Here's how you can detect and combat burnout in your current job before embarking on a new search.

It’s always easy to think you are no longer satisfied with your current job, when in reality you need to ask yourself “have you been conducting self-care”? Did you take the time to look out for you? If not, the job may be the issue, it may be you. If you still had fire and drive up until recently and then hit a wall, but everything is the same, no shift in workload, management, and so on. Then maybe you didn’t take the time to look out for you. So before looking for the next job, try taking some much-deserved rest, have an adventure, and see if that changes your perspective.

Burnout can occur for many reasons other than our place of work. Before we diagnose that our job is the problem, take a look into what you are giving your energy to personally. Toxic relationships, lack of self-care and social media are significant energy-takers. Once we start removing the obvious toxicity in our lives, it becomes more clear which direction we should be headed and why.

As soon as you are aware of the symptoms of burnout, take off the earliest next Friday you can for a long weekend. Use this extra long weekend to rest and figure out how you're going to tackle burnout. Some ideas below: 1) Plan and book a longer holiday, ideally 2 weeks and abroad. 2) Figure out what you can change immediately at work. Are you taking on too many responsibilities or projects? Are you not delegating enough? Are you managing your time poorly? Are you spending time in too many unnecessary meetings that are eating up your productivity time? 3) Properly prioritise your work, planning your day around achieving your goals. Block out time in your calendar. Have more control over your calendar.

Burnout often manifests subtly, creeping in with persistent fatigue, cynicism, or reduced professional efficacy. Pay attention to changes in your energy levels, enthusiasm for work, and overall satisfaction. Keeping a journal to note these changes can help you recognize patterns. Early detection allows you to address burnout before it becomes overwhelming, giving you a clearer perspective on your current situation and helping you make informed decisions about your next steps.

To stop burn out, it is important to recognize the signs and always put your well being first. You are more than just your job search! If you are loosing satisfaction or feel fatigue, it might be time to reward yourself with a hobby or activity that brings you joy. Also be sure to self assess and look for signs you might be pushing yourself too far, it’s okay to take a break and come back even stronger!

Seeking support is critical when going through a job search. Talk to a trusted friend, family member or therapist to help you get through this time. We are in a very competitive job market and it's perfectly ok to reach out to others. They may be able to offer you advice or comfort during this time. It also helps to know that a job search does not last forever and for the job seeker, you WILL find a new job. Keep at it, keep networking and never give up. Your next amazing opportunity may be just around the corner.

Speak up. Waiting for your manager to notice you are exhausted or frustrated is a dangerous game. Everyone is engulfed in their own responsibilities, so you have to say something. Share your experiences with others so you don't feel so lonely, and talk to your manager so they can better support you.

Having support from your peers can be very helpful! When you share your experiences you will realize you are not alone in a challenging job market, talking to others will help you strategize or avoid burnout. Rekindle old relationships and seek advice from a mentor, they will help you stay positive and give good suggestions.

Reaching out for support is crucial in combating burnout. Speak with a trusted colleague, mentor, or supervisor about your experiences. They can offer insights, share coping strategies, or adjust your workload. If your company has an Employee Assistance Program (EAP), take advantage of it for professional counseling. Remember, seeking help is a strength, not a weakness. External perspectives can provide the clarity and encouragement needed to navigate through challenging times.

Going deeper into your spiritual practices will give you the most important perspective. Relying on others to give you the information is creating dependence on others for answers that are already within you. Take the time to do inner work. We already have all the answers we need.

To effectively set boundaries, start by communicating your work hours clearly to your colleagues and supervisors. Use tools like calendar blocks to signal your availability and set reminders to take breaks. It's also important to create a dedicated workspace that helps you mentally separate work from personal time. At the end of your workday, engage in a routine that signals the transition from work to relaxation, such as a walk or a hobby. Additionally, prioritize tasks and delegate when possible to avoid overloading yourself. Utilize digital tools that help manage your workload and prevent taking on more than you can handle.

If you choose to live a full life, setting boundaries is an essential skill, no matter who likes it or not. It is necessary to have a balanced, healthy and whole life. If you are struggling to set boundaries, start small. Burnout happens when we stretch ourselves beyond our current capacity. If you do not learn how live with boundaries, you will always struggle with burnout.

