Advertising
Advertising

Published on April 2, 2019

Why You’ve Reached the Point of Burn out at Work & How to Deal with It

Why You’ve Reached the Point of Burn out at Work & How to Deal with It

You’ve finally hit a wall and enough is enough. You’re not just stressed—you’re feeling physically, mentally, and maybe even emotionally burnt out.

When serious exhaustion sets in and you either feel completely indifferent or totally repulsed by your job, you have to start taking action toward restoring balance not only in your professional life, but in your personal life too. Sources of stress can’t always be eliminated, but their negative effects can certainly be minimized.

What if you could walk into work and actually feel enthusiastic about taking on your tasks for the day? Believe it or not, it’s possible to go from dreading those tasks and suffering through them to embracing them and enjoying the challenge.

Burnout doesn’t necessarily mean you’re in the wrong job. It might just mean that your approach to your work life isn’t currently working for you.

Once you identify and understand what has led you to burn out, you can examine your experiences under a mindful microscope to expand your level of self-awareness. Only then can you work to counteract the effects of burn out with specific lifestyle changes, habits, and mental practices.

By implementing some of the strategies shared in this article, you might save yourself weeks, months, and even years of prolonged suffering. Because when it comes to burnout, you can’t really make a full recovery by simply waiting for it to go away.

Read on to discover what some of the leading causes of burnout are and what you can do to get back to a place of happiness and harmony.

1. You Sacrifice Your Own Self-Care for Your Job, Your Family, and Others Who Need You

If you’re a people pleaser, then you probably have trouble saying “no” to anyone who asks anything from you.

When you think you have no choice but to say “yes” to your boss, your coworkers, your partner, your kids, your friends, and your relatives, you’re left with little time and energy to devote to doing the things that keep you healthy and happy—like sleeping enough, eating well, and enjoying activities you love. You’re essentially allowing others to dictate how you spend your life.

According to a study published in the Journal of Consumer Research, people who said “I don’t” instead of “I can’t” had more success in avoiding things they didn’t want to do.[1] In other words, it led to a greater sense of self-empowerment.

By remaining aware of the fact that you have a choice in how you decide to spend your time, you can learn to say “no” to others confidently and respectively.

2. You’re Putting Too Many Hours Into Your Work

Working 12 to 16 hours a day or 60 to 80 hours a week doesn’t mean you’re being productive during all or even most of those hours.

A UK study found t hat the average office employee is only productive for 2 hours and 53 minutes out of the entire workday.[2] As if that weren’t bad enough, research has shown that jobs with overtime schedules are associated with a 61% increase in risk of injury;[3] and long periods of sitting in office chairs are as potentially detrimental to workers’ health as smoking.[4]

Working longer hours means you have less downtime to recharge properly, so you might want to rethink staying late at the office, clocking a double shift every so often, or giving up your weekends to try to get more done.

Advertising

Examine where you can cut back on your time spent at work—particularly during your most unproductive hours. If your workplace won’t allow it, you might need to consider working somewhere that will.

3. You’re Constantly Connected to Your Work Via Your Devices

Many professionals check their work email first thing when they get up and continue checking after work hours, meaning they never truly get a chance to disconnect and relax a little.

Remaining available to answer emails or take calls during non-work hours has been linked to higher levels of stress and anxiety in workers.[5] Even just the anticipation of receiving emails or calls during non-work hours can cause negative effects.

You might need to have a chat with your boss, coworkers, or clients about your electronic availability during non-work hours if there’s an expectation to answer emails and calls at all times of the day and night. Once you’ve clarified this, you can turn off notifications, put your devices on Do Not Disturb or turn them off altogether when you’re not at work.

4. You Work in a Toxic Environment

Working with patronizing authoritative figures and coworkers can be downright degrading and humiliating, leading to feelings of isolation and resentment.

When there’s a breakdown of workplace community, your sense of belonging is compromised. One study showed that the number of people who’ve admitted to feeling like they have nobody to talk to about relevant topics has nearly tripped between 1985 and 2004—suggesting that despite people spending so much time at work, the relationships they have with their colleagues are not necessarily high-quality ones.[6]

Practice separating yourself from negative energy at work so that even when you do have to engage with colleagues, you have mental and emotional boundaries in place.

