Burnout is defined as “a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.” Believe it or not, burnout is the #1 reason employees in the U.S. seek alternate employment. Although there is no specific medical diagnosis, it can be simpler to spot than you’d think. Here are ways to prevent burnout, and how to deal with it when it arises.
What causes burnout? Some common triggers are – extended or long work hours, excess workload, extreme fatigue, insufficient PTO and/or sick time, toxic work environment/workplace culture, lack of boundaries, inadequate compensation, or unrealistic expectations. Any of the above alone or in combination with another is a recipe for burnout.
What are the common symptoms of burnout? Some symptoms include but are not limited to: lack of motivation or job satisfaction, physical and emotional fatigue, health decline, increased frustration, lack of support, feeling helpless, feeling resentful, overwhelm, decrease in efficiency or productivity, inability to concentrate, increase in stress, restlessness, lack of energy or enthusiasm, inconsistent sleep patterns, decrease in self-confidence, isolation and detachment, and more.
While these may be signs, burnout is different for everyone. “Researchers point out that individual factors, such as personality traits and family life, influence who experiences job burnout.” Experts explain.
How to treat and prevent burnout
Assess your options. Be open if you notice symptoms of burnout. Express your concerns with your manager/supervisor and offer ideas for correction. You may feel you want to push through, but that only makes the symptoms worse and in turn, increases the recovery time. By being open and communicating this, you can develop a plan and solutions as it arises.
Seek and provide support. Aside from sharing with your manager, you should also express your feelings of burnout to your inner circle. In doing so they can provide you with extra support like taking off workload at home, canceling plans, scheduling extra self-care time, having family send or make dinners, a spouse helping around the house so you can better prioritize sleep, etc.
Incorporate breaks. Once you have expressed and established burnout, be sure to incorporate breaks throughout your day. Taking breaks allows you to recharge, allows your mind to rest, can help you regroup, limit overwhelm, and help you feel more in control.
Be mindful. Be mindful of your emotions and physical and mental well-being. Take inventory of how you’re feeling. Be aware of how work affects you and advocate for yourself when necessary.
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