If you are experiencing burnout at work, you are not alone. According to the American Psychological Association (APA), stress and burnout are at an all-time high across all occupations. More than half of the 1,500 US workers surveyed in 2021 indicated that the demands of their jobs had led to burnout.
Outside the workplace, many people have been dealing with burnout, particularly in light of recent events. In a world full of uncertainty, it could be challenging to get through the workday.
The World Health Organization (WHO) defines burnout as an occupational phenomenon rather than a medical condition. It can manifest as:
- Both physical and emotional exhaustion
- Disinterest and cynicism at work Feeling ineffective, pointless, or even incompetent
Indications of fatigue
Consider whether and how much the following warning signs are present if you, a loved one, a friend, or a coworker are suffering burnout.
I’m worn out
Everyone gets tired occasionally, but feeling completely spent, as if you have nothing more to give, is a sign of burnout. If even the smallest tasks seem heavy to you, and you lack energy despite getting a decent night’s sleep, burnout is probably to blame.
Having more bad days than good ones
Think about whether your discomfort is recent or ongoing. You might be close to burnout if you frequently feel worn out, irritable, and out of sorts.
Health changes, both physical and mental
Burnout may cause physical changes. People who are experiencing job burnout report changes in their eating habits, like forgetting to eat because they are too busy or eating comfort foods to numb the pain, as well as an increase in headaches and stomachaches.
Stress levels have increased
Burnout and anxiety are inextricably intertwined because burnout is bad for creativity. Watch out for signs of anxiousness, particularly if they occur on a Sunday night as you get ready to start your workweek on Monday.
What are the main factors that lead to burnout?
Although there are many different situations and factors that might lead to job burnout, these are the six most frequent ones.
Overwhelmed by your workload: You feel as though there is never enough time to finish everything you have on your plate.
- Work-life imbalance: You miss out on time with friends and family because working long hours takes up so much of your time and energy.
- Lack of control: It seems as though you have no influence over anything that happens at work. You might think that the task you are given, the deadline you must meet, or the resources at your disposal are at the discretion of others.
- Uncertainty regarding your boss’s expectations: Tension and anxiety can be brought on by uncertainty about whether you’re meeting your boss’s expectations.
- Uncertain about your level of authority: You are uncomfortable, not knowing what the limitations of your authority are at play.
- Workplace toxicities include feeling misled, harassed, or intimidated by coworkers, as well as having your work unfairly criticized by your employer.
7 techniques for overcoming burnout
Ignoring your burnout can harm your career, alienate friends and coworkers, and even lead to mental health issues. If you want to prevent or deal with job burnout and enhance your general happiness and wellbeing, you might want to try one or more of the following strategies.
- Decide what is most important to you
Remember to take into account what’s most important to you while you’re reevaluating your goals for your career, your relationships, or any other aspect of your life. Priorities should be reevaluated, and they should be changed as necessary.
- Ask for help
Burnout may act as a catalyst for growth and improvement. Your life may alter if you seek professional assistance from a qualified mental health counselor. This is an opportunity to not only recover from burnout, but also to address the root causes of your unhappiness and develop stronger coping mechanisms. Learning how to manage stress is a great goal of therapy.
- Start expressing “no”
One could argue that the word “no” is the most potent one in the English language. Many of us have a tendency to be people-pleasers and find it difficult to set boundaries, especially when we worry about upsetting our peers and superiors. Give yourself liberty to decline requests for additional work. The two-letter word is one of the best treatments for burnout.
- Set boundaries
Self-care includes establishing boundaries. Don’t be afraid to set reasonable time and resource constraints when accepting a job. Ask for help when you need it, including if you need time extensions.
- Practice being mindful
You can control your thoughts and reduce your worry by learning to meditate and practice mindfulness. Although it takes some expertise to achieve this state, most people discover that making a tranquil space for reflection and relaxation may ease daily concerns, including job burnout.
- Enjoy some downtime
Spend some time by yourself relaxing, sleeping, and contemplating your goals. One of the most effective ways to overcome burnout is to allow yourself to enjoy yourself. Give yourself the gift of engaging in activities and time spent with people you enjoy. Go on a trip. You might gain new insight by moving to a new location.
- Perform physical activity
The path to greater physical and emotional wellness is through exercise. The release of endorphins is similar to a quick mood booster. Tension can be released through exercise. Additionally, emphasis.