Look toward the most positive and trustworthy people at your workplace and work toward building relationships with them. Even if you don’t work directly with them, having them there can help increase your sense of connection and belonging.

Finally, avoid taking work issues home with you. Instead of venting to your partner about a problem going on at work, focus on letting it go by engaging in activities that take your mind off of it, lift you up, and remind you of what you’re grateful for in life.

5. Your Workload Is Too Heavy

There’s only one of you and there are only so many hours in a day to get your work done.

When there are too many tasks, projects that are overly complex, or requests that are unrealistically urgent piled onto your plate, the stress and overwhelm of it all can be too much to bear. Research has shown that employees with heavy workloads have difficulty balancing work and family life and are at a higher risk of emotional exhaustion.[7]

The only way to combat work overload is by offloading less urgent tasks, getting help and support from other colleagues, and postponing deadlines. Figuring out how to balance work and life comes down to prioritization, which requires getting real about your own energy expenditure and time limitations.

6. You Never Take a Vacation

If you’re a workaholic, you might not even realize that you’re hopelessly addicted to your work and haven’t taken any time off in what might seem like forever.

Maybe you’re worried about all the work that will pile up when you’re gone or you want to keep working as proof of your dedication to what you do. But the costs of not taking any real time off include decreased productivity and creativity.[8] It can even exasperate office tension, workplace accidents, work-related mistakes, stress, fatigue, and illnesses.

Advertising

If you feel unwilling to go away for as long as a week, try something shorter—like a weekend. You can even make it a staycation to start.

Eventually, if you spend your time off going places and doing things you love, you’ll start to become aware of the restorative benefits of taking your vacation time, and you might even inspire colleagues do the same.

7. You See Your Job As Your Identity

It’s important to feel passionate about and connected to what you do, but when all or most of your accomplishment, pleasure, and self-worth comes from your work performance, it can be hard to deal with things when they don’t go your way.

You’re far more likely to burn out if you place little value on other areas of your life like relationships and hobbies. The people in your life and the activities you enjoy can serve as effective pick-me-ups when work life gets rough.

Try making a list of all the relationships and hobbies or activities you have in your life that you love. Then rank them in order of importance and brainstorm ideas for how you can start devoting more time and energy toward them.

8. You Feel Like You Don’t Have Any Control

When you don’t have enough freedom to have a say in how decisions at work are made, or what your schedule looks like, or what the most important goals should be, you might find yourself feeling more cynical and less motivated.

A study found that people with high-stress jobs and little control over their workflow live shorter lives or are less healthy overall compared to people who have more of a say in how they handle their schedules and work.[9] Control is important for maintaining your sense of autonomy at work.

Depending on your position, you might be able to go ahead and take control of your schedule and workflow the way you see fit—as long as you complete the work needed and hit your goals.

If not, you might have to have a discussion with your manager or boss and come to an agreeable decision about how to make your workflow more flexible in a way that benefits both you and your boss’s expectations.

9. Your Efforts Are Not Recognized or Rewarded

There’s nothing more demeaning than having your work go unnoticed or taken for granted by your colleagues and superiors.

It turns out that when it comes to work, recognition matters more than pay. 70% of respondents to a survey admitted that they could not place a dollar value on their most meaningful experiences of recognition.[10]

You can’t exactly walk into your boss’s office and start demanding more recognition for what you do, but you can make an effort to keep your boss updated on your accomplishments, build a better relationship with them and take initiative with additional tasks or issues that they bring up.

When sharing your accomplishments, make sure you emphasize the benefit it had on the organization as a whole.

To get more recognition from other colleagues, start by recognizing theirs. Those who appreciate your recognition will take notice and likely return the favor.

Advertising

10. You’re Being Treated Unfairly

It’s hard seeing colleagues get promoted when you think they didn’t serve it, or witnessing hiring or compensation decisions that seem to be based on biased opinion or favoritsm.

