6 ways to deal with job burnout

Constant work without rest, a toxic atmosphere at work, lack of support from the supervisor – work is often a huge source of stress. Each of us has a limit, and when that limit is exceeded, stress and fatigue turn into burnout. The statistics are alarming – 77% of employees have experienced burnout, 51% – more than once. How can you protect yourself from it and deal with it?

Professional burnout – symptoms

Below you will find symptoms that may mean you are burned out* or are on the road to burnout:

• You feel constant fatigue – physical and emotional
• You feel overwhelmed, despair and/or hopelessness
• You are apathetic*, you feel like you are “cut off*” from your emotions and events around you
• You are almost constantly stressed*.
• You feel a lack of joy and a lack of interest in life
• You have lowered motivation and zero ideas
• You procrastinate, you find it increasingly difficult to focus and get to work
• You distance yourself from people in the team and/or feel alienated*/alone
• You feel frustration about work – the amount of work, organization, etc.
• You have frequent headaches, stomach problems, achy body and other physical ailments due to stress
• You reach for alcohol or other stimulants to cope with work and painful emotions.

If you *answered* yes to most of these, you may be struggling with burnout. Remember, however, that the above symptoms can also indicate depression or other serious mental problems. Contact your doctor to confirm the diagnosis and discuss treatment options.

How to deal with professional burnout?

If you suspect professional burnout in yourself, contacting a doctor is strongly advised. It is also worth discussing the situation with your psychotherapist. If you are not in the therapy process, it may be a good time to start it – privately or through an employee benefit.

What can you do when experiencing professional burnout?

• Ask for changes

It’s good that you want to take care of yourself. Remember, however, that job burnout is not an individual issue – it affects the whole system and the way we work. To prevent burnout and other unpleasant mental and physical consequences of overwork, this system must be changed. You don’t have to save the world right away – start with yourself and your environment. Find out what structural changes can help create healthier working conditions and talk to management about them.

It’s ok if it’s too much and you don’t have the strength or space for it. Your safety and health are paramount.

• Talk to a trusted person

Perhaps you feel overwhelmed*, trapped* under the weight of all the projects and commitments. In such a situation, it is not uncommon for us to find it difficult to put things into perspective and find a solution. It is then worth sharing your concerns and problems with a trusted person. A frank conversation and support from a person close to you will make you feel better. You can also look for ways to solve your problem together.

• Ask for help

Don’t be afraid to ask a co-worker for help if you need it. Even better – talk to your supervisor about your current condition and ask for a reduction in duties. If you prefer, you can ask for support from the HR department.

• Take control

One source of burnout is a lack of a sense of control. We may feel that everything is too much and there is no way out of the situation. That’s why its recovery is so important. Try to set boundaries by not accepting new commitments and leaving work on time. Talking to a supervisor about workload is also a form of fighting for control.

• Take care of regeneration

Sleep and rest are not rewards, but needs. Without regeneration, our body and mind are unable to function properly, and we also become less resistant to stress and related difficult and unpredictable situations.

Taking a break from work also means spending time developing your passions or learning new things.

• Body and mind

Taking care of our mental health is not complete without taking care of our physical health. Sleep and rest is one of the pillars of taking care of your well-being. But regular exercise is equally important, especially now that work requires us to sit for hours in front of a computer. It doesn’t have to be crossfit training or getting up at 5 a.m. for a jog right away. 20-30 minutes of brisk walking a day will do just fine – just remember to wear a mask with a filter if the air quality is average. It’s also a good idea to do some pacing or stretching exercises during short breaks.

Don’t forget to eat a healthy diet. Perhaps your company offers balanced meals – this will save you time and money. It’s also worth talking to your doctor or nutritionist about the right supplements for you.