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Tips From Job Burnout Survivors: How To Heal From An Overachiever Attitude
Burnout Is An Emotional Exhaustion
It’s a syndrome that results from an extreme accumulation of improperly managed workplace stress that can lead to physical, mental, and social consequences.
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Approaching Burnout At Work
Feeling and identifying the signs of job burnout is a powerful way to arm yourself with the strategies and resources needed to prevent it from bringing you down. So if it’s time to sit down with your manager or HR team, set up that meeting.
Explain that working longer hours is not leading to your most productive and happiest self. Most companies rather make a small adjustment than having to hire somebody else.
Routines Against Burnout
Strong morning and nighttime routines increase your productivity levels, ability to focus, and improve your overall mental and physical health. Your routines can include a healthy meal, exercise, reading, meditation, enjoying time with your family and friends.
However you build your routines, they should be full of activities that bring you joy and fulfillment. Self-care is essential to dealing with job burnout.
Burnout Is An Emotional Exhaustion
It’s a syndrome that results from an extreme accumulation of improperly managed workplace stress that can lead to physical, mental, and social consequences.
From Burnout To Quitting
When a person tends to always be “on, ” they become more likely to burnout. Many push themselves to the point of depression, exhaustion, and helplessness by working countless hours.
Workload reduction and coping strategies are necessary to prevent burnout. Not dealing with the problem puts you at risk of having to quit and retrain, which might bring a whole host of problems on top of the burnout.
Common Burnout Symptoms
- Being cynical and critical at work
- Being irritable or impatient with co-workers, customers, or clients
- Lack of energy to be consistently productive
- Extreme difficulty concentrating on tasks
- Lack of satisfaction in your achievements at work
- Difficulty sleeping at night
- Experience irregular physical ailments such as headaches and stomach aches
- Lose enthusiasm for day-to-day responsibilities
- Daily struggle to get out of bed
- Resent people and things that keep you from working outside of work
- Think that work is the only source of satisfaction.
Addressing Burnout
To prevent a future burnout, when searching for a new position, consider the following:
- Most countries have legal mechanisms that allow for at least unpaid leave.
- Many companies have time-off policies for employees needing a mental health break.
- Most interviewers are aware of their companies’ work-life balance and can inform you if it’s a good fit for your need for “offline” hours in which you’re unavailable for work issues.
Burnout Prevention Strategies
- Use balance and prioritization in your workday.
- Watch yourself for burnout indicators. If you’re close to it, reevaluate your working habits.
- Set clear boundaries.
- Avoid answering to work-related call outside of work.
- Try not to feel guilty if you need to or can leave work early.
- Schedule regular wellness check-ins with your boss and team so you can identify overburdened individuals.
- Redistribute work if someone is at capacity.
- If you feel depressed, anxious or highly stressed, seek help from a trained professional.
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Understand your limitations
Burnout occurs when job demands consistently outweigh the resources available. The first thing you need to do is to set proper limits.
When you limit your time spent on specific tasks,...
Learn to say no
... especially to projects and clients that suck the creativity out of you.
When your mental resources are limited, you need to make sure they’re going to the right tasks. Burnout decimates your motivation, making working on projects you’re uninterested in an agonizing process.
Finding a creative outlet
Find a completely unrelated creative outlet: look for a creative task with lower stakes to help ease you back into things and re-ignite your creativity and motivation.
What are the things in your own life that you enjoy but aren’t necessarily “productive”?
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The Rush of Motivation
During the first week of the new year, there is a rush of motivated people who want to achieve their respective self-improvement goals. But then all this rush always tapers off, with only about 8 %...
Procrastinating
Procrastination, or the way we let pending tasks linger on, just avoiding them, is one of the main reasons our goals don't materialize.
The longer any work is avoided the harder it becomes to eventually do it.
Like dishes piling up in the kitchen sink, they get harder and harder to do as the load increases.
Fear as the Cause of Inaction
Fear causes us to procrastinate. It can be:
- Fear of change
- Fear of leaving our comfort zone
- Fear of the unknown
- Fear of failure
- Fear of what other people would think of us
We justify these fears by imaginary different reasons, but the root cause is not related to our invented reasons, it is our inherent fear.
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The power of taking on extra jobs
Many managers and leaders focus obsessively on their current jobs. They don't believe they can be successful without that single focus.
However, most realize that to advance your career...
The value of strategic side gigs
A survey of 122 senior executives from a variety of industries agreed that outside engagements were critical to leadership success now and in the future.
Meaningful engagement should be in activities that expose you to different people, information, and cultures, but is synergistic with your personal interests and your current or future primary work. Think of yourself as having a portfolio where your job is in the middle, the outside activities surround and complement it, and you use what you've learned to advance each sphere.
Finding the time for a side gig
Although executives face a high demand on their time, private and public sector leaders believe that you can find the time if you make it a priority. (Although you may have to give up some nights or weekends.) Make sure you deliver in your job and for your family, then take on additional responsibilities.
Try to spend 10% to 20% on these "extracurricular" activities. The amount needn't be consistent every week or month.
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What burnout is
Burnout can be broken down into three parts:
- Exhaustion: it could lead you to be easily upset, have trouble sleeping, get sick more often, and struggle to concentrate.
What Causes Burnout
6 components of the workplace environment that can contribute to burnout:
- Workload
- Control
- Reward
- Community
- Fairness
- Values.
We end up with burnout when one or more of these areas of our work don’t match our needs.
The Risks of Burnout
Chronic psychosocial stress that’s common in people suffering from burnout can impair personal and social functioning as well as overwhelming your cognitive skills and neuroendocrine systems.
Over time the effects of burnout can lead to memory, attention, and emotional problems.
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Conduct the Effective Job Interview
- Prepare your questions based on the attributes of an ideal candidate,
- Reduce stress level. Tell the candidates in advance the questions you plan to ask.
- Involve enoug...
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Burnout of a Nonprofit employee
The burden is slightly different for a nonprofit employee. In addition to an intimidating pile of work on your desk, you face a steady stream of people whose lives often depend on yo...
Burnout Cause #1: The Grind Never Stops
There is no regular downtime when it comes to serving the needy and fundraising to keep a nonprofit organisation running—this never-ending demand means constant deadlines and a steady stream of emergencies.
How to Deal with it.
- Schedule Time Off. Plan breaks around deadlines, even if it is only part of a day.
- Prioritise. Focus on what's really important.
- Take Some Time to Think. Diarise time to do deadline-free work.
Burnout Cause #2: Other People’s Lives Are on the Line
Falling into the trap of feeling guilty about prioritising yourself when so many people depend on you.
How to Deal with it.
- Find a Community. Try scheduling dinner or a happy hour with your colleagues or finding an outside group of nonprofit workers.
- Create Redundancy So You Can Really Disconnect. Start keeping your colleagues in the loop about all your projects—even training them to take over for you in a pinch.
- Leverage Funding. Consider talking to your donors. Plenty of understanding foundations may be willing to schedule funding for employee wellness.
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The Effects Of Burnout
One of the worst things burnout does is to take away the pleasure you once had in your work. And even after recovering you might not recapture the same enthusiasm you once had.
...What Makes a Job Satisfying
- Engagement
- Benefitting other people
- Work you’re good at (and feel valued for)
- Flexibility and control
- Chances for meaningful collaboration.
Work As Identity
Work is seen as a source of income and a source of identity. This increases the likelihood of burnout, as it makes a failure in one mean a failure in both.
Blurring the lines between personal and professional life leads us to chase unrealistic deadlines, take on overwhelming workloads, and bring work into all other parts of our lives.
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