According to a workplace survey by workforce management software company Kronos, unfair compensation was the top contributor to employee burnout at 41%, followed by unreasonable workload and overtime work at 32%.[11] Unfair treatment at work can suck the drive to achieve right out of you, leaving you feeling disheartened and disengaged.

To feel as if you’re being treated fairly, you must get clear on what you need to do to be rewarded, compensated appropriately, or promoted. Ask your manager or boss what you need to do, and then do it.

If you still don’t receive the compensation or promotion that you think you deserve even after doing everything you were told you should do to get it, consider working somewhere else where your efforts are actually valued and save yourself from exasperating the effects of burnout.

11. You Don’t See Any Clear Way to Advance Your Position

You’ve stopped learning, you’re stuck doing the same thing day in day out, and you feel trapped in a dead-end job.

The human brain is hardwired for novelty and gains pleasure from taking on tasks that are just challenging enough to tackle, so a workflow that’s too routine or too drudgerous will slowly drain the sprit right out of you.

When there’s no way up and nothing different to do, you’ll start to care less and less about your work at all.

Even if there’s no higher position to work toward, you can still find new and meaningful ways to learn and challenge yourself. If you’re not sure how, talk to your boss or colleagues about shaking up your workflow.

If a significant shake-up at work just can’t happen, consider doing the best you can with what you have to do while focusing your efforts on learning and being challenged outside of work. Get back to an old hobby, start a new side hustle, or join a club to help balance those boring workdays or shifts.

12. Your Personal Core Values Conflict With the Values of Your Workplace.

When what you have to do at work violates something that you believe in and stand for, your sense of integrity suffers.

In order to keep working at an organization where its values are out of alignment with your own, you basically have to kill those parts of yourself that have always helped define who you are.

This is very difficult to do, given that your core values are typically ingrained in early childhood and remain in your subconscious mind throughout your adult life without you even being aware of them.

The first step you should take is identify what you truly stand for. Next, you have to consider what’s meaningful about your work versus what could slowly kill you inside, and then weigh them against each other.

If you find that there’s not enough to fulfill you by staying, you’ll likely need to prepare to find another job that’s more closely aligned with your values since your subconscious will lead you down the road anyway.

Advertising

13. You’re a Perfectionist About Your Work

You might have extremely high personal standards about your work performance, leaving no room for error.

Perfectionists are known to be extremely self-critical—even when things go right (but worse when things go wrong). It’s no surprise that research links perfectionism to burnout, suggesting that it’s more of a self-destructive trait rather than a sign of virtue.[12]

As a perfectionist, you have to learn how to adopt a growth mindset (as opposed t o a fixed mindset) by seeing mistakes and failures as an opportunity to improve.

You also have to learn to practice self-compassion when work goes less than perfectly if you want to become a more resilient worker.

14. You’re Really Only in It for the Money.

Work is work, but if every component of it feels completely meaningless and unfulfilling, then something is seriously wrong.

A whopping 87% of employees worldwide feel disengaged with their work.[13] If you’re one of them, your disengagement could lead to your downfall (by demotion, layoff, or firing).

Finding something fulfilling about your work takes a change in perspective. One way to do this is by putting yourself in the end user’s shoes—the customer or the client. Another way to do this is by looking at the bigger picture and thinking about your organization’s overall mission or goal.

Next, identify the connections between your work and the end user and/or the organization’s mission. This should help you become aware of how your contribution is helping to make a real difference—even if it seems small.

15. Your Genetics Might Make You More Susceptible to Burnout

If you think you’re simply more prone to stress and anxiety than your fellow colleagues, you could be right.

Research has shown that there’s a potential molecular pathway for stress-related traits, suggesting that some people might be naturally more susceptible to burnout than others.[14]

People who were raised by stressed and anxious parents or guardians might also be more susceptible, although this might be more of an environmental factor rather than a genetic one.

You can’t fight genetics, so your best bet is to work with how you’re built. Double down on your self-care by taking time to recharge, getting enough sleep, and engaging in activities that restore your energy—like meditation, exercise, reading, or listening to music.

The Bottom Line

Burnout is no joke, and it doesn’t just go away by ignoring it. If you want to save yourself from having to spend a longer than necessary amount of time trying to recover, you have to start taking action sooner rather than later.

