Burnout: Four Signs and Five Management Tools
What is Burnout?
The concept of burnout has been highlighted recently, as the pandemic amplified both work and life-related stressors and left busy professionals with few ways to manage the added stress. With an increase in conversation surrounding mental health, many professionals have identified burnout as a factor in lack of enthusiasm for their work or a catalyst for a career change.
According to the World Health Organization, burnout is a syndrome resulting from workplace stress that has not been successfully managed. It’s characterized by three dimensions: feelings of energy depletion or exhaustion, increased mental distance from one’s job or feelings of negativism or cynicism related to one’s job, and reduced professional efficacy. (4)
The difference between stress and burnout can be categorized by the symptoms: Feelings of perpetual stress without an end in sight, cynicism, and lethargy can be tied to burnout. Burnout can manifest over time, especially if one feels as if they do not have control over the outcomes of their role, is performing tasks that create inner conflict, is performing work that does not resonate with their larger goals, or when one lacks support (3).
In this Article, we will discuss four signs of burnout and five ways to manage or reduce burnout in your career. Please note FGPM is not a health organization and we encourage you to seek help to manage your mental health.
Four Signs of Burnout
1. Depleted energy toward, or enthusiasm for, work. One sign of burnout is a vast reduction in passion for your every day work or inability to concentrate on your daily tasks. While everyone has bad days, a lack of enthusiasm for your professional endeavors over a long period of time may point to burnout. Have you noticed a negative change in your attitude or demeanor at work? Have you become irritable toward your coworkers or cynical toward your company?
2. Disconnect from work purpose. Burnout can disconnect you from those you are wanting to help or a mission you seek to serve. Do you feel disillusioned about your job or opportunities to advance? Are you finding it hard to concentrate or connect the dots to the larger picture goals?
3. Reduced efficacy. If you are experiencing doubt about your own abilities or success of your work, burnout may be a factor. This can also appear as perceived inability to perform at your best, which, over time, can erode confidence. Are you having trouble finding the good in your achievements? Are you doubting yourself and your abilities?
4. Physical symptoms, such as headaches or fatigue. According to a 2021 survey, 44% of respondents reported physical fatigue as a symptom of their burnout. Also keep an eye out for recurring stomach aches, migraines, or increased bodily fatigue. Have you sleep habits changed?
Managing burnout
Everyone’s burnout symptoms manifest in different ways and each of us have a different threshold for stress.
1. Reset expectations. If you are experiencing burnout, work with your manager to take a step back or reprioritize your work. While this may be an intimidating conversation, your manager should have ideas on how to balance your plate and your mental health. Even cutting back on certain daily tasks can help reduce stress. Realign your goals to your current bandwidth (even temporarily) and shorten your milestones to consistently achieve small wins.
2. Physical activity (or sleep!). One common stress reliever is an exercise routine, from running, to strength class, to yoga or meditation. Just a few minutes of physical activity can improve your mood and increase your energy levels. Alternatively, be sure to get plenty of rest, hydrate, and try to eat balanced, healthy meals.
3. Ask for help. If your burnout symptoms are beginning to materially impact your daily life, consider speaking to a mental health professional of your choice. If this is not an option for you, consider reaching out to a close friend, family member, or trusted colleague to experience connection or talk things out. If you have access to an employee assistance program, take advantage of relevant services (1).
4. Establish a routine. Having non-work-related outlets for your passions are essential to combating your burnout. In addition to healthy habits, such as eating properly and getting enough sleep, be sure to set and maintain work-life boundaries. To manage every day stressors, consider using a to-do list or agenda to create a regular routine and ensure you keep track of your life responsibilities. Be sure to build in short breaks, even if just to take a few deep breaths before returning to your tasks.
5. Cultivate (or reconnect with) your self of purpose. “To counter burnout, having a sense of purpose, having an impact on others, or feeling as if one is making the world a better place are all valuable. Often, meaningfulness can counteract the negative aspects of a job. Other motivators include autonomy as well as a good, hard challenge” (3).
Conclusion
If you can identify the symptoms of burnout, you will be able to identify when you need to adjust your workload.
At the end of the day, it all comes down to balance. “We often misconstrue the idea of attending to our self-care as somehow being selfish,” Dr. Borland says. “And it’s really not. I often remind my patients that in order to be the best friend, spouse, parent or child, you have to attend to your self-care. If your tank is empty, you can’t be the type of person you want to be to these others in your life.” (2)
Citations
“Job Burnout: How to Spot It and Take Action.” Mayo Clinic, 5 June 2021, www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642.
“What Is Burnout?” Cleveland Clinic | Health Essentials, 1 Feb. 2022, health.clevelandclinic.org/signs-of-burnout/.
“Burnout.” Psychology Today, www.psychologytoday.com/us/basics/burnout. Accessed 31 July 2023.
Abramson, Ashley. “Burnout and Stress Are Everywhere.” Monitor on Psychology, 1 Jan. 2022, www.apa.org/monitor/2022/01/special-burnout-stress.
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