Are you self-sabotaging and burning yourself out at work?

There are many causes of work-related burnout; however, you have to question are you self-sabotaging?  Self- sabotaging can include a range of different behaviours. By taking steps to stop yourself from self-sabotaging, you have a much better chance of avoiding burnout.

Our workplaces can be harmful to our wellbeing. Constant demands, never-ending changes or lack of changes in some cases, toxic bosses and unreasonable procedures and policies are a few different things that can lead to burnout.

However, stressful work environments don’t always lead to burnout. Research shows there are a high percentage who do not suffer with burnout in the workplace. So, what do these people differently?

The difference being is that we are triggered by stressors differently, our perceptions of stressors differ, and how we react to stress is also dissimilar. Basically, some people appear to be resistant to burnout and others are at risk of self-sabotaging.

You need to look and determine if you’re at risk of burnout, take a close look at your behaviour and patterns. Are you not sleeping? Are you irritable? Are you focused? Do you drink to distract yourself from stress? These can all be signs that burnout could be creeping up on you.

Types of self-sabotage:

Being overly flexible

Of course, being adaptable and accepting change can be beneficial for you and your career; however, that is, until you overextend yourself. People-pleasers are at risk of doing this as they are driven by wanting to be appealing to others or to satisfy others.

Are your extremely adaptability and does this come from a place of trying to please other people? Yes?  you are sacrificing your own well-being to please others. Try to say no, I know this is a hard habit to break.  Start saying no to little things. Try to set better boundaries for instance are you working through your lunch? Try and to take 5 mins, then slowly increase this. You need protect your recharge time and this needs to be clear with both you and your manager. If your manager is not understanding about this, then this could be a sign that your working environment is not right for you.

Perfect or it’s not good enough.

Setting a high standard can be a positive and help strive towards success. However, when the standards become so high and unattainable this is when it becomes a problem. This is when you can become trapped in believing that others around us are perfect and that we need to be or that others expect the high standard from us also.  

Sound familiar? ask yourself what the consequences of something not being totally perfect, what would it feel like to complete a task without the heavy drain of being perfect. Ensure you are being kind to yourself as you would be to others. It can be instinct to give yourself a hard time, when you are sabotaging what can be a path to wellness. Trying to stop this can be hard and does take some deep acceptance that you do not always have to strive to perfection.

Imposter syndrome

New to your role? New tasks? Newly qualified? These can lead to syndrome (I believe most therapists feel at some point). Putting that pressure on yourself and making comparisons to others or that self-doubt can be a risk of overworking to almost prove your worth.

If this is something you suffer with. Remember, you got the role for a reason, you were given the tasks as somebody thought you could achieve, and you worked hard for those qualifications just like others. Recognise how you feel and work on that self-talk. Give yourself the kindest and compassion you would give to others.

I love my job, over doing it.

Do you love your job? As even people who love what they can suffer from a burn out and that self-sabotage. If can be easy to give up time away from work as being at work makes you happy; however, you just like everyone else needs that time away to recharge and relax. This can also help with your productivity. These people can be easily taken advantage of so set clear boundaries and look at other enjoyments in your life you could benefit from other than work.

Nothing I can do about it.

Deadlines? Given extra work? Pressure?

Accepting these things are rigid can sometimes be a type of self-sabotage. When sometimes having a conversation with yourself and your manager can often help with your load. Asking yourself, could I have some help off another colleague and what can I do to achieve this? Rationalising your deadlines or workload can be helpful. Then taking steps to achieve these can fill you with a sense of fulfilment; rather than being burnout over something you believe you have no control over.  

Work can be fulfilling and give you a sense of purpose sometimes, although there are risks that you can fall into self-sabotaging, and this can be a factor to stress and burnout. Self-awareness and mindfulness can help us prevent or deal with stress. However, most of us are guilty of letting our busy lives get in the way of being as mindful as we can or should be (self- sabotaging).

Start paying attention to whether your thoughts, feelings, and behaviours that create your stress can be controlled and if you are sometimes sabotaging. As saying no and having stronger boundaries can make a huge difference to your stress and burnout.