Have you ever felt so tired that you think your brain needs a reboot? It has become so common these days to experience high levels of stress that may lead to workplace burnout.
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| Photo by Anna Tarazevich |
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According to the future forum, burnout is on the rise globally, with 42% of workers reporting it. Deloitte's survey of 1000 US professionals also found that 77% of respondents said they've experienced burnout and fatigue at their current job.
These statistics is not very surprising to me, as I remember university as the most stressful time of my life. The jobs I've had are no exception; I often felt overwhelmed at work, with no support or backing. My performance suffered and I was about to quit due to exhaustion. Looking back, I wish I had known then how to treat these symptoms.
In this article, well be looking a workplace burnout. we will discuss the signs to look out for and ways to prevent burnout.
What is burnout?
Burnout is a type of mental and physical exhaustion that results from being overworked and exposed to a prolonged period of stress.
Burnout doesn't happen instantly. It gradually builds over a series of events. It often starts with a strong drive to succeed, to prove to yourself and others that you're a hardworking person, seeking approval by pushing beyond your limits.
Until you reach a point of severe burnout where you notice signs of fatigue, such as a decrease in productivity and disinterest in going to work and seeking a break because you're always tired.
Symptoms of burnout
Here are some noticeable physical and emotional symptoms of workplace burnout to look out for.
- Headache
- Extreme fatigue - the body is tired but cannot sleep
- Changes in appetite
- You cannot sleep even when you are tired
- Mood swings - anything and everything seems to irritate you
- Stress and anxiety
- Productivity decreases
- Losing interest in something you used to love.
- Loss of motivation
- Disconnect - You are no longer interested in connecting with others
Causes of burnout
Too much work
Whether you have a demanding job or studies, the extra workload with no breaks and so little time can put you under a lot of stress. Juggling a heavy workload for long periods without limits will burn you out. It is important to know your limits in terms of the amount of responsibility you can take on.
Too little work
When you're under challenged, you feel frustrated and drained because you're not being appreciated at work, your job offers little room for growth, and their tasks lack challenge and fulfillment. This can lead to exhaustion and decreased job satisfaction.
Over achiever
Overachievers have the ability to set high standards and work tirelessly to impress others. This relentless pursuit of perfection combined with an overwhelming workload makes them prone to burnout. Their tireless drive often leads to constant burnout, reduced job satisfaction, and health concerns.
Lack of support
Feeling neglected and unsupported at work can really ramp up the risk of burnout.
Another statistic states that 70% employees who do not feel supported by their supervisors are more likely to experience burnout, therefore it's important that your job fosters an environment where you don't feel neglected and isolated.
Toxic workplace
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A toxic work place can sure make going to work feel like you're stepping onto a battlefield. When you're dealing with office gossip, facing negativity from coworkers and superiors, and enduring mistreatment while being buried under excessive tasks. That kind of environment creates stress, demoralization, and can take a heavy toll on your overall well-being and job satisfaction.
How to overcome workplace burnout?
Now that we have an understanding of burnout and figured out the root cause s., lets find ways to overcome it.
1. Work-life balance
The COVID-19 pandemic has blurred the lines between work and life balance. Having Zoom meetings in our homes has made it harder to separate professional from personal life. This imbalance of work and personal life increases your chances of becoming burnt out. It's not easy due to deadlines, workload, and constant pressure. By setting clear boundaries between work and life, you won't let your work interrupt your life, and vice versa. Time management will help you distinguish your time effectively.
2. Talk to your boss
Burnout is not something you should keep to yourself because it affects your job, so speaking to your manager about it is the first step.
I know it won't be easy, especially if you have a difficult manager - not all of us have an easy going and understanding boss. This can go into a totally different direction if you don't communicate your problem well. So starting off by describing your symptoms and how work has been affecting you and what aspects of work are making your burnout worse. and hopefully you come into some sort of agreement about how to combat burnout.
3. Stay way from social media
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To protect your mental health, it's imperative to take a break from social media. Especially when you're dealing with FOMO (fear of missing out). Going through social media sites and seeing negative stuff can be mentally draining. And if you're suffering from burnout, scrolling through tiktok or twitter will make things way worse. Remember that social media is not real life. Your health is way more important.
4. Get some rest.
Get plenty of sleep - it's like recharging your body. Create a comfortable bedtime routine, such as reading a good book or enjoying a warm bath, to signal that it's time to relax. Remember you are not a machine! Don't think that not sleeping will make you more productive; it can seriously damage your health. Take short breaks, stretch or walk - it's not laziness, its about rejuvenation.
5. Eat healthy
Having a balanced diet is important for stress management. So, when it comes to food, try to avoid super caffeinated or sugary sweets - they won't help your stress. Instead, think of eating foods that give your brain a boost, like a happy boost – they help you deal with negative emotions.
And here's something from a 2019 study: Eating foods rich in omega-3s, like nuts and seeds, can actually help reduce fatigue and boost mood. Also consider adding B vitamins and fiber-rich options like beans to your meal.
6. Go outside
Taking a little break to get outside and get some fresh air, even if it's just a few minutes, can really do wonders for your burnout. It's amazing how spending time in nature, like going for a walk, can help distract you from the stresses of life. Plus, enjoying the sunlight outside is like a natural mood booster!
7. Self-Care
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| Photo by Tima Miroshnichenko |
Self-care is super important for overcoming burnout. It's all about doing the things that bring joy and calm to our lives. Think about that cozy bath with some soothing music – it's like a mini escape from the chaos.
And don't forget to make it a routine, maybe a lovely weekend self-care ritual. Your mind and body deserve that sweet rest too. So, let's prioritize ourselves, do what makes us happy.
Conclusion
Burnout is a real and serious challenge that many of us face but you've got this. The key is to recognize the signs, creating a healthy work life balance, prioritize self-care and seek support when needed.
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