What Is Job Burnout and What Can You Do About it?
“I’m stressed out”, or “I’m burned out”, are commonly used phrases, but stress and job burnout can be different.
The source of stress can be many and varied, originating from either your personal or work environment or both. You feel that you can overcome the problem; that it’s only temporary.
Work burnout can leave you feeling that nothing is ever enough. You can start to feel hopeless or feel nothing at all. Burnout is the consequence of prolonged stress.
From the World Health Organization: Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:
feelings of energy depletion or exhaustion;
increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
reduced professional efficacy.
While burnout isn’t recognized as a medical condition, it can cause various mental health issues including depression. Symptoms include poor decision making, shortened attention span, lack of motivation and a negative outlook. Burnout can also affect one physically: frequent headaches, intestinal issues, changes in sleep patterns and appetite, frequent illnesses and fatigue are common.
There are certain personality types that are prone to burnout. Are you a perfectionist or see the glass as half empty? Do you hate feeling you aren’t in control? If so, you are at higher risk of experiencing burnout.
Let’s address a few job-related causes of burnout. You’ve tried hard on Project X; put in hours of overtime and received no recognition. You can’t finish one assignment without having three more lined up behind. You have no idea of where to begin Project X because it’s outside of your knowledge base and your boss wants it done by tomorrow. These scenarios can contribute to burnout.
Employers too, lose by allowing employees to reach this state. There will be greater absenteeism, lack of enthusiasm and lower productivity rates. Keeping an eye out for job conditions that may contribute to burnout is necessary for a productive work force and a positive work environment. Tracking workloads, ensuring the person is well suited to a job task and setting reasonable expectations can ensure the loyalty and longevity of a valuable employee.
So, what can you do if faced with burnout? One of the most obvious solutions is to prioritize self-care. Try and get plenty of rest to recharge emotionally and physically. Quit procrastinating about going to the gym and switch that bag of chips to a fruit smoothie. Develop healthy habits to promote energy levels and physical well-being. Being on top of your game physically enables you to better meet challenges and boosts positivity.
Don’t let your job detract from your social interactions. Work/life balance is a must and is achievable with a few changes. Talk to your friends, family and partner about your feelings. Prioritize essential and non-essential tasks and interactions. Find a creative outlet and devote time to it. Try and limit your exposure to negative people and environments. Pessimistic Paula isn’t going to enhance your positivity. Step away from your job and take some time off to do something enjoyable.
Is there anything you can change at the office? Can you delegate less meaningful tasks to free your time needed for more important ones? Do you need to quit nodding yes to requests and set boundaries? Is there a meaningful aspect of your job on which you can focus to minimize the mundane? Would your boss be open to having a constructive, meaningful talk about the problem?
Rather than patching walls and replacing alarm clocks, realize that there are answers to the untenable situation of dreading facing your workday. Yes, you may have to change both physical habits and your mindset. You may have to take time to be honest and evaluate your priorities. And the simplest answer may be just to step away; take time off and switch off. Burnout is no joke, but it doesn’t have to be permanent. There are answers if you’re willing to take the steps to address the problem.