Avoiding Burnout
Learn the signs, prevention tips and suggestions for overcoming burnout.
3 min readWhether we love our jobs or not, we’re all susceptible to burnout.
Burnout is a constant feeling of physical, mental, or emotional exhaustion and pessimism in the workplace. And it usually results in a decline in your job performance and passion.
Triggers
There are many causes for burnout, including:
- Limited or no control. Your schedule or job requirements are determined for you without your input or you lack sufficient resources to properly do your job.
- Expectations. Unwritten, unclear, or impossibly high expectations that cause confusion and stress.
- Job mismatch. Working in a position not suited for your skillset or interests.
- Social dynamics. Being an introvert working in a social environment. Being an extrovert working in isolation.
- Values. Differences in convictions or a clash in business ethics.
- Out of balance. Feelings of resentment when your job eats up too much energy and time and takes away from family or social events.
Symptoms and Signs
If you’re wondering if you’re dealing with burnout, do a quick check-in with yourself.
Are you having any of these symptoms?
- anxiety
- depression
- digestive problems
- weight fluctuations
- changes in sleep
Would you answer “yes” to any of these questions?
- Do you dread coming back from vacation?
- Are you experiencing interpersonal problems at work and home?
- Are you irritable and impatient?
- Do tasks you once enjoyed no longer excite you?
- Is concentrating on assignments difficult?
- Do you have a negative attitude toward your coworkers and your performance?
Prevention
Burnout is preventable. Here are some ways to help:
- Take small breaks. Concentration wanes after a while.
- Evaluate and prioritize your time. Efficiency doesn’t necessarily equal effectivity. How are you using your time? Where and when are you most productive? How is the quality of your work?
- Set vacations in stone. Plan a trip away. Or consider a “staycation” for rest and relaxation.
- Reward yourself weekly. You’ll be more motivated when you regularly have something fun to look forward to.
- Determine what’s actually urgent. Set less urgent tasks aside for later. This will increase your productivity and help you feel more organized.
- Build community with coworkers. Build relationships with positive people who inspire and motivate you.
- Note your negative feelings. Pay attention to your negative thoughts, then focus on what you can change, not on what you can’t.
- Engage new passions. Look for a new hobby or reignite a forgotten interest.
- Unplug your devices. Maintain a clear distinction between work and home. Avoid checking office emails, voicemails, and logging in to work when you’re not at work
- Practice self-care. Taking care of yourself will bring you more energy and increase your productivity. Get rest, exercise, and good nutrition.
Keep in Mind
If you think you’re experiencing burnout, don’t ignore the signs. Reach out to your doctor or a mental health professional before you feel worse.
Sources:
Fortune. Published October 8, 2012. 5 ways to avoid burnout at work. Opens in a new window Accessed February 1, 2023.
Idealist. 5 things you can do each day to prevent burnout. Opens in a new window Published January 8, 2014. Accessed February 1, 2023.
Mayo Clinic. Job burnout: How to spot it and take action. Opens in a new window Published June 5, 2021. Accessed February 1, 2023.
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