Job burnout can be both frustrating and exhausting, and unfortunately, the number of people suffering from this syndrome is increasing. A new study by Gallup and Workhuman found that a quarter of employees experience burnout at work “very often” or “always.”
In other words, this also means that a quarter of employees experience a drop in energy, motivation and productivity. The stronger the feelings of burnout, the more demanding it is to fulfill one’s work duties. This creates a spiral from which it is difficult to escape. Therefore, it is important to recognize the symptoms early and know how to recover.
The problem is that many people think of burnout as stress and try to ignore it and move on, but stress and burnout are not the same thing. The fatigue that manifests as burnout is very different from the stress you may have after a long day or week at work. And it can be so strong that it can completely paralyze you.
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The feeling of burnout is comparable to the absolute loss of enthusiasm, giving up hope for the better and the absence of motivation to overcome obstacles. Moreover, you cannot cure burnout by extending your vacation or reducing your working hours.
The World Health Organization (WHO) has officially classified burnout as a medical diagnosis. According to her, this is a syndrome that is considered to be the result of chronic stress at the workplace that has not been successfully managed.
Burnout is diagnosed by four symptoms:
- Feelings of exhaustion and fatigue
- Mental resistance to the job content
- Feelings of negativity or cynicism about work
- Reduction of professional efficiency
As the world entered the third year of the pandemic, the number of registered job burnouts rose to record levels.
A survey by the American Psychological Association found that of 1,501 employees surveyed, 79 percent had experienced job stress in the month prior to the survey. Three out of five workers then said that stress at work causes them to lack interest, motivation and energy.
Specifically, 36 percent of them experienced cognitive fatigue, 32 percent emotional exhaustion, and 44 percent physical fatigue. Overall, this was more than a third higher than in 2019.
How to rise from the ashes
“Burnout can have a big impact on people’s overall well-being, which can affect their lives in the workplace and in their personal lives,” said Meisha-ann Martin, director of social analytics at Workhuman.
At the same time, work performance and efficiency do not necessarily burn you out or cause damage to your physical and mental health. However, certain rules must be followed.
Here are seven tips to avoid burnout:
- Get plenty of rest. Slow down and pay attention to your body and its needs. Engage in relaxing activities such as listening to pleasant music, reading a good book or observing nature.
- Take care of yourself. The key to effective recovery from burnout is a healthy diet, adequate sleep, and regular exercise. When you’re low on energy, prioritize your most important work tasks and plan your day ahead to match your energy levels with your work tasks.
- Take small breaks. Five to ten minute breaks during the working day will help you relax and get rid of fatigue. It could be stretching, walking up the stairs, a snack, deep breathing, a short yoga session or a five-minute meditation.
- Establish boundaries between work and personal life. If you work from home, limit the work to only a certain part of it so that it does not disturb the life of other members of the household and so that you can concentrate. After working hours, stay away from your workplace and do not accept other tasks.
- Meditate. Relaxation exercises and the occasional five-minute meditation (for example, even at your desk) support energy recovery. It will help you relax, clear your head and refresh your mind, body and spirit.
- Don’t keep it to yourself. If you don’t feel comfortable, talk about your burnout with your partner or someone you feel safe with. It’s helpful to have a helping hand to lean on, just someone who understands your situation. It can also be, for example, a colleague at work who is under similar pressure.
- Seek professional help. Don’t be intimidated or discouraged at work and try to negotiate an extension of the deadline, more flexibility or a reduction in workload with your supervisor. If the symptoms of burnout worsen or if self-help does not work for a long time, it is necessary to seek professional help.
What can employers do?
A report by Gallup-Workhuman revealed that when employers remember and recognize life events and work milestones, employees feel much more strongly that their organization cares about their well-being.
“As managers and employees are physically disconnected these days due to remote and hybrid work, incorporating moments of appreciation is even more important,” says Meisha-ann Martin.
In general, businesses should talk more with employees about their feelings, measure stress levels in the workplace and develop action plans to reduce work fatigue.
These strategies ensure that employees do not feel solely responsible for solving a problem that, in many cases, is caused by their work – not their own shortcomings. If organizations don’t address burnout, it’s likely that their best talent will leave for companies with better benefits and support.
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