Extinguishing the Burnout

Are you experiencing burnout at work? Here are some common signs:

• An overall lack of energy and fatigue; feeling tired almost all the time;
• A flatness or disinterest in the work that perhaps was once fresh and engaging;
• Pervasive thoughts about leaving the job without a clear idea about what to do next.

These symptoms are way too frequent in our workforce. Sustained high levels of stress can lead to individual physical and mental health problems as well as impact the productivity and well-being of an organization.

The causes of burnout are many: high volumes of work with too few resources, 24/7 demands on our time (both personally and professionally), a lack of career development, poor management, an unhealthy organizational climate, etc. At some point in our careers, we’ve probably experienced one or all of these situations; however, some people find ways to succeed while others succumb to the pressure.

So, what can you do if you are experiencing burnout? There is no panacea, but the following suggestions may help turn down the flame:

• Gain Self-Awareness—Recognition that you may be suffering from undue stress and burnout is the first step. With this awareness, are you ready to do something about it and make a commitment to change? Doing some self-reflection about what you really value and what’s truly important is a good place to begin.
• Find a Resource to Help—Asking for help is not a sign of weakness. There are many professional coaches, career counselors, therapists, etc., that can provide assistance in working through personal and professional issues to support you on the path for change. These resources can help identify and recognize your strengths and build your confidence to take action. Sometimes, friends and family members can provide the needed support.
• Identify Priorities and Focus on the Most Important Tasks—Many of us try to do everything ourselves and keep multiple ‘balls up in the air’ at once. This multi-tasking often leads to a lack of focus, mistakes, and a feeling that nothing is getting done very well. Can you let go of some the tasks that others could do (even though not as well as you would)? Can you delegate more effectively? While not wanting to burden other equally-stressed people with your tasks, you might overlook possible resources that would be willing and eager to help.
• Unplug—Being continually plugged into electronic devices can prevent you from being present for your family, your employees, and the task at hand. Temporarily unplugging from your cell phone and email can help avoid distraction and focus on one matter at a time.
• Take Care of Your Health—Burned-out people often stop exercising, have disruptive sleep patterns, and make poor food choices. At a time when your stressed immune system needs the most nourishment and replenishment, are you neglecting the basic ways that your body obtains energy and becomes more resilient?
• Show Self-Compassion—Human beings are not perfect. If you strive to be the perfect parent or the perfect manager, you will invariably be disappointed. Can you forgive yourself for past mistakes and short-comings and let go of the guilt that may accompany them? While we can all find ways to improve, striving for perfection can cause unnecessary, self-imposed stress.
• Create a Future Vision—At some point you may conclude that it is just time to move on. The current situation may be toxic, and there’s nothing to do or say that will change it. When this realization hits, a vision of the future—rather than just an escape from the present—can help create the desired change.

Dealing with burnout is not easy. Seek help if you can. No matter how bleak the current situation, you have the power to create a better life of well-being.