What do you do if you're experiencing signs of burnout in the workplace?

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Burnout is a state of physical, mental and emotional exhaustion caused by chronic stress at work. It can affect your productivity, performance, motivation, health and well-being. If you're experiencing signs of burnout, such as fatigue, irritability, cynicism, detachment, low self-esteem, or lack of meaning, you need to take action to prevent further damage. Here are some steps you can take to cope with burnout and restore your balance.

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1 Identify the sources of stress

The first step to deal with burnout is to identify what is causing you stress at work. Is it a heavy workload, unrealistic deadlines, conflicting expectations, lack of autonomy, poor communication, or toxic relationships? Once you pinpoint the sources of stress, you can start to address them or seek help from others. You may need to set boundaries, delegate tasks, prioritize your goals, negotiate your role, or find ways to improve your work environment.

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Suzie Wood

Vice President of Sales and Development at Salt Rank
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First and foremost , determine your reason for the burnout. Maybe it is stress, or is it too much traveling, too many project to juggle, constant requests to take on more or is it simply you need to disconnect and get some sleep! Deal with the issues and determine at that point how to proceed. Unless you handle the “stresses” nothing will improve. Everyone cannot have everything NOW, prioritize!

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Ross Chambers

Director of New Business, Marketing and Brand at Billing Finance Ltd
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Identify where the burnout comes from and if it is avoidable! When is comes to the solution, take the opportunity to collaborate with others to get a long lasting way forward. If you get this process right you will help the problem and enhance your culture!

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Sarra AMAMI ????

Responsable Assurance Qualité | Sécurité au Travail | Environnement - Créatrice de Contenu en Assurance Qualité
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Pour identifier les sources de stress au travail, commencez par examiner les aspects du travail qui vous semblent particulièrement stressants. Observez les taches, les interactions sociales, et l'environnement de travail. Tenez également compte de vos réactions physiques et émotionnelles face aux différentes situations. Enfin, gardez un journal de bord pour noter les moments où vous vous sentez particulièrement stressé et les circonstances associées. Cela vous aidera à identifier les schémas et les sources de stress récurrentes.

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2 Take care of yourself

The second step to deal with burnout is to take care of your physical and mental health. You need to replenish your energy and resilience by getting enough sleep, eating well, exercising regularly, and avoiding substances that can worsen your mood, such as alcohol, caffeine, or nicotine. You also need to find healthy ways to cope with stress, such as meditation, breathing exercises, yoga, or hobbies. Additionally, you need to nurture your emotional well-being by expressing your feelings, seeking support, or engaging in counseling or therapy.

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Sarra AMAMI ????

Responsable Assurance Qualité | Sécurité au Travail | Environnement - Créatrice de Contenu en Assurance Qualité
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Pour prendre soin de soi en cas d'épuisement professionnel, commencez par établir des limites claires entre le travail et la vie personnelle. Accordez-vous des pauses régulières pendant la journée pour vous reposer et vous détendre. Engagez-vous dans des activités qui vous procurent du plaisir et qui favorisent votre bien-être, comme l'exercice physique, la méditation ou la lecture. Assurez-vous également de maintenir une alimentation équilibrée et de bien dormir. Enfin, n'hésitez pas à demander de l'aide et du soutien à vos collègues, à votre famille ou à un professionnel de la santé si nécessaire.

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3 Reconnect with your purpose

The third step to deal with burnout is to reconnect with your purpose and passion at work. You need to remind yourself why you chose your career, what you enjoy about it, and what impact you want to make. You also need to find ways to make your work more meaningful and rewarding, such as learning new skills, taking on new challenges, volunteering for a cause, or mentoring others. Furthermore, you need to celebrate your achievements, appreciate your strengths, and recognize your value.

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Sarra AMAMI ????

Responsable Assurance Qualité | Sécurité au Travail | Environnement - Créatrice de Contenu en Assurance Qualité
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Pour vous reconnecter à votre raison d'être, réfléchissez à ce qui vous passionne dans votre travail et ce qui vous motive. Identifiez vos valeurs personnelles et professionnelles, ainsi que les aspects du travail qui correspondent le mieux à ces valeurs. Prenez du recul pour évaluer si votre travail actuel vous permet de vivre pleinement ces valeurs. Si nécessaire, envisagez des ajustements dans votre r?le ou votre environnement de travail pour mieux aligner vos actions sur votre raison d'être. Engagez-vous également dans des activités qui vous permettent de trouver du sens et de la satisfaction dans votre travail.

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4 Rebalance your life

The fourth step to deal with burnout is to rebalance your life and create more harmony between your work and personal spheres. You need to set clear boundaries between your work and non-work time, and avoid checking emails, messages, or calls outside of work hours. You also need to make time for yourself, your family, your friends, and your hobbies, and enjoy activities that bring you joy, relaxation, and fulfillment. Moreover, you need to practice gratitude, optimism, and kindness, and cultivate a positive mindset.

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5 Seek professional help

The fifth step to deal with burnout is to seek professional help if you feel overwhelmed, depressed, anxious, or suicidal. Burnout can have serious consequences for your mental health, and sometimes you may need more than self-care or support from others. You may benefit from consulting a doctor, a therapist, a coach, or an employee assistance program (EAP) that can provide you with medical treatment, counseling, guidance, or resources. You should not hesitate to reach out for help if you need it.

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Alex Auerbach Ph.D., MBA

I help high-achievers excel with science-backed, data-driven, customized frameworks to live their best lives without limits. | Performance Psychologist | Experience in NBA, NFL, and Elite Military Units
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If you're feeling burnt out, chances are it's feeling emotionally heavy, its hard to focus, and you're feeling like you aren't as productive and present as you'd like to be. When your daily performance is suffering, getting some help from a counselor or coach can help you to do some of what's mentioned here, like rebalancing your life, reconnecting with your values, and developing skills for healthier self-care. Over time, these practices can reduce the feeling of burnout and improve your performance. Importantly, asking for help is an important step to take for yourself. It's a sign that you're investing in your future performance and that you believe in your potential, and that some assistance can get you back on the right track.

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6 Consider a change

The sixth step to deal with burnout is to consider a change if you feel that your current work situation is not sustainable, satisfying, or aligned with your values. You may need to explore other options, such as changing your role, your team, your project, your organization, or your career. You may also need to take a break, a sabbatical, or a leave of absence to recharge, reflect, or reorient your goals. You should not feel stuck, trapped, or hopeless in a job that is burning you out.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What do you do if you're experiencing signs of burnout in the workplace?

1

2

3

4

5

6

7

1 Identify the sources of stress

2 Take care of yourself

3 Reconnect with your purpose

4 Rebalance your life

5 Seek professional help

6 Consider a change

7 Here’s what else to consider

Management

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What do you do if you're experiencing signs of burnout in the workplace?

1

2

3

4

5

6

7

1 Identify the sources of stress

2 Take care of yourself

3 Reconnect with your purpose

4 Rebalance your life

5 Seek professional help

6 Consider a change

7 Here’s what else to consider

Management

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