How to handle job burnout when work is taking too much out of you

When work starts following you home, affecting your sleep and leaving you exhausted before the day has even begun, it may be time to take a closer look at how you’re coping.

Also see: 7 Signs you’re headed for mid-year burnout

What is job burnout?

Mayo Clinic explains that job burnout can develop when workplace stress becomes prolonged and difficult to manage. While you may not have control over every situation at work, there are practical steps you can take to protect your wellbeing and start easing the pressure.

The first step is not necessarily quitting your job. Instead, look at what is draining you, what you can change and where you can get support.

How to take control of job burnout

1. Take a closer look at what’s stressing you out

The above-mentioned health and wellness publication states that before trying to fix burnout, work out what is actually causing it.

Ask yourself the following questions:

• Is your workload unrealistic?
• Are you unclear about what is expected of you?
• Are difficult relationships with colleagues adding to your stress?
• Has work simply started taking up too much of your personal time?

Identifying the source can make the problem feel more manageable because you can start separating things you can change from those you cannot.

2. Speak to your boss about your workload

You don’t have to silently struggle through an impossible to-do list.

If your workload or expectations are contributing to your burnout, consider having an honest conversation with your manager, advises Mayo Clinic. Discuss what needs to be prioritised and whether some tasks can wait.

Setting realistic goals can also help you avoid treating every task as an emergency. If you’ve tried addressing the situation and nothing is changing, you may eventually need to consider whether the job is still the right fit for you.

3. Don’t isolate yourself

Burnout can make you want to withdraw from everyone, but support matters.

Talk to someone you trust, whether that’s a colleague, friend, or loved one. Explaining what you’re dealing with can make workplace stress feel less overwhelming.

If your employer has an employee assistance programme, check what services are available to you.

Also see: The quiet rise of spiritual burnout among young adults

4. Make time to switch off

When you’re burned out, relaxation can feel like another item on an already endless to-do list. However, it doesn’t need to be complicated.

Mayo Clinic suggests trying activities that help you slow down, such as yoga, meditation or tai chi. Even taking a few deep breaths during a stressful day can give you a moment to pause and release some tension.

Mindfulness can also help, as it allows you to pay attention to what is happening around you and within you without immediately judging or reacting.

5. Move more and make sleep a priority

Looking after your body is part of dealing with workplace stress. Regular exercise can help you manage stress and allows you to step away from work for a while mentally.

Furthermore, sleep is just as important. When work is taking a toll, sacrificing rest to catch up may seem like the obvious solution, but adequate sleep helps restore your well-being and supports your health, states the above-mentioned information hub.

Even small changes to your routine can create more space between your working day and your personal life.

6. Know when you need a bigger change

Not every burnout problem can be solved with breathing exercises or a better to-do list. Sometimes the workplace itself is the problem.

A lack of control, unclear expectations, conflict with colleagues, insufficient support and an unhealthy work-life balance can all contribute to burnout.

If you’ve tried making changes but continue to feel overwhelmed, it may be worth looking at your longer-term options. That could mean discussing further changes at work or, if the situation is unlikely to improve, considering a different job.

Also see: Discover top plants to combat fatigue and burnout naturally

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