It’s important to view the solution to burnout as a lifestyle balancing act. You’re going to have to identify the contributing factors to your burnout and connect them to all the other parts of your life—including health, relationships, hobbies, core values, and so on—if you want to neutralize it as quickly and as effectively as possible.

More Resources to Help Tackle Burn out

Featured photo credit: Lily Banse via unsplash.com

Reference

More by this author

Elise Moreau

Elise helps desk workers lead healthier lifestyles. Visit her website on her profile to get a free list of health hacks.

Why You’ve Reached the Point of Burn out at Work & How to Deal with It The Benefits And Drawbacks To Your Preferred Sleep Position How Smartphones Are Affecting The Mind And Body Of Your Children Amazing Benefits Of Greek Yogurt (+5 Refreshing Recipes) 15 Free Resources To Get You More Organized In 2016

Trending in Restore Energy

1 How to Relieve Stress: 9 Quick Relaxation Techniques 2 13 Work Life Balance Tips for a Happy and Productive Life 3 7 Effective Ways to Cope with Stress 4 Why Am I So Tired Even After Rest? 5 Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy)

Read Next

Advertising
Advertising
Advertising

Last Updated on December 9, 2019

How to Relieve Stress: 9 Quick Relaxation Techniques

How to Relieve Stress: 9 Quick Relaxation Techniques

According to The American Institute of Stress, finding one single definition of stress is difficult, since everyone experiences it in their own way.

We can reference the age-old Epictetus quote that says, “people are disturbed not by a thing, but by their perception of a thing.” If we subscribe to this ideology, we can see how the statistics for stress are on the rise, with the latest numbers averaging 70% of the United States population experiencing symptoms of stress. Not only that, but these symptoms have turned to physical manifestations in the body in the form of disease, as well as mental health disorders, such as depression and anxiety.[1]

In our fast-paced world, finding stress is easy. With too much going on, and too many tasks to handle, stress is the simple by-product of having too much on our plate, with not enough hours in the day.

The leading causes of stress have become work/career, money, and the future of the world (whether politically or socially within local communities). Stress at work has become the unfortunate driving force, with an estimated 80% of workers reporting a stressful work environment.[2]

When we’re feeling stressed, there are a number of physiological changes that our body undergoes: headaches, fatigue, aches, pains, digestion problems, insomnia, increased blood pressure, clenching of jaw, tightness in the muscles, and many more. Likewise, we develop emotional and mental symptoms, as well, such as agitation, low energy, racing thoughts, anxiety, depression, and panic attacks.[3]

Thankfully, with a plethora of external research on the subject, stress management has become a priority in balancing work, life, and anything in-between. Major global economies, corporations, and organizations have shifted their approach to how we view stress, therefore creating more holistic work-life environments that aid in stress relief.

So how can you relieve stress with a few simple techniques?

1. Find Time to Exercise During Your Day

Exercising doesn’t have to take up hours of your time. We may not all be able to make it out to the gym or to a class for a couple of hours every day, but finding moments in your day in which to prioritize movement is a great way to begin the habit.

Advertising

Write in a time on your calendar to take a cardio class at your local gym at least once per week, and commit to that time. Drive straight from work if you have to, therefore eliminating the temptation to stay home.

Take a walk during your lunch hour, instead of just working through lunch. Set up alarms and reminders on your phone to keep you accountable.

Here’re more ways to help you: 5 Ways to Find Time for Exercise

2. Stay Hydrated with Healthy Fluids

We may need a couple of cups of coffee to get us started in the morning, but that addiction has its ups and downs. Did you know that large amounts of coffee during the day elevate your cortisol levels, much in the same way that stress does?[4]

Choosing to cut your day’s fluids with water, herbal tea, or sugar-free smoothies or juices is a good way of balancing the energy you get from food.

3. Leave Your Work at Work

So often, we take our projects and tasks home with us after a long day’s work. When those to-do lists cross the threshold of our home, we begin to lose the boundaries between being an employee and being a human being with a family, friends, and a social life.

Keeping those boundaries clear, and leaving work at work is a key technique in being able to enjoy the rest of your day, every day, to do the things that bring you joy, thereby reducing stress and leaving it at the door.

