How to Avoid Work Burnout

Love it or hate it, work is one of those things that needs doing. Most of us spend a significant portion of our lives working and we do so to earn a living, which allows us to take care of our responsibilities and gives us room to enjoy things like vacations. Work can be enjoyable, but it is also often quite stressful. One of the major sources of stress in people’s lives is their work, and that stress can cause considerable damage to one’s health.

One of the challenges that comes with work is the possibility of work burnout. Being able to identify when you’re on the way to burnout, and how to recover from it can help you immensely.

What is work burnout?

Work burnout, also known as job burnout, is a form of stress related to one’s work. When a person is burned out, they are worn out physically, mentally, and emotionally, as a response to constant stress. Some people may feel as though they are powerless and empty, or they may feel useless.

The term ‘burnout’ is relatively new, coined around 1974. However, the experience described by that term is quite common, and is marked by a loss of pleasure in one’s work, a lack of motivation to get work done, and the sense of inability to do that work and complete assigned tasks. A person who is burned out or on the road to it may find themselves struggling with simple tasks or having uncharacteristically angry or irritable responses to loved ones.

Some of the signs that you may have burnout or are on the way to burnout include not being able to get a good night’s rest, feeling disconnected from your work, every day feeling like a bad day, having trouble telling the days apart, you’re no longer as efficient at work as you used to be, you struggle to concentrate, you feel exhausted all the time, you feel unappreciated, and you try to cope using alcohol and drugs.

Burnout affects you in various ways, making it imperative to deal with it decisively and quickly. Burnout may result in exhaustion, feeling detached from yourself and others, difficult work relationships, and a lack of satisfaction in your work. When burnout is severe, it can result in a weakened immune system, and physical and mental health issues such as depression and anxiety, and it may result in you leaving your job or the workforce entirely.

The Causes of Work Burnout

There isn’t always a singular cause for burnout; it can be caused by one or a combination of reasons. People react differently to stress, but some of the reasons that burnout can happen include the following:

Not having enough support

Even in the workplace, it’s important for people to feel connected with others, as well as seen and heard. A work environment in which a person can be themselves and can share their ideas reduces the likelihood of burnout.

Not having control

Burnout can result when a person doesn’t have a say in how much or the type of work they can undertake. If your targets keep shifting and you don’t know what’s happening or what is required of you, that can create a stressful environment in which burnout is more likely to occur.

Poor rewards

It’s true that work can be its own reward, but it’s also true that being paid what your work is worth, as well as having opportunities for creativity, growth, and meaningful challenges can also help.

Experiencing unfairness or injustice

The workplace has its fair share of challenges, but one challenge that can make it even more stressful is if there is unequal treatment. Whether it’s a boss playing favorites with assignments or criticism, or communicating expectations more clearly with some and not others.

Heavy workload

A heavy workload, combined with insufficient support and resourcing to get the work done, can lead to a lot of stress. Burnout can also occur if you tend toward perfectionism.

Misaligned values

Doing work that you’re passionate about makes that work feel meaningful. If your workplace has an ethos or mission that runs counter to who you are, it can create a stressful work environment that leads to burnout.

Overcoming and Avoiding Burnout

Work burnout can be challenging to your well-being. Dealing with burnout requires multiple approaches addressing the roots of burnout and how one experiences it. Some steps that you can take to help deal with burnout include:

Practice self-awareness

When you get close to burnout, you’ll feel a little emotionally frayed and struggle to handle your emotions. If you become disillusioned, frustrated, and irritable due to work stress, be on the lookout for burnout.

Set boundaries for yourself

Having boundaries is important for your well-being. Being able to say “No” to certain tasks not only helps you retain capacity, but it enables you to have a sense of control over your time and resources. Good boundaries help you avoid being overwhelmed and exhausted.

Have a healthy work-life balance

Hand in hand with having boundaries, keeping work at work and investing in your personal relationships can help to reduce work stress. Having outlets for dealing with stress like being creative, exercising, and taking time off to rest can help you refocus and get your energy levels back up.

Fraternize with your coworkers

We need people around us, and having a sense of community and belonging gives you access to support as well as the space to ask for help. Additionally, being friendly with your coworkers can help to ease the grind of work and make for a more pleasing work environment.

Take care of yourself

Stress affects you physically, emotionally, and mentally. Eating right, getting in regular exercise, and making sure you are getting adequate sleep helps you have the energy to tackle tasks and regulate your emotions better.

Share what you’re going through

Being isolated from others and their support only serves to increase the risk of burnout. Talking with the people closest to you can help you unburden yourself and feel heard. Not only that but sharing your concerns with your superiors might avail resources and support to deal with hardships.

Expressing your needs and asking for help can provide you with critical support when it’s most needed.

Value your work

Taking the time to see the value of your work helps you find enjoyment and a sense of purpose. Knowing your place in the value chain can help you see the contribution you’re making, and the difference your role makes in the organization and society.

Get wins where you can

Burnout can make you feel ineffectual, and it can be a big boost to get a win in some area of your work. Complete a smaller task, go to a short-term workshop, or clean up your workspace to decrease clutter for a more efficient environment.

Plan and pace yourself

Burnout often results from being overwhelmed with the number and complexity of tasks that need to be done. You need to plan well and pace yourself. Being clear about your priorities helps you streamline your processes, and once you’ve decided what tasks need doing, you can pace yourself on the way to completing those tasks.

Practicing prayer and meditation as you work helps you prioritize those tasks. Take these mental breaks to keep your mind focused.

Next Steps

Burnout leaves you feeling drained and unable to cope with the demands your job places on you. Tackling burnout requires intentionality and the willingness to change patterns that can lead to stress building up without effective release.

You can reach out and speak with a counselor today to help you build healthy work rhythms and tools to deal with stress effectively. Don’t wait until you burn out!