Dealing with burning out at work
Burnout may be there if you discover that even the smallest activities are difficult for you to complete, that you become upset easily with loved ones or coworkers, or that you feel like you can’t accomplish anything successfully.
Job burnout is characterised by three main symptoms:
- Lack of motivation
- Lack of pleasure in your job
- Lack of belief in your ability to complete tasks (a sense of inefficacy)
The majority of us feel as though we have too much to do, and balancing work and personal obligations day after day can leave us feeling frustrated and worn out. So let’s say it again: Are you feeling worn out and stressed out, and the feelings seem overwhelming? If so, you may be exhausted.
You may eventually feel burn out if:
Your workload is too big.
You have poor work relationships.
Your value doesn’t match with your company.
Your work doesn’t seem meaningful.
You don’t have enough time off.
You’re not recognized for what you’ve done.
You don’t have control over anything.
You don’t have work-life balance.
Although the term “burnout” suggests it may be a permanent condition, it’s reversible. An individual who is feeling burned out may need to make some changes to their work environment.
Approaching the human resource department about problems in the workplace or talking to a supervisor about the issues could be helpful if they are invested in creating a healthier work environment.
Here’re some tips to try out for yourself.
Accept that you are exhausted
To begin with, you must admit that you are burnt out. The emotional and physical tiredness brought on by persistent strains and stresses in your life are some important symptoms. You might be burnt out if you feel depleted, unable to finish chores, and as like your life-force battery is getting dangerously low. If you don’t feel refreshed when you wake up after a full night of sleep, that may be a sign of burnout.
Talk to your supervisor
Brainstorm, either alone or with your supervisor, some options for improving your situation, such as shifting your job duties, changing your work hours, or requesting more PTO. Then, discuss them with your supervisor or HR rep.
People are often hesitant to speak up when they need help, but if you don’t speak up and there’s not a clear signal to your boss that you need help, nothing will get resolved.
Spend some time alone
One of the only ways to fully heal is to take some time away from your workplace. In fact, a vacation might be the thing that revitalises your profession and puts you back in rock-star form.
Work within your means and capabilities. Even though not all of us receive a two-week paid vacation, the majority of reputable businesses provide their staff members some form of time off. Because knowledge is power, find out by doing some investigation. The greatest resources for this are HR and employee handbooks.
In order to continue paying your bills while readjusting and reenergizing yourself, try this way first. Not a problem if not. Simply go on a shorter trip.
Establish (and maintain) a work-life balance.
Boundaries for keeping work from creeping into your personal life are crucial for overcoming burnout. This can be especially tough when you’re working from home and the lines between professional and personal are more likely to blur—which can lead to work-from-home burnout. Setting boundaries can look like refraining from answering work emails and calls after a certain hour. The key is to communicate these boundaries with your employer so both sides can work together efficiently.
Don’t be afraid to say no
Do you ever feel obligated to always say “yes,” just because you are afraid of saying no? Perhaps you are afraid of appearing as though you can’t do the job, or are afraid of appearing rude or unprofessional. Either way, there are major psychological benefits to saying no when necessary.
Admittedly, it is difficult to say no, especially if saying it to a boss or co-worker. But it is even more difficult to say yes and then be unable to do the job to the best of your ability, or compromise your health and well-being in the meantime, which leads to burnout.
Think about changing jobs.
Workplaces that reward employees who work long hours or say “yes” to every project, or organisations that regularly lay off workers and expect their coworkers to pick up the slack foster a culture of burnout. If this describes your situation, it might be time to consider a job change.
Looking for a new job may also be a good idea if you lack support from your boss or HR rep, especially if talking to them about changing your work setup doesn’t improve things.
Seek professional help.
When your burnout-related feelings become too much to handle alone or interfere with your ability to function daily, it’s time to talk to a mental health professional. Seeking mental health treatment can and should be done at any time while you’re dealing with burnout, she adds, and in conjunction with other strategies to combat burnout.
Having the opportunity to vent, strategize, and gain an understanding of your situation can give you productive next steps not only for what you should do at work but for your mental health as well.
It’s especially essential to talk to a professional if you’re turning to alcohol or other substances to cope.
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