4. Make Time for Fun

Whether it’s going out with friends to a movie once per month, or catching a game or a concert, having fun is something we often put off on the back burner.

Advertising

How many times have you run into an old friend and suggested you meet up, and then never follow through? We’re all guilty of it.

Life gets in the way; but just like we can plan our entire work day, we can also plan time for unwinding and enjoying the simpler things.

5. Meditate

Meditation is a fast-growing practice, and for right reason. Not only does it lower cortisol levels, which feed stress; it also promotes deep relaxation and rest.

You can meditate in the morning before your day begins, to set the tone for how you’d like to approach your day’s tasks; or you can meditate at night before bed, to ease your way into a restful sleep and detach from the day’s events.

No matter when you decide to practice, initiating it is the first step. If finding and going to a local meditation class isn’t accessible for you, tune into the many free guided meditation apps on your phone, such as Insight Timer, Headspace, or Calm.[5]

You can also take a look at this guide: Meditation for Beginners: How to Meditate Deeply and Quickly

6. Carve out Time for Self-Care

This could be your perfect time to treat yourself. Self-care doesn’t have to be expensive nor complex. It could be something as simple as taking a nice bubble bath at the end of a long day, or treating yourself to a picnic during the weekend. As long as it’s making time for yourself, it’s self-care!

Self-care not only alleviates stress, but also puts you back into the present moment, where you can enjoy the day and yourself without chasing future thoughts.

Advertising

Try one of these 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit.

7. Consider Supplements

Even though most of our vitamins and minerals are derived from food, sometimes we need additional supplements to fill in the gaps.

Vitamin C and D are high in increasing our energy, especially in the colder months where the sunshine is low and citrus fruit is not always readily available.

Likewise, Omega-3 fatty acids that you would get from seafood and avocado have been proven to reduce anxiety by up to 20%, and they’re very healthy for your immune system and digestion. [6]

8. Diffuse Essential Oils

Our olfactory system – our sense of smell – plays a key role in how we can relieve stress. Think back on your favorite smell and how you feel when you notice it. There’s often a sense of immediate relaxation, as if tension is simply falling away.

Essential oils have long been used in aromatherapy to do just that, and these days, purchasing essential oils and diffusing them at home, in your office, or even in the car has never been easier.

Some popular scents that have proven to relieve stress and anxiety are lavender, sandalwood, jasmine, lemongrass, and rose, among others.

Aside from diffusing, consider topical applications on the inside of your wrists, temples, and soles of the feet, for a long-lasting, all-day effect.[7]

Advertising

9. Keep a Journal

Another proven tactic for eliminating stress is to begin a journaling practice. Begin each morning by opening up your journal and doing a Thought Dump. This involves writing down anything that may be on your mind, whether it’s from the night before, or a thought that you woke up with. It’s also helpful to write down any dreams that you may remember.

The idea behind this practice is that once you dump out any thoughts that you may have, you’re clearer to prioritize your day. It’s almost as if you’re creating a new blank slate.

Additionally, writing down your thoughts allows you to process and analyze them from a detached perspective, without them festering and turning into stressful recollections later.

Learn more about journal writing: How to Use a 5 Minute Journal to Invest in Your Happiness

Final Thoughts

With as much as we’re juggling in our everyday routines, stress is the unfortunate stalker lurking in close shadows.

We can give in to the stressful habits and patterns that keep us locked in physical and mental pain; or we can redirect our habits into something more productive, therapeutic, and healing.

Thankfully, with the resources and techniques at our disposal, those habits are much easier to implement than we think.

More to Calm Yourself

Featured photo credit: Nathan Dumlao via unsplash.com

Reference

[1] Daily Life: What is Stress?
[2] Global Organization for Stress: Stress Facts
[3] WebMD: Stress Symptoms
[4] VeryWellMind: Caffeine, Stress, and your Health
[5] Huffpost: The Power of Meditation
[6] Healthline: 16 Simple Ways to Relieve Stress and Anxiety
[7] VeryWellMind: Essential Oils for Stress Relief

Read Next