Despite being coined by psychologist Herbert Freudenberger in 1974, burnout is more relevant today than it has ever been. The increasing pressure of the working world and the rise in working from home have blurred the lines between hard work and overworking. That’s why burnout is on the rise, with more than 50% of workers in England and Wales reporting their work is becoming more intense. But what actually is burnout and how can you turn it around once it hits? In this article, we’ll be answering exactly that and explaining how to deal with burnout at work.
How To Deal With Burnout In 6 Easy Steps
If you’re struggling to get up for work in the morning or have noticed a rapid decline in your productivity, you might be well on your way to burnout. This feeling can contribute to a variety of mental health conditions like anxiety and depression, so it’s important you implement some healthier working habits before your burnout gets out of hand. Keep reading to find out how.
- What Is Burnout
- Signs Of Burnout At Work
- How To Deal With Job Burnout
- How To Recover From Burnout While Still Working
What Is Burnout
Burnout is a form of exhaustion that occurs when we get so caught up with life’s responsibilities that we forget to take a step back and rest. It’s often job-related but can also happen when we experience too much emotional, physical, and mental fatigue in other areas of our lives. Burnout is extremely common and can come about very suddenly, so it’s important to maintain a healthy and balanced lifestyle to avoid it.
Burnout is similar to stress and can even be caused by stress, but they are not the same thing. Stress results from too many demands on your time and energy, leaving you feeling overwhelmed. Burnout, on the other hand, is the product of excessive demands and leaves you feeling depleted.
It’s not a medically diagnosable condition, but it can have a serious toll on your physical and mental health if ignored. Long-term burnout can make you more susceptible to colds and flu and a range of mental health conditions.
There are four main types of burnout:
- Overload burnout: This is the result of excessive work in the pursuit of success. You may neglect your health and personal life to prioritise success in your career.
- Under-challenged burnout: This happens when you feel underappreciated and bored at work. It may be that your job doesn’t provide learning opportunities or give you any room for professional growth. Often, those experiencing this form of burnout will distance themselves and avoid responsibilities.
- Neglect burnout: This form of burnout often results from feeling incompetent or being unable to keep up with your responsibilities. It’s closely connected to imposter syndrome.
- Habitual burnout: The most severe form of burnout. This happens when you experience chronic physical and mental fatigue. It can sometimes cross over into depression and suicidal thoughts, so it’s crucial to seek professional help at this stage.
Signs Of Burnout At Work
In order to address burnout before it gets out of hand, we need to be able to recognise its signs. Burnout can be identified in a wide range of ways, from physical symptoms to behavioural changes. Job burnout can primarily be characterised by a lack of motivation, pleasure in your job, and belief in your ability to complete tasks. But its symptoms extend much further than this, and these are a few of the key things to look out for:
Physical Signs
- Chronic fatigue: Persistent exhaustion, even after resting for prolonged periods.
- Insomnia: Difficulty falling asleep despite being tired.
- Increase in illness: More frequent colds, flu, or other illnesses.
- Headaches and muscle pain: Unexplainable back pain, muscle pain, or headaches.
- Changes in appetite or sleeping habits: Significant changes in eating or sleeping patterns.
Emotional Signs:
- Feeling overwhelmed: A constant sense of being overwhelmed by tasks and responsibilities.
- Sense of failure and self-doubt: Feeling like you’re not doing enough or not meeting expectations.
- Loss of motivation: Lack of enthusiasm or interest in work and other activities.
- Detachment: Feeling disconnected from work and personal life.
- Increased irritability: Short temper, frustration, or mood swings.
Mental Signs:
- Decreased concentration: Difficulty focusing, remembering things, or making decisions.
- Negative outlook: Pessimism about work, feeling helpless or hopeless about your job situation.
- Reduced performance: Decrease in productivity and effectiveness at work.
Behavioural Signs:
- Withdrawal: Avoiding social interactions and isolating yourself from colleagues.
- Procrastination: Delaying or avoiding tasks, increased reliance on coping mechanisms (e.g., smoking, alcohol).
- Skipping work: Increased absenteeism, arriving late, or leaving early.
Workplace-Specific Signs:
- Work avoidance: Avoiding work-related tasks or finding excuses to avoid work.
- Lack of accomplishment: Feeling that your work doesn’t matter or isn’t making a difference.
- Increased cynicism: Negative attitude towards work, colleagues, or the organisation.
Impact on Personal Life:
- Strained relationships: Conflicts or withdrawal from friends and family.
- Decreased enjoyment: Lack of interest in hobbies or activities you once enjoyed.
How To Deal With Job Burnout
A proactive approach is necessary to deal with burnout at work; it won’t go away if left unmanaged or ignored. Start by making small changes to manage your stress and improve your work environment before gradually introducing more significant adjustments.
1. Identify What You Can Control And Act On It
Figure out which aspects of your work you can influence and make the necessary changes to reduce stress. Discuss your workload or working environment with your manager and use their support to find practical solutions that improve how you feel about work.
2. Find And Engage In Activities That Help You Recharge
Set aside time for hobbies, exercise, and social activities that you know bring you joy. These activities will help you relax and are essential for physical and emotional recovery. It’s well known that physical activity can significantly reduce stress levels, so try to embed something active into your routine.
3. Establish Clear Boundaries Between Work And Personal Time
Set limits on your working hours and have the discipline to stick to them. Your personal time should be reserved for rest and activities entirely unrelated to work.
4. Prioritise Sleep
As science progresses and we’re increasingly understanding the benefits of sleep, it’s becoming clear how integral it is to our well-being. Without adequate sleep, it’s impossible for us to recharge physically and mentally, so it should be top of the agenda when addressing burnout.
5. Take Short, Regular Breaks
While it might sound counterintuitive, regular breaks are one of the best ways to maximise productivity and reduce stress. So, be sure to take 5 minutes here and there to prevent fatigue.
6. Assess Your Options
If your burnout is linked to your job or workplace, it might be worth considering the lifestyle changes that would make a positive difference. That might be shifting roles within your workplace or looking for new opportunities elsewhere.
How To Recover From Burnout While Still Working
Dealing with burnout doesn’t necessarily mean leaving your job. Instead, think about your work-specific stressors and how you can mitigate them. Whether that’s having an open discussion with your manager, discussing your situation with colleagues, or finding a way to adjust your work schedule, there are plenty of ways you can manage your burnout while working.
Almost all workplaces have systems in place to help employees avoid burning out. One of these that is often undermined is annual leave, as many workers forfeit portions of their annual leave in favour of financial reimbursement. Your permitted time off from work is very important as it gives you a chance to rest and recharge, so using it all is always a good idea.
Discussing the issue with your manager or colleagues can be difficult, as many believe it will negatively impact their career. That’s why it’s important to approach the conversation honestly and openly with a problem-solving attitude. Burnout is natural, and bringing it up demonstrates a high level of commitment to your job. A supportive workplace will appreciate how you’ve handled the issue and work with you to find solutions.
Your Job Burnout Recovery Starts Now
Burnout at work is far more common than many believe. Its impact extends much further than just the workplace, and when left unmanaged, it can become hugely detrimental to our physical and emotional well-being. That’s why a proactive attitude and early intervention are necessary to see an improvement in our mindset towards work. Job burnout recovery is possible, even when working, but it will require patience and honesty. Be kind to yourself as you navigate this tricky period of your career and learn from it to shape your next steps in the working world.
Find further well-being support and speak to qualified mental health professionals in the LADZ app. Our extensive library of articles and guides offers advice on a wide range of topics to help you navigate life’s highs and lows. Alternatively, find the help you’re looking for with our vast network of industry-leading well-being experts.