Establishing clear boundaries between work and personal life is essential to prevent burnout. Define specific work hours and stick to them, avoiding the temptation to check emails or take calls outside these times. Communicate your limits to your team to ensure they respect your personal time. By maintaining these boundaries, you protect your mental and emotional health, making it easier to recharge and maintain a sustainable work-life balance.

Once you have determined the problem, and sought out some help, like every healthy relationship it’s time to set boundaries. Set a work schedule for yourself. Once you leave work, then leave it for the day or the weekend. Set a time you stop checking emails and stick to it. There is no reason to continue checking emails and driving yourself crazy with conversations at 10pm at night with something you were discussing at 9am. If you wouldn’t do it in your personal life, why would you do it with your work life? You do have to remember to live your life, otherwise when you do leave a company for something shiny and new, it will all start again, and the cycle will repeat itself. Set boundaries. Turn off those devices.

Self-care is not a luxury but a necessity in maintaining mental and physical well-being. Incorporate activities that rejuvenate you into your daily routine, such as exercise, meditation, or hobbies. Ensure you get adequate sleep, eat nutritious meals, and stay hydrated. Regular breaks during the workday can also prevent fatigue. Prioritizing self-care helps build resilience against burnout, enabling you to stay productive and engaged in your work.

Find activities outside of work and the home, these are called hobbies. Something you enjoy and to look forward too. These things that revitalize your spirit and soul, whether it’s hiking, sailing, traveling, or a cooking class, discover or rediscover your passion and get after it. You will find just having that activity to look forward too will provide energy you didn’t know you had. The bonus is, you won’t feel as stressed at work or home either.

Believe or not, self-care is first priority. A career built on no energy, no drive, lack of health will send you in the wrong direction. Self-care is digging deeper in your spiritual beliefs - building a stronger relationship with God and establishing respect for yourself.

Shifting your mindset can be a powerful tool against burnout. Focus on aspects of your job that you find fulfilling and remind yourself of your accomplishments. Practice gratitude by noting things you’re thankful for each day. Adopting a positive outlook doesn’t ignore the challenges but rather balances them with recognition of the good. This mental shift can enhance your job satisfaction and reduce the impact of stressors.

It sounds a little silly, but self-affirmations do work. If you find yourself struggling, start your morning with a self-affirmation. If you’re in sales, then start one with “I’m going to be great at sales today” and repeat it several times, or on your way to work. Or say something like “today is going to be a great day”, there are any number of things you can say to shift your mindset. Before you know it, your mood is changed, and you are fired up to conquer the days events and activities. Give it a try, what do you have to lose? Nothing but the melancholy blues.

It can feel easier to focus on the negative and what is not working. Negativity can be like a drug that we have to break ourselves free from. Your spiritual practices and self-care play a huge role in your mental health and will shift your perspective naturally.

Burnout happens due to a combination of internal and external factors, typically. You can't de-stress your way out of a toxic environment. Explore what the factors are that created your burnout and see what is within your control. When it comes to the workplace, Christina Maslach highlights 6 mismatches that can contribute to burnout: Lack of Control, Insufficient Reward, Lack of Community, Absence of Fairness, Conflict in Values, and Work Overload. Explore each of these and the root cause(s) may become clearer, helping you determine which changes will be most effective.

The truth about burnout is that once you enter that territory it's hard to escape it. Your one day off work or short breaks won't be enough for a full recovery. You'll find you get tired easily, more often. You don't want to be job searching in this condition. Don't wait for the sh*t to hit the fan. Always ask yourself whether that extra push is necessary or truly beneficial. Most times it won't be.

Create space for your transition. Reflect on what worked, what didn’t - what gives and drains energy. Acknowledge the loss of last job - work identity, colleagues, routines, income etc. it is real - we spent most of our waking moments at a job so to step off of that way of life takes some time. Find ways to create new routines and also discover what you want in the next role: what is exciting to you intellectually and professionally? How would you feel when you get there? How would it give you sense of purpose and meaning? Then network with people to research whether what you are considering doing next is indeed what you think it would be. Acknowledging ourselves in this process will make the job search go smoother.