Job burnout: How to identify and take action to overcome
Job burnout is a special type of work-related
stress — a state of physical or emotional exhaustion that also involves a sense
of reduced accomplishment and loss of personal identity.
Burnout is a state of
emotional, physical, and mental exhaustion caused by excessive and prolonged
stress. It occurs when we feel overwhelmed, emotionally drained, and unable to
meet constant demands. As the stress continues, we begin to lose the interest
and motivation that led us to take on a certain role in the first place.
Effects of burnout:
Job burnout can
affect our physical and mental health. Consider how to know if we've got job
burnout and what we can do about it. Burnout
reduces productivity and saps our energy, leaving us feeling increasingly
helpless, hopeless, cynical, and resentful. Eventually, we may feel like we
have nothing more to give.
The negative effects
of burnout spill over into every area of life—including our home, work, and
social life. Burnout can also cause long-term changes to our body that make us
vulnerable to illnesses like colds and flu. Because of its many consequences,
it’s important to deal with burnout right away.
How we can understand that we are on the road of burnout:
We may ask ourselves
the following questions-
- Is every day
we feel as a bad day?
- Are
we seemed to care about our work or home life like a total waste of energy?
- Are
we exhausted all the time?
- Do
we feel like nothing we do makes a difference or is appreciated?
- Do
we drag ourselves to work and have trouble getting started?
- Have
we become irritable or impatient with co-workers, customers or clients?
- Do
we lack the energy to be consistently productive?
- Do
we find it hard to concentrate?
- Do
we lack satisfaction from our achievements?
- Do
we feel disillusioned about our job?
- Are
we using food, drugs or alcohol to feel better or to simply not feel?
- Have
our sleep habits changed?
- Are
we troubled by unexplained headaches, stomach or bowel problems, or other
physical complaints?
If most of the answer yes as continuous basis, we might be experiencing job burnout. Consider talking to a doctor or a mental health provider because these symptoms can also be related to health conditions, such as depression.
Possible causes of job
burnout
- Job burnout can result from various factors, including:
- Work-life imbalance
- Dysfunctional workplace dynamics
- Long hours and/or
working during off hours/weekend
- Working with community
with more severe problems
- Unclear job expectations
- Supervision
dissatisfaction
- Lack of appreciation
and recognition of work
- Lack of evaluation or
appraisal on performance
- Task ambiguity or not
clear
Handling job burnout
If we think we’re suffering from
work burnout, there are steps which can be taken to improve our mindset and
situation:
- Try to find
value in our work. We can try to see
value in the work that we perform. Maybe it’s a necessary role that helps
people, or one that requires a certain skill level.
- Cut down contact
with negative people. Negative
people can spread their energy to us and bring down our mood. Stay away
from them as much as we can.
- Reach out to
people close to us. Talking
to our partner or family about how we feel at work can be helpful.
- Socialize with
coworkers. Interacting
with coworkers can help ease the grind.
- Make new friends. Meeting new people can take our mind off of work and
will expand our social circle.
- Take time
off. Sometimes, all we need is some time
off. Use vacation days, sick days, or a temporary leave of absence.
Refocus and figure out where you need to make changes.
- Set
boundaries. Boundaries
are important in every area of life. Saying no to some tasks can help you
regain a sense of control.
- Make time to
relax. Try meditation,
or practice mindfulness.
- Get
creative. Try a new
hobby, or pick up an old one. Paint, draw, or make crafts. Creativity is a
powerful force against work burnout.
- Evaluate your options. Discuss specific concerns with your supervisor.
Maybe you can work together to change expectations or reach compromises or
solutions. Try to set goals for what must get done and what can wait.
- Seek support. Whether you reach out to co-workers, friends or
loved ones, support and collaboration might help you cope. If you have
access to an employee assistance program, take advantage of relevant
services.
- Try a relaxing activity. Explore programs that can help with stress such
as yoga, meditation.
- Get some exercise. Regular physical activity can help you to better
deal with stress. It can also take your mind off work.
- Get some sleep. Sleep restores well-being and helps protect your health.