Work got you burnt out? Here are 5 ways to manage it
Job burnout is a common occurrence in many workplaces, and it can emerge in a variety of ways. Occasionally, the burnout happens spontaneously after a short rough period at work, but this is rarer. In most instances, burnout has built up slowly and the signs aren't as obvious until it is too late and the person is already experiencing the effects.
According to the Mayo Clinic, burnout is defined as "a state of physical, emotional and mental exhaustion caused by long-term exposure to demanding work situations. Burnout is the cumulative result of stress".
This is often due to the fact that stress and exhaustion have a tendency to manifest and, over the course of time, job burnout is the end result. People have different tolerance levels of burnout. Depending on the work environment, employees may feel their work-life spinning out of control because some of the contributing factors are actually out of their control. However, in some instances, there may be some levels of manageability and, in that case, tolerance may be more controllable.
However, when the underlying root of the problem is caused by the organizational environment, this can be pretty hard to alleviate because when the problem is related to environmental circumstances, it is not easy, if not impossible to change. In cases such as these, it is of value to learn coping strategies to help manage job burnout. You can try these 5 ways to manage job burnout:
One important thing to note, though. When taking physical time off work, in a situation of burnout it is important to turn off all mobile devices. Leave the laptop behind and don't be tempted to check your phone for work-related messages. Focus on your time off and use it to clear your head and body of stress; even "checking in" can heighten stress levels and be counterproductive.
Even if this isn't the case, adjusting your own attitude can help reduce your own burnout levels. If possible, eliminate or minimize contact with those who are excessively negative or overly stressful and take a physical toll on you. Creating some distance doesn't necessarily mean to cut off contact completely (unless it is doable), however, just removing some of the negative energy may be the boost you need.
Burnout is a terrible situation to deal with and it can lead to significant health problems. In situations where the root causes of the burnout cannot be eliminated completely, the next best thing to do is to try and manage it. It may not solve the problem, but at least can make your professional life easier to cope with while lowering your stress levels.
The key to managing job burnout is to use preventative and proactive measures to try and reduce stress and help keep yourself healthy. Remember, you may not be able to change everything about your job, but you can change the way you see and/or approach things.
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This is often due to the fact that stress and exhaustion have a tendency to manifest and, over the course of time, job burnout is the end result. People have different tolerance levels of burnout. Depending on the work environment, employees may feel their work-life spinning out of control because some of the contributing factors are actually out of their control. However, in some instances, there may be some levels of manageability and, in that case, tolerance may be more controllable.
However, when the underlying root of the problem is caused by the organizational environment, this can be pretty hard to alleviate because when the problem is related to environmental circumstances, it is not easy, if not impossible to change. In cases such as these, it is of value to learn coping strategies to help manage job burnout. You can try these 5 ways to manage job burnout:
1. Pinpoint what is controllable
If a feeling of excessive stress occurs, one of the best approaches is to try and pinpoint the source and then see what aspect of it is controllable, or better yet, changeable. If the root issue is identified and there are potential adjustments that can be made to reduce feelings of stress and exhaustion, this can help reduce burnout so it doesn't become a re-occurrence. When the burnout is caused by work habits, scheduling or personal work philosophy, this makes it a lot easier to make permanent changes and eliminate burnout rather than simply manage it.2. Take breaks
Incorporating regular breaks into the daily work schedule can do wonders for burnout. Everyone needs a break from time to time. By taking lunch and other scheduled breaks throughout the workday, you can consistently charge your batteries on a regular basis. Even if the break is brief, this reprieve can help get you through the day and help combat burnout.3. Plan a vacation
Taking some vacation time won't solve a perpetual stressful problem, but it is a chance to refresh, get away from it all for a longer period of time. A vacation may be a good way to flush out some of that burnout. When you come back, you'll feel better equipped to handle the rough work days. If a full week is not possible and/or paid vacation is not available, a long weekend may be in order.One important thing to note, though. When taking physical time off work, in a situation of burnout it is important to turn off all mobile devices. Leave the laptop behind and don't be tempted to check your phone for work-related messages. Focus on your time off and use it to clear your head and body of stress; even "checking in" can heighten stress levels and be counterproductive.
4. Positive attitude
Negativity has a tendency to breed more negativity. However, even in the worst of circumstances, a positive attitude can go a long way. It won't solve the burnout problem but may make the day more pleasant and easier to cope with. Another aspect of positive approaches is that it may become as contagious as negativity. With your example, others may follow suit, making the work environment a little more bearable.Even if this isn't the case, adjusting your own attitude can help reduce your own burnout levels. If possible, eliminate or minimize contact with those who are excessively negative or overly stressful and take a physical toll on you. Creating some distance doesn't necessarily mean to cut off contact completely (unless it is doable), however, just removing some of the negative energy may be the boost you need.
5. Try different projects/routines
Often it's the mundane projects or work assignments that lead to mental burnout. If a specific project stresses you out, ask your boss whether there is an option to simply change projects or take a breather from it. Even if this solution can't be a long-term one, a brief break from a stressful project may help reduce burnout. Another potential solution is to try and vary your work routine and give yourself a nice change of pace.Burnout is a terrible situation to deal with and it can lead to significant health problems. In situations where the root causes of the burnout cannot be eliminated completely, the next best thing to do is to try and manage it. It may not solve the problem, but at least can make your professional life easier to cope with while lowering your stress levels.
The key to managing job burnout is to use preventative and proactive measures to try and reduce stress and help keep yourself healthy. Remember, you may not be able to change everything about your job, but you can change the way you see and/or approach things.
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