How to Beat the Burnout Phase

Burnout refers to a syndrome caused by work stress that has not been managed well. If you have ever experienced fatigue, increased mental distance from your job, feelings of negativism related to your job, and/or reduced professional worth, then you have most likely experienced a burnout phase, according to the World Health Organization. Psychology Today’s guide to burnout states, “The cynicism, depression, and lethargy that are characteristic of burnout most often occur when a person is not in control of how a job is carried out, at work or at home, or is asked to complete tasks that conflict with their sense of self.” Burnout happens when someone feels overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues to build, the person may begin to lose the interest and motivation that led them to take on a certain role in the first place. “The negative effects of burnout spill over into every area of life—including your home, work, and social life,” notes HelpGuide.org.

SYMPTOMS

The symptoms of burnout can vary. An individual might experience one or more of the following:

Cynicism, especially about or at work
Lacking the motivation or energy to be productive
Finding it hard to concentrate
Lacking gratification from professional achievements
High blood pressure
Sleep issues
Depressed mood
Boredom

MANIFESTATIONS

Burnout can take many forms. Melody Wilding explains the major types in Harvard Business Review: overload, under-challenged, and neglect. Overload burnout occurs when an individual has too much to do, thus causing them to work harder and often more frantically to achieve success, even if it is to the detriment of their health or personal life. Under-challenged burnout is caused by a lack of responsibilities or doing very little. It emerges when you are bored or unstimulated by your job, which often leads to a lack of motivation. Neglect burnout is when an individual feels hopeless as they face new challenges. Neglect burnout occurs when someone is not given enough “structure, direction, or guidance in the workplace.”

It is hard not to bring your work life into your personal life. We tend to talk about work with friends and family. We think about it over weekends when we plan for the week ahead. Our desires to be more organized and efficient lead many of us to bring work home. We forget to take breaks and time off, and we sometimes feel guilty about taking sick leave. Many of us are so dedicated to our jobs, we forget about ourselves.

TREATMENT

Recognizing these symptoms is key, and burnout can be treated. Approach your human resources department or supervisor about problems you may be having—there is nothing wrong with asking for support. Potential ways to beat burnout include the following:

Taking a vacation or time off to do something for yourself
Learning how to separate work life from home life
Exercising and eating healthy meals
Spending time with friends and family
Exploring relaxing hobbies such as dancing, swimming, or gardening
Beginning a new role or task in your profession that you are proud of

Relieving burnout is about exploring new interests and letting yourself have a little downtime. This might be somewhat of a challenge for you, but as you become more comfortable with the idea of reserving time for yourself, you will be able to better manage other points of stress in your life, not just in your work life.