Job Burnout: What It Is And How To Manage It

Do you regularly feel exhausted after work? Do you experience foreboding and anxiety when you consider work? You may be experiencing job burnout. 

Burnout at work is more than mere physical depletion. It quickly begins to affect the person's mental, emotional, and social state. Any level of exhaustion tends to decrease productivity and may result in sentiments of underappreciation or overwork. Eventually, it may also cause difficulties in interpersonal relationships. 

Are you susceptible to job burnout? Here is how you can determine this. 

Do you actually have job burnout?

Before addressing how to tackle job burnout, it is important to analyse if you actually have it. Check for these red flags:

• Do you feel overly critical about your work?
• Do you feel like you have to force yourself to get to work?
• Has trouble getting started on work?
• Do you feel irritable and annoyed with customers or colleagues?
• Is it hard to concentrate and focus?
• Do you rely on food, alcohol or other substances to make yourself numb?
• Experiencing any changes in sleeping habits?
• Any unexplained stomach issues, headaches or other physical problems?
• Have you lost interest in activities you previously enjoyed?
• Do you get enough time after work to spend with family/friends?
• Do you often feel sad?

If you answered "yes" to the majority of the inquiries, you may be experiencing job burnout. These symptoms are associated with anxiety and depression and can significantly diminish your motivation and zest for life. 

What causes job burnout?

There are various factors that contribute towards job burnout, namely:

• Inability to influence decisions: If you are unable to control or influence decisions pertaining to your job, this could contribute to job burnout. These decisions could pertain to burden, assignment list, or work schedule.
• In order to perform well at work: it is essential to have clarity regarding job expectations, such as the level of authority and supervisor expectations. Uncertain expectations can result in discomfort at work.
• Unbalanced work-life balance: It is essential to strike a balance between work and other aspects of existence. Work that consumes an excessive amount of time and energy detracts from time spent with family and friends, leading to exhaustion. 
• Office dynamics are a common cause of job burnout: If your relationship with your supervisor or coworkers is dysfunctional, you may be unwilling to work productively.
• Job monotony or disorder: Job monotony or disorder can lead to mental exhaustion and job burnout. 

Impact of job burnout

Burnout at work tends to affect all aspects of a person's existence, including their social, mental, and emotional health. Some effects of job burnout include:

• Anxiety
• Depression
• Lack of attention
• Lack of motivation
• A negative outlook on life 
• Fatigue
• Insomnia
• Stress
• Hypertension
• Cardiovascular health conditions
• Type 2 diabetes

If job burnout is not addressed, it can cause adverse effects like:

• If you suffer from job burnout, you may perceive work as stressful and irritating. In such a circumstance, you may tend to withdraw from people and coworkers.
• Exhaustion: Untreated job fatigue results in emotional baggage and an inability to manage with daily life. 
• Not only at work, but also in other areas of life, burnout frequently leads to diminished performance. It will begin to negatively impact family relationships, creativity, and concentration. 

Tips for dealing with job burnout?

Do you feel that you are suffering from job burnout? Try these methods to improve the situation:

• Practice Sleep Hygiene - 7 to 8 hours of restful sleep per night with a regular schedule can assist. Consider taking daytime rests whenever feasible.
• Seeking assistance from loved ones is an effective strategy to combat job burnout. Communicate your emotions to others and reach out to them. Ask your manager and coworkers for assistance in managing your responsibilities.
• Take a vacation: Occasionally, a vacation or time off from work can aid in preventing job burnout. It aids in evaluating the situation and determining what alterations are possible. 
• Mindfulness: Engage in meditation, yoga, or other calming activities to practice mindfulness. 
• It is crucial to establish boundaries, and saying no can help establish a sense of control in the majority of situations. 
• Exercising is always beneficial to health, as it releases endorphins and exhilaration. Regular exercise also aids in managing tension. Swimming, walking, playing your favorite outdoor sport, dancing, and other physical activities can be very beneficial. 
• Counseling: You may seek the assistance of a certified counselor who can assist you in developing healthy behaviors and understanding time management and work-life balance.

Also read: French Beans Uses, Benefits & Side Effects

Conclusion

Everyone is susceptible to job burnout at some point. The crucial thing to remember is that every stressful situation can be dealt with without excessive emotional and mental strain. Even while working from home, you must attempt to avoid exhaustion. If you recognize the warning signs, take prompt action.

However, job burnout is not the only type of burnout that individuals experience today. There is also mental, emotional, and social exhaustion, which has similarly destructive effects. Consult a mental health professional for safe and reassuring management of these conditions.