Have you ever felt so tired that you think your brain needs a reboot? It has become so common these days to experience high levels of stress that may lead to workplace burnout.
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| Photo by Anna Tarazevich |
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According to Future Forum, burnout is on the rise globally, with 42% of workers reporting it. Deloitte's survey of 1000 US professionals also found that 77% of respondents said they've experienced burnout and fatigue at their current job.
These statistics aren't very surprising to me, since I remember university as the most stressful time of my life. The jobs I've had since haven't been much different; I often felt overwhelmed at work, with no support or backing. My performance suffered, and I was about to quit due to exhaustion. Looking back, I wish I had known then how to treat these symptoms.
In this article, we'll be looking at workplace burnout. We'll discuss the signs to look out for and ways to prevent burnout.
What is burnout?
Burnout is a type of mental and physical exhaustion that results from being overworked and exposed to a prolonged period of stress.
Burnout doesn't happen instantly. It gradually builds over a series of events. It often starts with a strong drive to succeed, to prove to yourself and others that you're a hardworking person, seeking approval by pushing beyond your limits.
Until you reach a point of severe burnout where you notice signs of fatigue, such as a decrease in productivity and disinterest in going to work, and seeking a break because you're always tired.
Symptoms of burnout
Here are some noticeable physical and emotional symptoms of workplace burnout to look out for.
- Headache
- Extreme fatigue - the body is tired but cannot sleep
- Changes in appetite
- You cannot sleep even when you are tired
- Mood swings - anything and everything seems to irritate you
- Stress and anxiety
- Productivity decreases
- Losing interest in something you used to love
- Loss of motivation
- Disconnect - you are no longer interested in connecting with others
Causes of burnout
Looking back at my own burnout, it wasn't just one thing, it was usually a mix of a few of these stacked on top of each other. Here's what tends to drive it.
Too much work
Whether you have a demanding job or studies, an extra workload with no breaks and too little time can put you under a lot of stress. Juggling a heavy workload for long periods without limits will burn you out. It's important to know your limits in terms of the amount of responsibility you can take on.
Too little work
When you're under-challenged, you feel frustrated and drained because you're not being appreciated at work, your job offers little room for growth, and your tasks lack challenge and fulfillment. This can lead to exhaustion and decreased job satisfaction, oddly enough, even when the workload itself is light.
Overachieving
Overachievers set high standards and work tirelessly to impress others. This relentless pursuit of perfection, combined with an overwhelming workload, makes them prone to burnout. I fall into this category more than I'd like to admit, the drive to prove myself has burned me out more than once.
Lack of support
Feeling neglected and unsupported at work can really ramp up the risk of burnout. Another statistic states that 70% of employees who don't feel supported by their supervisors are more likely to experience burnout, so it matters that your workplace doesn't leave you feeling isolated.
Toxic workplace
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A toxic workplace can make going to work feel like stepping onto a battlefield. Office gossip, negativity from coworkers and superiors, mistreatment, all while being buried under excessive tasks. That kind of environment creates stress, demoralization, and can take a heavy toll on your overall well-being and job satisfaction.
How to overcome workplace burnout
Now that we have an understanding of burnout and its root causes, let's find ways to overcome it.
1. Work-life balance
The COVID-19 pandemic blurred the lines between work and life balance. Having Zoom meetings in our homes made it harder to separate professional from personal life. This imbalance increases your chances of becoming burnt out. It's not easy, given deadlines, workload, and constant pressure, but setting clear boundaries between work and life means you won't let one interrupt the other. Time management helps you distinguish your time more effectively.
2. Talk to your boss
Burnout isn't something you should keep to yourself, since it affects your job, so speaking to your manager about it is the first step.
I know it won't be easy, especially if you have a difficult manager, not all of us have an easygoing and understanding boss. This conversation can go sideways if you don't communicate the problem clearly. Start by describing your symptoms, how work has been affecting you, and which aspects of the job are making things worse. Hopefully you can come to some kind of agreement about how to address it together.
3. Stay away from social media
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To protect your mental health, it's worth taking a break from social media, especially when you're dealing with FOMO. Scrolling and seeing negative content can be mentally draining, and if you're already burnt out, it tends to make things worse rather than better. Social media isn't real life, and your health matters more than staying caught up on it.
4. Get some rest
Get plenty of sleep, it's like recharging your body. Create a comfortable bedtime routine, like reading a good book or taking a warm bath, to signal that it's time to relax. You're not a machine, and skipping sleep won't actually make you more productive, it just does damage over time. Taking short breaks, stretching, or going for a walk isn't laziness, it's rejuvenation.
5. Eat well
A balanced diet matters more for stress management than people give it credit for. Try to cut back on heavily caffeinated or sugary foods, they don't help your stress levels. Foods that support your brain tend to help you handle difficult emotions better too.
A 2019 study found that foods rich in omega-3s, like nuts and seeds, can help reduce fatigue and boost mood. B vitamins and fiber-rich options like beans are worth adding to your meals as well.
6. Go outside
Even a few minutes outside can do more for burnout than it seems like it should. Something about being in nature, even just a short walk, pulls me out of my own head in a way that staying indoors never quite manages. Sunlight genuinely helps too, it's a small thing but it adds up.
7. Self-care
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| Photo by Tima Miroshnichenko |
Self-care matters more than it gets credit for when it comes to overcoming burnout. It's really just about doing the things that bring you some calm. A quiet bath with music playing, for instance, works as a small escape from everything else going on.
It helps to make it an actual routine rather than something you only reach for once things are already bad, maybe a regular weekend self-care ritual. Your mind and body deserve that rest too.
Conclusion
Burnout is a real and serious challenge that many of us face, but you've got this. The key is recognizing the signs, building a healthier work-life balance, prioritizing self-care, and seeking support when you need it.
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