Do you often feel tired? Well, we all do at certain points in life! Most of us feel that we have so much work to do, and day after day, juggling work and responsibilities leaves us feeling stressed and exhausted.
So, let’s rephrase and ask you: Are you tired and distressed from work? Do these feelings seem insurmountable? If yes, then you might be burnt out!
People have long been overworked, but the pandemic exacerbated these issues. Feeling stressed at work isn’t new. Burnout, in fact, is one of the factors that is fueling the ‘Great Resignation’. Many workers have quit their jobs due to this and are pursuing new opportunities.
So, what exactly is burnout, and can you deal with it? Today, we will discuss all about workplace stress, its causes, risk factors, and how you can manage it. So, hang on and read it till the end!
What is Workplace Burnout?
Physical exhaustion at the end of the day, cynicism and detachment from consumers, dissatisfaction with your work, and uncertainty about progressing in your career – these are some classic symptoms of workplace burnout.
Job burnout is a work-related chronic stress that involves physical and emotional exhaustion. It further leads to job dissatisfaction and loss of contentment.
Burnout at the job usually creeps in subtly, over some time, impacting employees in a way that they don’t even notice.
Now, there are three kinds of job burnout that an employee faces. These workplace burnouts completely exhaust people and make them stressed and anxious. However, it is crucial to know that burnout is far more nuanced than simply being tired and busy.
So, let us now discuss the kinds of job burnout and the signs to look out for!
Types of Workplace Burnout
Work burnout can be debilitating and frustrating. Burnout increases and grows severe over time. The more grave your burnout, the more challenging it is to fulfill your professional obligations.
Workplace burnouts are of three kinds. Have a look!
1. Overload Burnout
Overload burnout transpires when you work harder and more frantically to achieve success, often to the detriment of your personal life and health. This is also one of the most typical kinds of burnout that affects dedicated and loyal employees.
These employees work day in and day out, and as a result, they drive themselves to the point of mental and physical exhaustion.
Signs of Overload Burnout:
- You overlook your needs and desires to fulfill work demands.
- You invest more than you should in your career and ambitions.
- You endanger your well-being to achieve your goals.
2. Under-Challenged Burnout
You might be amazed to find out that burnout can also result from doing less work! Under-challenged burnout can be considered the opposite of overload burnout. This kind of burnout occurs when you are bored and not stimulated by your job, which ultimately leads to a lack of motivation.
Employees with under-challenged burnout may feel underappreciated and frustrated because their role lacks room for growth, learning opportunities, and cordial relationships with coworkers. As a result, workers tend to lose passion and become cynical and lethargic.
Signs of Under-Challenged Burnout:
- You would like to get more challenging and new tasks.
- Your job role does not offer enough opportunities to develop and enhance your abilities.
- You also feel that your current position is hampering your ability to advance your talents.
3. Neglect Burnout
This is a worn-out kind of burnout because it results in employees feeling helpless when the going gets tough. Neglect burnout occurs when you are not given enough direction and guidance in the workplace. As a result, one may find it challenging to keep up with the demands and feel unable to meet workplace expectations. This will ultimately lead to one feeling incompetent, frustrated, and uncertain.
Signs of Neglect Burnout:
- You stop trying when situations don’t go as planned.
- You give up in response to obstacles and setbacks you face at work.
- You feel demoralized when you get up in the morning with a feeling of facing another day at work!
People don’t feel burned out in the exact same way or for the same reasons. Therefore, it is crucial to identify the type of burnout at work that you might be facing. You can even have a mix of two kinds of burnout simultaneously! Determining what challenges you are facing often helps in finding targeted solutions!
Causes of Job Burnout
Job burnout can be a consequence of various factors. They are:
1. Lack of Control
The inability to make decisions or influence them can lead to job burnout. For instance, being unable to manage your schedule, assignments, or workplace often leads to stressful situations.
2. Unclear Job Expectations
If you are unclear about the degree of authority you have at the workplace or what your superior expects from you, then you are not likely to feel comfortable at work. You will be overworked and, as a result, will feel anxious as well.
