Advertising
Advertising

Published on August 19, 2019

How to Deal with Feelings of Burnout at Work

How to Deal with Feelings of Burnout at Work

Have you ever faced this scenario? Work is not going well for you. Despite your best efforts over the last few months to complete all your tasks and hit your targets, you realize that you’re not only going to fail on both these counts — but you’ve burned yourself out in the process.

How does this make you feel?

Not great, I would guess.

However, I sympathize, as when I first started working as a software engineer at Red Hat, I thought the secret to success was to work as hard and as much as possible. But I was wrong. This approach simply led me to a state of physical, mental and emotional exhaustion.

So how about you? Are you suffering from work burnout?

Here are a few warning signs that you might be:

Advertising

  • Disillusionment about your job
  • Difficulty concentrating on the tasks at hand
  • Abusing food, drugs or alcohol to help you cope with work stress
  • Breakdown of your sleeping habits
  • Lack of motivation (do you have trouble getting started on projects?)
  • Cynical attitude towards your work
  • Irritability or impatience with co-workers and clients

If you’re experiencing some or all of these symptoms, I recommend talking to a health professional about your concerns. This is important because, burnout — if not addressed — can lead to health issues such as: anxiety, high blood pressure, Type 2 diabetes and heart disease.

Why We Experience Burnout

According to Psychology Today, burnout is more than just the result of working long days and weeks. It’s also to do with how much control over their job a person feels they have.[1] If they feel that they have little control, this can — over time — lead to fatigue, cynicism, depression, and eventually burnout.

Other factors that can lead to burnout include:

  • Working towards a goal that doesn’t resonate with the individual.
  • Lack of support, either in the home of office (or both).
  • Failure to take adequate breaks from work.
  • Unclear job expectations.
  • Extremes of activity (think monotonous or chaotic tasks).
  • Loss of work-life balance.

As I’ve already pointed out, if you allow yourself to burnout, you’ll be faced with a mountain of physical and mental health problems. Which is why it’s so important that you tackle this issue head on.

I’ve coached many people who have suffered from work burnout, and I’ve started to notice some typical risk factors:

  • They try to do everything and please everyone.
  • They have a huge workload.
  • They often work overtime.
  • They work in a helping profession, such as health care or teaching.

Do you recognize yourself in any of these?

Advertising

If yes, don’t worry, as I’m about to share with you four techniques that will help you defeat the causes of work burnout.

How to Overcome Burnout

1. Pinpoint Your Purpose

To overcome burnout, having a sense of purpose is extremely important. Whether it’s in a broad way, such as the nature of your career, or finding small purpose in tasks you perform day to day. 

So, do you know your purpose in life 

If not, I suggest you make it a goal to find it (this article will help you out).

Research shows that people who have meaning and purpose in life have higher levels of life satisfaction and well-being, as well as having superior physical and mental health.

2. Reassess Your Options at Work

If you’re experiencing burnout, there may be a specific reason for it.

Advertising

For example, are you in a role that doesn’t suit your skills, talents and personality? And, how about the hours you work–are you doing too many?

If these factors (or similar ones) are pushing you to the edge, then it will definitely be worth your time talking to your boss or your HR representative about it. They may be able to offer you some solutions to help reduce the pressure and stress on you.

3. Engage in Self-Care

Here’s a favorite quote of mine by Richard Louv, a quote that I’m sure you’ll find thought-provoking:

“Time spent in nature is the most cost-effective and powerful way to counteract the burnout and sort of depression that we feel when we sit in front of a computer all day.”

Richard hits the nail on the head in this quote, as there’s no doubt that sitting in front of a computer for 35+ hours a week is detrimental to our physical and mental health.

However, spending time in nature is just one way to fight work burnout. The following article lists a whole lot more: 30 Self Care Habits for a Strong and Healthy Mind, Body and Spirit

Advertising

I recommend you read the article, adopt some of the ideas, and start moving your life away from burnout.

4. Get Support from a Professional

Whether you seek guidance from a mental health professional or a career counselor, oftentimes having a second (and reliable) opinion can be a key to overcoming and preventing burnout. 

