Thu. Apr 15th, 2021

Have you been feeling exhausted, helpless, and diminished? You might be feeling burnout at work.

What was manageable before may feel too much. As a result, your performance suffers as well as your self-confidence.

Let me tell you that you’re not alone. In fact, according to a recent study, 28% of millennials claimed feeling burnout at work.

This shouldn’t be a normal occurrence. If you’re experiencing burnout, don’t ignore it!

You need to find ways to regain your balance. In this post, we’ll list the signs and symptoms to watch out for. Plus we’ll give you a few tips on how to healthily overcome burnout.

Burnout at work
Photo credit to @christnerfurt via Unsplash

But First, What is Job Burnout?

Job burnout is a state of physical, emotional, and mental exhaustion due to chronic stress. It’s when the demands exceed your resources. As a result, you need to deal with stressors.

Additionally, burnout saps your energy which then reduces your productivity. Failing to address this problem can wreak havoc in other areas of your life. In fact, job burnout can affect you physically. It’ll make you vulnerable to sicknesses like colds and flu.

Here are the most common signs that your burnout at work:

Physical Signs

  • Feeling exhausted and drained most of the time
  • Chronic headaches or muscle pain
  • Change in appetite
  • Low immunity or frequent illness
  • Change in sleeping habits

Emotional Signs

  • Low self-confidence
  • Self-doubt
  • Loss of motivation
  • Negative outlook and emotions
  • Detachment
  • Feeling hopeless and defeated
  • Low sense of accomplishment

Behavioral signs

  • Slipping job performance
  • Procrastinating
  • Isolating yourself from colleagues, family, and friends
  • Skipping work or coming in late
  • Withdrawal from responsibilities

Are you experiencing any of these symptoms?

What To Do When You’re Burnout at Work

Identify What Stresses You Out

To address a problem, you first need to know the root cause.

According to Maslach and Leiter, these are the common cause of burnout:

  • Too much workload
  • Lack of control
  • Insufficient rewards
  • Workplace problems
  • Conflicting values
  • Unfair practices

Which of these are your stressors? If you’re not sure, then try tracking what happens at work. For instance, you can record what you’re doing, with whom, and how you feel.

This allows you to look back and analyze what’s stressing you out. The goal is to limit your exposure to such stressors.

What if your work is stressing you out?

Here’s a simple tip to help you figure out if it’s time to move on:

First, determine what you need. Next, assess the benefits and compensations you receive from working in your company. If there’s a mismatch, then maybe you need to reconsider some things.

Place Boundaries (Especially When You Work Home)

Take relaxation seriously.

But with the current work from home set-up, it’s harder for some people to place personal boundaries. In fact, some people will still find themselves checking emails after work hours.

It’s crucial to separate work from the rest of your life. Set a clear work schedule and stick to it. For example, any emails that you received after work hours will have to wait tomorrow.

Additionally, take up hobbies or activities that’ll help you relax. You can…

  • Meditate
  • Listen to music
  • Read a book
  • Visit family and friends

Be present and mindful during these activities. Don’t let your mind wander off towards what needs to get done at work.

Prioritize Your Health and Wellness

Start by having a physician assess your physical health. Remember, you need to take care of yourself as well.

For one, make sure you get enough sleep. Less than six hours of sleep can lead to fatigue, decrease in motivation, and low productivity. Additionally, you need to eat healthily, drink plenty of water, and exercise.

Another tip is to focus on your well-being. Take up journaling or go to therapy if necessary. You need to take care of yourself first before you can take care of others.

Get Organized

Do you worry a lot about forgetting a deadline? Or worrying that something might slip your notice?

These worries can cloud your mind and judgment. To help you clear your head, focus on getting organized.

Create a to-do list. Prioritize what needs to get done first. That way, you can concentrate on the task in front of you. Having a system in place will help you be more productive. Thus, lowering the risk of burnout at work.

Remember, work smart not hard.

Reach Out and Negotiate

Have you considered talking to your manager or HR?

If you’re having problems at work, consider asking advice or talking about it. Open channels of communication. For instance, if the workload is too much, you can let them know that you’ve been working on a job that isn’t within your scope.

Open and respectful communication helps create a positive environment. Angle the conversation about how certain changes will enable you to better serve your organization.

However, if the organization is unable or willing to make changes, maybe it’s time to move on.

Remember, no job is worth your health and mental wellness.

If you’re feeling the symptoms of burnout at work, then take these simple tips. Take a break, go on vacation, or use your sick days.

Remove yourself from situations that cause you stress. Recharge your batteries. Most importantly, seek professional help if other methods of recovery are necessary.