Work burnout - what are the signs and what can you do about it?
Did you hear the news?
Last week the World Health Organisation officially recognised that ‘work burnout’ which includes stress, feeling exhaustion, cynicism and a strong hatred towards your job is now classed as an occupational syndrome.
Today’s workplace can be 24/7 with us all having smart phones and getting emails at all hours. The drain on your personal time, the high expectations and the lack of setting boundaries can lead to work burnout, so what are the signs?
feelings of energy depletion or exhaustion;
increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
reduced professional efficacy.
Have you found yourself feeling guilty about not prioritising your family/friends? Do you feel resentment or find yourself pulling away from your work colleagues? Do you get that dreadful Sunday night stomach ache when you think about fronting up to work on a Monday?
Then it’s time to do something about it. It’s suggested that the two key factors to move out of burnout, are to change your attitude and assess your workload. This is by no means an easy feat, especially if you’re an over achiever but here’s some tips that may help:
Set up boundaries around your work hours and expectations regarding your ability to be contacted.
Pump out those endorphins and get moving – go for a walk or take up regular exercise. Meditation will also help with your mindset and stress management.
Assess your workload and if it’s too much which is resulting in you putting in extra hours, have the conversation with your manager about how it can be more manageable moving forward.
Identify if you too easily say “yes” to everything. If so, incorporate saying, “I don’t have capacity at the moment”. It will give you some space and it’s better than saying “no”!
There is certainly no quick fix and it will take time, however remember that you’re the only one who can make the changes and take control. If you need further assistance it may help to talk to a trusted advisor, loved ones or do some further reading such as Safe Work Australia.
You’ve got this!