Burnt Out At Work: What It Is And What To Do About It

Experiencing a tough day or week at work is common, but when that feeling becomes a constant presence, it may signal burnout. This pervasive state of emotional and physical exhaustion can lead to a complete disconnection from your job, leaving you dreading each workday.

To reclaim your vitality and joy in your career, it’s essential to address the underlying causes of burnout. In this article, we’ll explore what burnout is, how to recognize it, and its most common triggers.

Key Takeaways:

• Burnout stems from prolonged or chronic work-related stress.

• Common signs of burnout include:

  • Lack of enjoyment in any job aspects

  • Persistent exhaustion

  • Apathy toward work and responsibilities

  • Physical health issues

• Effective strategies to combat burnout include workload reduction and establishing firm work boundaries.

• Burnout often arises from dysfunctional workplaces, ineffective leadership, and vague job expectations.

What Is Burnout?

Burnout is a response to chronic work-related stress and is marked by feelings of exhaustion, a negative outlook on one’s work, and diminished work performance.

• Burnout is recognized as an “occupational phenomenon” by the WHO, not a medical condition, arising from unmanaged workplace stress.

• The three dimensions of burnout are:

  • Exhaustion: Feeling depleted and lacking energy for daily tasks.
  • Cynicism: Experiencing a lack of enthusiasm for work and a disconnect from your tasks or company values.
  • Inefficacy: Losing confidence in your ability to perform well and feeling ineffective.

• It’s crucial to note that experiencing even one aspect of burnout can indicate a problem. Different individuals may manifest burnout in various ways, so it’s important to assess your own situation.

• While burnout is primarily related to workplace stress, factors such as perfectionism or pessimism can increase vulnerability.

Given that we spend a significant portion of our lives at work, a lack of fulfillment can profoundly influence our overall quality of life.

Causes of Burnout

Recognizing burnout is a crucial first step, but understanding its root causes is vital for effective resolution. No single factor leads to burnout; rather, it is often a combination of several issues:

• Lack of control: Feeling powerless over job-related decisions can lead to burnout. A lack of autonomy in scheduling, task assignments, or resources can severely impact job satisfaction.
• Dysfunctional workplace: Toxic work environments, including bullying or micromanagement, can contribute to burnout. A supportive atmosphere is essential for maintaining employee morale.
• Overwhelming workload: A heavy workload, whether due to understaffing or multiple concurrent projects, can cause stress and burnout. It’s important to communicate with your supervisor about workload management.
• Unclear expectations: Uncertainty regarding your role, authority, and priorities can leave you feeling overwhelmed, wasting valuable energy.
• Activity extremes: Burnout can stem from either excessive workloads or monotonous tasks. Both extremes can drain your enthusiasm and lead to feelings of ineffectiveness.
• Poor leadership: Ineffective leadership can exacerbate all aspects of burnout. Good leaders foster autonomy, clear communication, and a healthy work environment.
• Lack of work-life balance: Relying solely on work for fulfillment can lead to burnout. It’s essential to allocate time and energy to personal interests and relationships.
• Value misalignment: Working for a company whose values or products conflict with your beliefs can create a sense of alienation, leading to burnout.

Common Signs of Burnout

Identifying burnout can be challenging. Here are some red flags to consider:

1. Lack of enjoyment: If you find no joy in your work, it’s a strong indicator of burnout. This lack of enthusiasm may extend to other areas of your life.
2. Cynicism: If you often question the purpose of your work, it may signify burnout, regardless of the reasons behind your feelings.
3. Exhaustion: A persistent lack of energy and feelings of being overwhelmed can indicate burnout.
4. Apathy: If you are no longer motivated to perform your tasks, or if you’re merely going through the motions, this may be a sign of burnout.
5. Declining performance: A noticeable drop in work quality or productivity can be linked to burnout.
6. Lack of satisfaction: If work feels monotonous and unrewarding, it may signal burnout.
7. Irritability: Increased impatience or frustration with colleagues and clients can be a symptom of burnout.
8. Physical ailments: Symptoms such as insomnia, headaches, or stomach issues may arise in conjunction with other burnout signs.

The Best Ways to Deal With Burnout

If you recognize burnout in yourself, there are effective strategies to reclaim your well-being. Addressing burnout requires effort, but positive changes are achievable:

1. Identify contributing factors: List the elements contributing to your burnout and discuss them with your supervisor to explore potential solutions.
2. Seek professional help: If feelings of burnout interfere with daily functioning, consult a mental health professional for guidance.
3. Reduce your workload: Communicate with your boss about your workload and explore options for task reduction.
4. Alter your thinking: Challenge perfectionistic tendencies and embrace a more balanced perspective on your work.
5. Practice self-care: Prioritize your well-being through relaxation, exercise, and mindfulness techniques.
6. Take regular breaks: Integrate genuine breaks into your workday to recharge. Disconnect completely from work during these times.
7. Establish work-life balance: Set boundaries to separate work from personal life, especially in remote work settings.
8. Utilize your time off: Take your allotted PTO to recharge and engage in activities that bring you joy.
9. Consider a job change: If burnout is rooted in workplace culture or values misalignment, it may be time to explore new job opportunities.

While vacations can provide temporary relief, they do not resolve the underlying issues that lead to burnout. When you return, the same stressors may still be present.

Final Thoughts

Burnout isn’t alleviated simply by reaching the weekend or checking tasks off your to-do list. It demands proactive management of your work relationship and the elements that contribute to your stress. With self-reflection and commitment to change, you can rediscover your energy, enthusiasm, and productivity in the workplace.

Author

Matthew Zane

Matthew Zane is the lead editor of Zippia's How To Get A Job Guides. He is a teacher, writer, and world-traveler that wants to help people at every stage of the career life cycle. He completed his masters in American Literature from Trinity College Dublin and BA in English from the University of Connecticut.