Feeling Burnout? Practical Tips for Navigating and Recharging at Work
Work is an essential aspect of our lives. It is what provides us with a sense of purpose, allows us to earn a living, and gives us a sense of accomplishment. However, work can also be a source of stress and burnout. It is a common experience among people who are passionate about their work and strive for excellence, but it can leave us feeling overwhelmed and depleted.
Burnout is a state of emotional, mental, and physical exhaustion that can result from chronic stress and pressure at work. According to a global survey conducted by Microsoft, which included over 30,000 participants across 31 countries, 41% of the global workforce reported feeling overworked, 39% said they were exhausted, and 38% reported feeling stressed. Furthermore, the survey found that 54% of respondents said that they were "feeling overworked and overextended" in their jobs, with remote workers reporting higher levels of burnout compared to those who work primarily on-site. These statistics suggest that burnout in the workplace has increased during the COVID-19 pandemic, particularly among remote workers.
If you feel like you are approaching burnout in your current role, it is essential to take steps to recharge and prevent it from worsening. Here are some practical tips for navigating and avoiding burnout in your current role:
Recognize the Signs of Burnout
The first step in managing burnout is to recognize the signs. Some common signs and symptoms of burnout include feeling exhausted, irritable, and overwhelmed, experiencing physical symptoms such as headaches and stomachaches, and losing motivation and interest in your work. If you notice any of these signs, it is essential to take action to prevent burnout from worsening.
The signs of burnout can vary from person to person, but they often include:
Exhaustion: Feeling physically and emotionally drained, even after a good night's sleep
Cynicism: Feeling disconnected or detached from your work, colleagues, and organization
Reduced efficacy: Feeling like your work doesn't matter, or that you're not making a meaningful contribution.
Take Breaks and Set Boundaries
One of the primary causes of burnout is being overworked or working excessively without taking breaks or setting boundaries. It is essential to take regular breaks throughout the day, including lunch breaks and short breaks. This will help you to recharge and prevent burnout from worsening. Additionally, setting boundaries and learning to say "no" to unreasonable demands can help you to manage your workload and prevent burnout. Learning to say no is an essential skill in managing burnout. It's okay to set boundaries and decline additional responsibilities or projects when you're already feeling overwhelmed. Saying no can help you prioritize your workload and prevent burnout from creeping in. A study published in the Journal of Organizational Behavior found that employees who were better at saying no to non-essential tasks had higher levels of job satisfaction and better mental and physical health outcomes. Additionally, employees who were able to say no effectively were less likely to experience work-family conflict, which can contribute to burnout.
Take time off
If you're feeling burned out, taking time off work can be an effective way to recharge and relieve stress. This can include a vacation, a long weekend, or even a mental health day. The pandemic changed the way that some employees and employers might view time off, with the new hybrid work culture. Although some people may get to work from home periodically, there is a difference between taking time off versus working from home. Taking time away from work can help you gain perspective and recharge your batteries, so you're better equipped to handle the demands of your job when you return and possibly increase productivity.
Practice Self-Care
Self-care is essential for preventing burnout at work. It involves taking care of your physical, emotional, and mental health. Activities such as exercising, eating healthy, getting enough sleep, and practicing relaxation techniques such as meditation or yoga can help reduce stress. By taking care of yourself, you will be better equipped to handle the demands of your job and prevent burnout.
Seek Support
It is essential to seek support from others when you are experiencing job burnout. This can include talking to a trusted friend, family member, or colleague about how you are feeling, seeking professional help from a therapist or counselor, or joining a support group for people who are experiencing burnout. By seeking support, you can get the help and encouragement you need to manage burnout and prevent it from worsening.
Here are a few ways to build a support network:
Cultivate relationships with colleagues:
Take the time to get to know your colleagues and build relationships based on mutual respect and trust. You can do this by taking breaks together, participating in team-building activities, or simply having conversations outside of work-related topics.
Join a professional organization:
Joining a professional organization can provide you with access to a network of like-minded professionals who can offer advice, support, and perspective. You can attend conferences, workshops, or other events to meet new people and build your network.
Seek out a mentor or coach:
A mentor or coach can provide you with guidance and support as you navigate challenges at work. They can help you identify areas for growth, provide feedback, and offer insights based on their own experiences.
Connect with friends and family outside of work:
Spending time with friends and family outside of work can help you maintain a healthy work-life balance and provide you with emotional support during difficult times.
Prioritize Your Tasks
Another way to manage burnout is to prioritize your tasks. This involves identifying the most important tasks that need to be done and focusing your energy and time on those tasks. By prioritizing your tasks, you can avoid feeling overwhelmed and ensure that you are making progress on the most important projects. Fuel’s Technical Account Manager & Lead Design Recruiter, Lena Ehrhardt shared one of her practices for setting boundaries and prioritizing, stating, “My main tool for avoiding burnout is implementing the time blocking method on my calendar. I have recurring meetings daily to take a break for lunch and to walk my dogs. Every morning, I assess my to do list and then add 30–45-minute blocks on my calendar for the most important tasks that day. This method ensures I get my top work priorities accomplished and find time for movement throughout the day, which ultimately reduces my overall stress when life is really busy.
Find Meaning in Your Work
One of the most effective ways to prevent burnout is to find meaning in your work. This involves identifying the aspects of your job that are most meaningful to you and focusing your energy on those areas. By finding meaning in your work, you can feel more motivated and fulfilled, which can help to prevent the urge to quit and prevent burnout.
Burnout is a common experience among people who are passionate about their work, but it can be managed and prevented by taking practical steps to recharge and prevent it from worsening. By recognizing the signs of burnout, taking breaks, practicing self-care, seeking support, prioritizing your tasks, and finding meaning in your work, you can manage burnout and continue to thrive in your current role. Remember, taking care of yourself is essential for preventing burnout and achieving success in your career.