managed. Simply put, it’s a situation where the quest to better yourself causes you to plunge into a sea of exhaustion.
Betterment burnout comes with feeling pressured to constantly set and achieve new personal, professional, or physical goals without taking time to rest or celebrate accomplishments. This has a lot to do with holding yourself to unrealistic standards and feeling that nothing is ever “good enough.” It entails taking on too many projects, courses, or self-improvement activities, leading to time management issues and stress.
When you ignore basic physical and mental health needs like sleep, nutrition, and relaxation in favor of productivity and self-improvement tasks, betterment burnout is inevitable. If you have been feeling constantly stressed, anxious, or overwhelmed by pressure to improve, this situation might be the underlying cause.
Causes of betterment burnout
- Societal and cultural expectations often dictate that one should always strive for more and never be content.
- Comparing oneself to others on social media and in life. This is a toxic comparison, especially on the internet, where people often showcase their achievements and progress. This can lead to feelings of inadequacy.
- Personal beliefs and values that emphasize continuous self-improvement and productivity.
- High-performance work cultures that reward constant improvement and productivity can contribute to burnout.
What are the signs of betterment burnout?
There are glaring signs that can signal you’re suffering from betterment burnout, including:
- Persistent tiredness that doesn’t improve with rest.
- Loss of enthusiasm for activities you previously found enjoyable or fulfilling.
- Increased anxiety, depression, or feelings of hopelessness.
- Increased irritability, frustration, and mood swings.
- Headaches, stomach issues, and other stress-related physical symptoms.
Avoiding betterment burnout involves adopting a balanced approach to self-improvement and maintaining a healthy lifestyle.
Smart ways to prevent betterment burnout
- Set SMART goals: Use the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) to set realistic goals that you can accomplish without overwhelming yourself.
- Prioritize: Balance short-term goals with long-term aspirations to keep your motivation steady and avoid feeling overwhelmed.
- Take care of yourself: Be intentional about getting adequate sleep, eating nutritious foods, and regularly working out to maintain physical health.
- Remember, mind matters: Practice mindfulness, meditation, or other stress-relief techniques to support mental health.
- Strike work-life coherence: Maintain a healthy balance between work, self-improvement activities, and leisure. Allocate time for relaxation and hobbies.
- Manage your time: Use time management techniques like time blocking or the Pomodoro technique to structure your day and include breaks.
- Stay kind: Accept that it’s okay to make mistakes and that not everything has to be perfect. Treat yourself with the same kindness and understanding that you would offer a friend.
- Celebrate small wins: Acknowledge and celebrate small achievements along the way to keep motivated and positive.
- Undergo digital cleansing: Take regular breaks from social media to reduce exposure to unrealistic comparisons and pressure.
- Don’t compare: Concentrate on your progress and goals, rather than comparing yourself to others.
- Asking for help helps: Share your feelings and experiences with friends, family, or a support group. They can offer advice, encouragement, and a different perspective.
- Involve the experts: Consider talking to a mental health professional if you’re feeling overwhelmed. They can provide strategies and support to manage stress and burnout.
- Say (and mean) no: Don’t overcommit yourself. It’s important to set boundaries and prioritize your well-being over taking on too many responsibilities.
- Insist on me-time: Reserve time for yourself each day to relax, reflect, and recharge.
- Be flexible: Be willing to adjust your goals and plans based on your current situation and how you’re feeling. Flexibility can help you stay resilient and reduce stress. Understand that it’s okay to change direction if something isn’t working. Adaptability can prevent feelings of frustration and burnout.
- Do what you love: Regularly engage in activities you enjoy that aren’t related to self-improvement. This can help you relax and maintain a well-rounded lifestyle.
- Strengthen your social circle: To beat betterment burnout, spend time with friends and family to build meaningful connections and support systems, rather than working yourself up over unmet and unrealistic goals.
- Be mindful: Incorporate mindfulness practices such as meditation, deep breathing exercises, or yoga into your routine to manage stress and stay present.
- Lean back: Find relaxation techniques that work for you, such as listening to music, reading, or spending time in nature.
Create a rhythm
If you are experiencing betterment burnout, it’s important to take steps to recover and restore balance in your life. Recognize that you are experiencing burnout, and understand that it is okay to take a step back. Admitting burnout is the first step towards recovery. Give yourself permission to rest and take a break from your self-improvement activities. This could mean taking a few days off or even longer, depending on your needs. If possible, take a vacation or a staycation to fully disconnect and recharge. Use this time to reassess your goals and determine which ones are most important to you as you consider whether some goals can be adjusted or postponed.
In addition, reflect on what specifically led to your burnout. Identifying the main stressors can help you avoid them in the future. Remove non-essential tasks and commitments from your schedule, focusing on activities that are meaningful and manageable. Gradually reintroduce activities at a slower pace, ensuring you don’t rush back into a hectic routine. You can also share your feelings with friends or family members. Their support and understanding can be invaluable. Consider seeking help from a mental health professional, such as a therapist or counselor, who can provide strategies to manage stress and betterment burnout.
Finally, recovering from betterment burnout requires acknowledging the situation, taking a break, and prioritizing self-care. By simplifying your routine, seeking support, setting boundaries, and adopting a balanced approach to self-improvement, you can restore your best self and continue your journey of personal growth in a healthier and more sustainable way.
Featured image: Flashvector/iStock
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