3. Dysfunctional Workplace Dynamics
Working with people who bully you often affects your work performance. When you feel undermined by your colleagues/ boss, it micromanages your work. This results in job stress and burnout.
4. Lack of Social Support
If you feel isolated at work or in your personal life, you might feel depressed as it is just your work and you! Lack of social support often leads to loneliness, ensuing exhaustion at the job.
5. Work-Life Imbalance
If your work takes up the majority of your time and effort that you are left with no energy, then this means that you do not have a work-life balance. For instance, when work is draining out all your energy, and you cannot give time to your friends and family; you are bound to be exhausted.
Consequences of Job Burnout
Ignored and unaddressed workplace burnout can have significant consequences, including:
- Excessive stress
- Insomnia
- Fatigue
- Heart diseases
- Anger/ Sadness
- Vulnerability to diseases
- Substance abuse
Ways to recover from Job Burnout
Over time, more and more people are feeling burned out at work. This issue has become so widespread that every employee is quitting their job.
But being burned out does not necessarily mean one needs a new job. Instead, burnout simply indicates that you need to slow down a bit and take care of yourself so that you can love your job again and be joyful even when you are not working.
Here are some tips that might help you recover from job burnout. Take a look!
1. Acknowledgement
The first and foremost step to recover from burnout at work is to acknowledge that you have reached the level of burning out! Some key indicators are physical and mental exhaustion induced by stress and work-related pressures in your life. If you have consequences of job burnout, as listed in the above section, it’s likely time to recharge and plan your next steps. However, if you feel that the situation is worse, you must take professional help as well.
2. Take some time off
One of the best ways to recover appropriately is to disengage yourself from your work environment for a while. Going on a vacation could be that one thing that saves your career and brings you back to ‘rockstar mode’.
No matter what you do, it is essential to take a break. Research shows that people who take vacations have less risk of heart ailments, lower stress, and a better outlook on life.
It isn’t just about the work; overall well-being is also achieved when you move out of your monotonous life!
3. Know your limits
Taking on more work than you can manage is a surefire way to get anxious and burnt out. It is also an effortless way to get bitter towards your boss and your job role! Ask yourself, ‘Am I overexerting and over pressurizing myself?’. You will get the answer!
When you are burnt out, you may find it challenging to make decisions, which leads to anxiety and depression. This is when you can start making to-do lists!
Here is an activity you can try – Write down your ‘official duties’ and what you need to do for the day in your office. The next step is to make a list of all the unnecessary tasks that distract your mind and drain your energy.
After looking at the tasks that seem unnecessary, commit yourself to start tactfully saying ‘no’ to honor your limits. In this way, you won’t feel stressed or burnt out.
4. Organize your desk
You may find this counterintuitive because it seems like an extra task, but you will find yourself more productive and joyful in the long run!
During your time off, devote one hour to organizing your desk and papers. An organized desk has been considered to enhance functionality in the workplace and reduce/ eliminate the feeling of burnout. Try out this tip – it might help!
5. Don’t work during your free time
Nowadays, it is very easy for work to follow us at our homes and in our free time. You perhaps hear your email notifications or get a work call while having your ‘perfect family time’!
Therefore, creating a distinction between work and your personal life is essential. Research shows that being unable to detach yourself from work during free time increases the chances of stress and overwork. Therefore, be mindful and wise and make healthy decisions.
Your Energy is Currency – Spend it Well!
Burnout is a workplace phenomenon that can create havoc in your life. If you have ever been stressed regarding work, you know how severe things can turn out!
However, it is not recommended to underestimate your ability to take action for your betterment. For example, you can review what things or situations make you stressed and subsequently take measures for the same.
Your well-being is of utmost importance. Therefore, keep an eye out for signs of feeling anxious and burnt out at the workplace and ask for help if necessary. This will improve your overall work performance at the workplace. After all, your energy is your currency – spend it wisely!
