Burnt Out?

Workplace burnout. It happens to the best of us. It also happens to bring out the worst in us. Officially classified as a syndrome by the World Health Organization it’s described as “resulting from chronic workplace stress that has not been successfully managed.”

You may be suffering from workplace burnout if you:

? Feel cynicism towards your job

? Continuously feel depleted or exhausted

? Are increasingly distancing yourself mentally from your work

? Are no longer as efficient professionally as you once were

Although it’s typically triggered by unmanageable stress at work (many times on top of responsibilities at home), when you layer in a seemingly never-ending onslaught of disasters such as a pandemic, inflation, possible WWIII worries, and a litany of other 21st century stressors, it’s no wonder so many are overwhelmed.

Workplace burnout has gotten so bad that the World Health Organization declared it an occupational phenomenon in its 11th revision of the International Classification of Diseases. And guess what? That was in 2019…before the pandemic!

When you’re burning the proverbial candle at both ends, you can burn out fast. But the good news is, there are ways to manage it, both professionally and personally.

Nail Down What’s Causing Your Burnout

The first step to addressing burnout is to take a close look at the situational factors causing it and determining what you can and cannot change.

When they’re due to your actual job duties, your team, or at the organizational level, it’s best to talk with your manager, human resources, or other co-workers to get the support you need to make impactful changes.

This could be as simple as help with prioritizing your responsibilities or taking some things off your plate to something more drastic, like changing careers entirely.

Make Changes that Make a Real Difference

If your work/life balance is out of kilter, remind yourself that there ARE other jobs out there. (In fact, if you’re looking for a place that’s been voted a Top Workplace multiple years in a row, System Pavers is hiring for lots of great positions!).

The job market is an especially robust one for job seekers right now, so it’s a good time to take charge of your situation if you think it’s time to move on professionally.

In the meantime, make use of these tips for reducing day-to-day stress and helping to change your mindset.

7 Ways to Deal with Work Burnout

? Prioritize self-care.

This doesn’t mean bubble baths and foot rubs (not that they might not help!). But it does mean identifying actions big and small that bring you real joy and then blocking out time to do them. Set meeting alerts to make sure that squeezing these critical care breaks get the same level of priority as your job obligations.

? Get outdoors more.

Did you know nearly half of Americans are vitamin D deficient? And that leads to mood swings, depression, and lack of energy…all of which can feel a lot like burnout. Give yourself a healthy boost of vitamin D naturally by getting outside and getting some much-needed sunshine daily.

? Change your view.

If you can swing it, do your work from someplace different than where you usually get things done. Go to a coffee shop, a library, or just on another floor or different part of your building. It’s best if you don’t simply switch to working from home as that can make finding work/life balance even harder.

? Work it out.

One of the best ways to relieve stress is by getting physical. Instead of turning to a glass of wine to unwind, consider going for a run, doing yoga, walking the dog, going all out, and doing CrossFit or taking a martial arts class.

? Talk about it.

Share your thoughts and concerns with a good listener you can trust. Ideally, this shouldn’t be a coworker as that can sometimes create an even more toxic environment if you get in the habit of constantly complaining together. If you can’t talk to friends or family, a therapist or counselor is a great option as well!

? Switch up your responsibilities.

If you’re finding that monotony is contributing to your burnout, it may be a good idea to try taking on a new role at work. Whether it’s switching departments in a retail environment or swapping shifts, you’d be amazed at how changing up just a few little components of your workday can make your job feel new and exciting again.

? Take a vacation.

Talk to your boss about taking a break. Not just an extended weekend or a vacation where you’re checking emails constantly. Unplug, unwind, and do something where you don’t have to think about work for at least a week. Preferably two. It may feel like you can’t take that much time off, but once you realize the alternative is to quit entirely, it’s definitely worth a try.

The important thing is to never minimize the seriousness of burnout. It’s real. It has real effects on your mental and physical well-being, and it should never be your constant state of reality.

You are in charge of your life, and you are capable of making the changes needed to recharge, refuel and re-energize your outlook. Even if you can only take baby steps, take one today and see how it helps. You deserve it!