Signs of Burnout at Work

Burnout is a state of physical, emotional, and mental exhaustion caused by excessive and prolonged stress. It can affect anyone, but it is particularly common among people who work long hours in high-stress environments.

Signs of burnout at work, as identified by a Christian Counselor, can include a range of physical, emotional, and behavioral symptoms. These can include feeling physically and emotionally drained, having a lack of motivation and interest in work, and experiencing increased absenteeism and illness.

How to know if you’re experiencing burnout at work.

How do you know if you are on the verge of burnout? The following are frequent signs that you may be experiencing burnout at work:

• Anxiety about your responsibilities.
• Arguing with your boss or coworkers.
• Lack of concentration.
• Lack of motivation.
• Feeling alone in your job.
• Guilt for feeling resentment toward your work.
• Constant feeling of exhaustion.
• Feeling overwhelmed.
• Feeling apathetic.
• Irritability.
• Reduced productivity.
• Taking more sick days.
• Changes in eating patterns – eating too much or not enough.
• Psychosomatic symptoms such as headaches, stomachaches, and
  weakened immune system.
• Experiencing symptoms of depression.
• Insomnia or sleeping too much.
• Losing interest in work and work relationships that once gave you

Taking steps to address burnout.

It is important to recognize the signs of burnout and take steps to address it before it becomes a more serious problem. Here are several strategies you can try.

Time management to reduce burnout.

When you have a process for organizing your time and planning your tasks you can achieve your goals and reduce burnout. Here are several tips for improving time management.

Create a schedule.

A daily schedule will help you manage your time. Looking at your schedule every day can help you use your time effectively and line up your tasks in order of importance.

Set your priorities.

Throughout the workday, you will have all kinds of tasks that compete for your attention. However, not every task is equal. When you tackle your most urgent needs first, you can control your anxiety and avoid procrastination. Setting priorities several times throughout the day can help you reduce stress and achieve your goals.

Make room for interruptions.

No matter how well-planned your day may be, interruptions are all but a guarantee. Leave some margin in your daily schedule for these interruptions to reduce your stress and set realistic expectations.

Schedule breaks.

Regular breaks are a great way to reduce burnout. Every hour, get up and walk around for a few minutes to improve your blood circulation and boost your energy. If you stare at a computer screen all day, take a break every 30 to 60 minutes to focus on something far away to give your eyes relief. On these breaks try to take your mind off work for a few moments so you can go back to work refreshed.

Decrease distractions.

Distractions at work can increase irritability and reduce productivity. Decrease distractions so you can stay on task. Examples include putting your phone on silent mode, keeping only necessary tabs on your computer open, and shutting your office door or using earbuds when you need to concentrate.

Teamwork to reduce burnout.

When you work on a team, you need plenty of patience, positivity, and energy to be effective. But if you feel burnt out, you may be struggling in those areas. Here are ways to increase teamwork to reduce burnout.

Improve communication.

A communication breakdown can ruin teamwork. Make sure that the communication between your team is open and honest, and that every person has a voice. Everyone on the team should feel free to share ideas and concerns without judgment.

Set goals.

Good teams need clarity on goals and expectations. Everyone needs to know what is expected of them. You can use SMART goals to help your team be effective. These smart goals are specific, measurable, achievable, relevant, and time-bound.

Promote collaboration.

Teamwork is best when everyone collaborates to work toward the same goal. If you see anyone on the team drifting into isolation, bring them back with a task that involves collaboration. Make sure everyone knows that their ideas and expertise matter.

Foster positivity.

Teamwork thrives in a positive work environment. When you treat everyone with consideration and respect along with encouragement and support, your team members will feel uplifted and motivated. This environment of positivity can reduce burnout for everyone on the team.

Recognize and reward.

When you regularly recognize and reward your team members for their accomplishments, they will feel more appreciated. This is an excellent way to ward off burnout and keep people motivated, even for smaller goals.

More tips for handling burnout at work.

You also need to take care of yourself when you are facing burnout. Some additional strategies for handling burnout at work include the following.

Prioritize self-care.

A sure way to develop burnout at work is to always put your own needs on the back burner. However, you can change this by prioritizing self-care even when you are at work.

On work breaks, you can meditate on God’s word for greater peace or practice mindfulness while sipping your favorite beverage. Outside of work, it’s important to prioritize exercise, activities, hobbies that bring you joy, and a good bedtime routine to help you relax before sleep.

Set boundaries.

Many people who struggle with work burnout don’t have good boundaries between work and personal life. You can learn to leave your work at work, so your personal time is spent relaxing and recharging before the next workday begins.

Seek support.

Burnout can feel isolating. It’s important to maintain healthy social connections to help you work through this issue. Friends and family can often serve as a great support network for you, especially if they are not involved with your work. Spending time with people in ways that energize and comfort you can fill your relational needs to mitigate burnout in your life.

Implement changes.

If it’s possible, make changes in your work environment to reduce your stress. Ideas include decluttering your workspace, delegating tasks, hiring additional help, speaking about your problems with human resources, and forming a network of support among other employees.

Get help.

Burnout can be difficult to overcome on your own. Talking to a Christian Counselor can give you a wider perspective on the problems you face at work along with practical ways to reduce stress and improve productivity. Reach out to us today to book an appointment if you have burnout at work.