Recognizing & Beating Burnout

Stress is a part of working any job, but it usually comes and goes—perhaps in predictable cycles or only right before the end of a big project. And there are many things you can do to cope with periods of stress, like ensuring you fill your life with healthy meals, consistent exercise, wellness practices like meditation, and plenty of sleep. Career burnout, however, is more than just needing a vacation and more than something you can fix by doing more yoga or drinking more water.

Health and medical organizations, like the World Health Organization (WHO), now recognize career burnout as a very real condition marked by continual feelings of energy depletion and exhaustion, increased mental disengagement and cynicism at work, professional inefficacy, and even loss of personal identity.

If you’ve been feeling chronically overwhelmed, under engaged, and underappreciated in your career without any relief, you could be suffering from burnout.

Possible causes of job burnout

Burnout is the result of workplace dysfunctions, and it’s complex! Factors that can collide and contribute to burnout include:

• A lack of autonomy or control in the decisions that directly affect your job, or a lack of access to resources need to complete your work.
• Unclear job expectations that rob you of satisfactorily understanding and accomplishing assignments.
• Dysfunctional team dynamics that could include office bullying, micromanaging, and/or passive-aggressive behaviors.
• Extended periods of monotony or chaos that require constant, high levels of energy to remain focused
• Isolation at work and/or in your personal life that results in a lack of support and sense of belonging.
• Work-life imbalance that leads to a constant “on the clock” feeling, draining you of energy and robbing you of time with family and friends.
• Lack of recognition.
• Unfairness, like favoritism or arbitrary decision-making.
• A values disconnect between what you find important and fulfilling, and the environment or purpose of your job.

Burnout symptoms

Career burnout can affect your physical and mental health. Here are some symptoms that could mean you’re suffering from burnout:

• Constantly feeling cynical, critical, irritable, and impatient at work
• Trouble starting your workday
• Lack of energy or motivation to be productive or effective in your tasks
• Difficulty focusing
• No satisfaction in achievements
• Feeling disillusioned about your job
• Using things like alcohol, food, or drugs to cope with stress and unhappiness at work
• Disrupted sleep habits
• Unexplained headaches, high blood pressure, stomach or bowel problems, heart disease, or other physical ailments
• No sign of interesting career challenges ahead to pique your interest or rekindle your passion

What to do

After recognizing that you’re suffering from career burnout, your first step is to address the situation with your manager (if you haven’t already). Ask for the resources you need to meet reasonable productivity expectations, draw boundaries regarding working hours, take some time off, and clarify or re-define your role at the company. It could be that your workplace is no longer a good or healthy fit for you. If they refuse to listen to your concerns and work to create a better space for you to contribute, then it could be time to walk away.