These specialists can help you assess the root of your burnout, as well as giving you strategies and goals to enable you to overcome it.

Final Thoughts

Try not to let a demanding or unrewarding job undermine your health and your confidence. Instead, begin putting into action the tips I’ve shared with you today: 

Finding your life purpose, reassessing your options at work, taking better care of yourself, and seeking the support of a professional.

 Burnout is a serious thing — so start taking serious action to tackle it right now.

Featured photo credit: Nik MacMillan via unsplash.com

Reference

[1] Psychology Today: Burnout

More by this author

Leon Ho

Founder & CEO of Lifehack

50 Ways to Increase Productivity and Achieve More in Less Time The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive Powerful Daily Routine Examples for a Healthy and High-Achieving You How to Prioritize Right in 10 Minutes and Work 10X Faster What Is a Habit? Understand It to Control It 100%

Trending in Restore Energy

1 7 Effective Ways to Cope with Stress 2 Why Am I So Tired Even After Rest? 3 Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy) 4 7 Signs You’re Burnt Out and How to Bounce Back 5 How to Relieve Stress: 9 Quick Relaxation Techniques

Read Next

Advertising
Advertising
Advertising

Last Updated on November 19, 2019

7 Signs That You’re Way Too Busy

7 Signs That You’re Way Too Busy

“Busy” used to be a fair description of the typical schedule. More and more, though, “busy” simply doesn’t cut it.

“Busy” has been replaced with “too busy”, “far too busy”, or “absolutely buried.” It’s true that being productive often means being busy…but it’s only true up to a point.

As you likely know from personal experience, you can become so busy that you reach a tipping point…a point where your life tips over and falls apart because you can no longer withstand the weight of your commitments.

Once you’ve reached that point, it becomes fairly obvious that you’ve over-committed yourself.

Advertising

The trick, though, is to recognize the signs of “too busy” before you reach that tipping point. A little self-assessment and some proactive schedule-thinning can prevent you from having that meltdown.

To help you in that self-assessment, here are 7 signs that you’re way too busy:

1. You Can’t Remember the Last Time You Took a Day Off

Occasional periods of rest are not unproductive, they are essential to productivity. Extended periods of non-stop activity result in fatigue, and fatigue results in lower-quality output. As Sydney J. Harris once said,

“The time to relax is when you don’t have time for it.”

2. Those Closest to You Have Stopped Asking for Your Time

Why? They simply know that you have no time to give them. Your loved ones will be persistent for a long time, but once you reach the point where they’ve stopped asking, you’ve reached a dangerous level of busy.

3. Activities like Eating Are Always Done in Tandem with Other Tasks

If you constantly find yourself using meal times, car rides, etc. as times to catch up on emails, phone calls, or calendar readjustments, it’s time to lighten the load.

It’s one thing to use your time efficiently. It’s a whole different ballgame, though, when you have so little time that you can’t even focus on feeding yourself.

4. You’re Consistently More Tired When You Get up in the Morning Than You Are When You Go to Bed

One of the surest signs of an overloaded schedule is morning fatigue. This is a good indication that you’ve not rested well during the night, which is a good sign that you’ve got way too much on your mind.

Advertising

If you’ve got so much to do that you can’t even shut your mind down when you’re laying in bed, you’re too busy.

5. The Most Exercise You Get Is Sprinting from One Commitment to the Next

It’s proven that exercise promotes healthy lives. If you don’t care about that, that’s one thing. If you’d like to exercise, though, but you just don’t have time for it, you’re too busy.

If the closest thing you get to exercise is running from your office to your car because you’re late for your ninth appointment of the day, it’s time to slow down.

Try these 5 Ways to Find Time for Exercise.

Advertising

6. You Dread Getting up in the Morning

If your days are so crammed full that you literally dread even starting them, you’re too busy. A new day should hold at least a small level of refreshment and excitement. Scale back until you find that place again.

7. “Survival Mode” Is Your Only Mode

If you can’t remember what it feels like to be ahead of schedule, or at least “caught up”, you’re too busy.

So, How To Get out of Busyness?

Take a look at these articles to help you get unstuck:

Featured photo credit: Khara Woods via unsplash.com

Advertising

Read Next