3 Keys to Battling Burnout

“There’s a reason they call it work, not play.” There is truth in this often-quoted phrase. Stress is inherent in work, even if it’s a job you love. In one extreme, look at professional athletes or actors – their daily work requires a good deal of stress that actually helps them perform their job. While an accountant may not need the same adrenaline rush as a linebacker to complete an important report on a deadline, they too benefit from stress.  

However, work stress can quickly cross a line from being a productivity enhancer to becoming an all-encompassing pressure that affects life outside of your 9 to 5.  A survey from the Pew Research Center found that about 29 percent of workers say their job is stressful and 19 percent say it’s overwhelming all or most of the time. That feeling of overwhelm is what leads to burnout.  

Recognizing Burnout

Burnout is not officially a medical diagnosis, rather it is a descriptor for a general set of feelings that can lead to medical issues including depression, anxiety, high blood pressure, nausea, and more. Burnout itself refers to being worn out physically or emotionally. This exhaustion is frequently mixed with feelings of cynicism and a reduced efficiency in getting things done.   

People who have moved from stressed to burned out have trouble seeing the value of their work. They will notice changes in eating and sleeping patterns. Focus will drop and procrastination will rise. When tasks are completed, there is little feeling of satisfaction and perhaps even feelings of doubt that it was done right. Burnout can also manifest itself physically with an upset stomach, cold or clammy hands, headaches, or clenched teeth and muscles.  

As with any condition, recognizing the symptoms and taking efforts to combat the root issue is critical. Here are three overarching steps to take when burnout starts showing itself.  

1. Identify Options

Reversing burnout requires some thoughtful reflection. Make a list of what you love and what you hate about your job. For those items you hate, look at which ones are fixed and which you can change. Are there tasks that you dread that could be delegated to someone else on your team? Is there a digital tool that could help you automate manual tasks that take up too much time?  

Some “fixed” items, like job location, may be more flexible than they appear. If your commute is wearing on you, explore options for hybrid work with your manager. Even if remote work ends up not being an option, having this conversation is a great way to identify what else might be able to change to balance out the reality of on-site work.  

Don’t forget to also examine the list of things you love about your job. Seeing these things written out may provide a new perspective on why you are doing the work you do. It also can illustrate where you could pick up more tasks or experiences to balance out the less likeable parts of your job. For example, could you build some positive, supportive relationships to counteract the ones that drain you?

2. Add in Wellness Activities

You are more than your job. Remembering this and feeding your life outside of work are critical to overcoming burnout. Taking care of yourself by focusing on getting the right amount of sleep and eating healthy can go a long way in battling the symptoms of burnout.  

Consider adding in new activities like exercise, mindfulness, and hobbies. Some of these can be part of your workday. Maybe you take a walk as part of your lunch break. Or you could institute “walking meetings” where you and your team get outside and discuss needed topics while walking. Conference calls can also frequently be taken on the move. Workplace experts suggest taking a brief break every 20 minutes or so. Instead of aimlessly scrolling social media, consider engaging in mindfulness or breathing exercises for even a couple minutes to realign your mind and energy for the next block of work.  

Outside of work, prioritize participation in a non-work related hobby such as cooking, reading, writing, joining a sports league, doing puzzles – anything that brings you joy and moves your mind away from work stresses.   

Read more about maintaining a work/life balance >

3. Get Professional Help

The feelings that burnout feeds – desperation, exasperation, anxiety, sadness – can become mental health issues. Unfortunately, 70% of people with mental health conditions do not receive treatment. Even if burnout has not morphed into a diagnosed mental health issue, seeking help is a critical step to ensuring the stress feeding the burnout stays manageable.  

People cite many valid issues for not seeking mental healthcare – difficulty finding a provider taking patients, lack of time or transportation to get to appointments, and of course, cost. However, none of these barriers are completely insurmountable. Online options are making therapy and counseling both more accessible and affordable. Many organizations offer access to online resources free of charge as part of corporate benefits. Take a look at what your company offers and take advantage of resources and discounts – then maybe corporate benefits can be added to your “things I love about my job list.”   

Extinguishing Burnout

Workplace burnout moves daily job-related stresses into your personal life. While changing your work environment can feel out of your control, there are ways to address the stress and improve your situation. Conducting a thoughtful reflection of what you want your work life to be can create new perspectives and opportunities. Introducing meaningful and healthy activities into the workday and beyond can create positive dopamine to counteract the stress. Finally, reaching out for help via the many mental health options available can help you process the feelings of burnout and keep you productive, motivated, and energized. 

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