Most of us have experienced some level of work-related stress within our lifetime. Are you feeling overwhelmed or stressed out due to unrealistic deadlines and expectations? Maybe you have a toxic boss or colleagues. Have you pushed yourself so hard for so long that you are exhausted and confused about how to explain it? Stress is inevitable, but is it possible that what you feel is “burnout”?
What is burnout?
The World Health Organization (2019) describes burnout as a syndrome resulting from chronic workplace stress due to a lack of proper management. Individuals experiencing burnout might feel like they’re unproductive at work, overwhelmingly exhausted consistently, cynical or pessimistic about their job, and experience a loss of motivation. According to Future Forum (2023), 42% of the individuals surveyed reported workplace burnout. So now that you know that you might be on the receiving end of burnout, what can you do about it?
Steps to relieving burnout, according to the Mayo Clinic (2021), are:
1. Take inventory of your options: If speaking with management is an option, try reaching out to set realistic goals and discussing priorities over the task that can wait.
2. Exercising: Individuals that work out regularly experience reduced brain fog; it can prevent or reduce depression, stress, and anxiety. Exercise also aids in lowering blood pressure.
3. Mindfulness Practice: When mindful, you are fully present in what’s happening, what you’re doing, and what you’re moving through. When using this technique, considering your job setting involves facing your job and its circumstances with openness, patience, and without judgment. In addition, mindfulness can help to regulate emotions and decrease stress, anxiety, and depression. The intended purpose is to learn not to be overly reactive or overwhelmed by what’s happening around you.
4. Seeking help: If what you are going through is too overwhelming, it might be time to reach out to friends, loved ones, or a mental health professional. You should not feel like you must face this alone.
5. Acceptance: Is it time to seek employment elsewhere? When writing down your pros and cons about the job, do your cons out weight your pros? When your mental and emotional health is in severe jeopardy, none of the above solutions have helped. It might be time to leave when your boss and organization are unsupportive and incompetent.
References
Future Forum (2023, Feb). What percentage of the workforce is burned out? https://futureforum.com/research/future-forum-pulse-winter-2022-2023-snapshot/
Mayo Clinic (2021, Jun 5). Job burnout: how to spot it and take action. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
World Health Organization (2019, May 28). Burn-out an “occupational phenomenon”: International Classification of Diseases. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
Teresa Guzman, LCSW 