How to Recognize Job Burnout and Effectively Prevent It
Do you experience feelings of energy depletion or exhaustion accompanied by a sense of reduced accomplishment and loss of self-identity? This is job burnout. Burnout is a complex issue that goes beyond what the World Health Organization (WHO) defines as a “condition of vital depletion.” It might result in difficulty unwinding, changes in sleep routines, physical aches, more frequent ailments, skipping meals, and a lack of interest in areas other than work.
Burnout is not classified as a medical condition. According to specialists, depression can cause burnout. Furthermore, personality traits and family circumstances can contribute to this unpleasant condition.
Whatever the cause, job burnout can result in problems with both physical and mental health problems. Consequently, it is crucial to identify and avoid job burnout as soon as possible.
Types of Burnout
According to psychologists, there are three subtypes of job burnout:
Overload Burnout
The most common type of job burnout is overload burnout, which occurs when people work harder to achieve their goals while putting their health and well-being at risk. Those who experience overload burnout keep complaining about how tired and overwhelmed they are.
Under-Challenged Burnout
Not feeling valued and lacking learning possibilities are symptoms of under-challenged burnout. Those who experience this type of job burnout start to avoid their jobs because they lack enthusiasm or enjoyment in their employment. Without a passion for what they do, they become alienated.
Neglect Burnout
Employees will burn out if they feel that the work is too complicated or that there is simply too much to do. Neglect burnout arises when you don’t have enough organization or direction at work. The exhausted employee copes by developing a sense of helplessness, which occurs when an individual believes they are unable to discover solutions to challenging circumstances.
Understanding the type of burnout you may be suffering is essential to finding precise solutions to the unique problems you face. Not everyone experiences burnout the same way or due to the same causes. Knowing where you are makes it easier to find specific solutions to your difficulties.
Signs of Job Burnout
Now let’s check if you have job burnout with a few simple questions. If you respond “yes” to any of the following questions, you may be experiencing job burnout.
1. Are you now rude or cynical at work (with coworkers, clients, or customers)?
2. Do you struggle to start your day at work and drag yourself there?
3. Do you lack the enthusiasm to be productive?
4. Do you have trouble focusing?
5. Do your accomplishments not satisfy you?
6. Are you disappointed by your work?
7. Have you started to use drugs or alcohol to make you feel better?
8. Have your sleep patterns changed?
9. Are you dealing with body pains like stomach aches, headaches, or intestinal problems?
Burnout is not a sudden occurrence. The key to effectively managing burnout is to identify early signs and start treating them the sooner, the better, just like with any other disorder.
How to Manage Burnout at Work?
Burnout develops gradually. At the same time, the consequences can be life-changing. Therefore, it’s critical to recognize and address it wisely.
The first thing you should do is prioritize self-care. By prioritizing healthy sleep patterns, nutrition, exercise, social connection, and routines that promote well-being, you may restore your physical and emotional strength and your ability to concentrate.
You should perform a job analysis as a second step to understand what is and isn’t expected of you. A job analysis will help you identify what is truly important in your role and allow you to either assign or eliminate tasks you do daily at work. It is very important to know your responsibilities, who your work with, and how your work will be measured.
After conducting a job analysis, you should directly speak with your employer about your burnout, discuss your tasks, define your role, and bring any hidden expectations to the surface. Employers have typically experienced burnout themselves. If so, they will sympathize with your situation and offer guidance to help you get back on track.
The next strategy to prevent burnout at work is to take regular breaks. When you have a large list of duties to complete, putting them on hold may seem impossible at times. In the end, this will result in more stress and exhaustion. As a result, it’s imperative that you periodically take breaks and incorporate them into your daily routine.
Paying attention to your feelings is another crucial step in preventing workplace tension. Emotions are essential indicators of our characteristics, and burnout is closely linked to them. By being aware of your sentiments as they arise, you may handle resentment, frustration, and disappointment before they develop into burnout.
Another super method to prevent burnout is engaging in family activities. When you communicate with family members, you are exposed to various mindsets, broadening your view on approaching particular tasks at work. As a result, you become more prepared for different challenging situations and can overcome job burnout.
Finally, work on your strength and resilience. Resilience is the capacity to develop and flourish in the face of difficulties and recover from hardship. When faced with a complex scenario, resilient people don’t break. It makes them stronger.
However, when tension becomes too much to bear, don’t hesitate to ask for advice or guidance; when necessary, seek professional assistance.
Final Thoughts
Be patient! There is no promise of immediate relief. Acknowledging the need for change is the first step toward attaining it. When you think you have done enough to overcome job burnout, set aside time to reflect. What’s changed since you started prioritizing self-care? What is working? What is not? Whenever you think it would work better, you can adjust your strategy. Fortunately, you can try many practical strategies to avoid and overcome burnout.