Feeling Stressed, Overwhelmed, Angry or Frustrated? Like 1 in 4 Others, You Could be Experiencing Job Burnout.
A few years ago, I experienced job burnout.
I had a good job with a well-respected brand, and I was killing it – regularly receiving awards and praise. I pride myself on my can-do attitude, and I was often the person called upon to get stuff done, the more important and immediate the task the more likely it was to come to me. I felt appreciated and important, and I was relishing it. Life was good.
Then it wasn’t.
I started getting colds and flus all the time, but I never felt that I could take the time to fully recover. There was just too much to do! I put on weight, mostly because I didn’t have time to cook or prepare meals, and I had stopped playing sports because I was just too tired after work.
I felt like I was always racing against impossible deadlines, forcing me to work into the evening or weekends. I’d always chosen to work late before – almost feeling proud of the extra hours I was putting in to get the job done well – now I felt cornered into it. I’d lost control and always felt snowed under. I noticed I was always stressed. In fact, it became my new answer when I’d walk into the office in the morning.
“How are you?” my colleagues would ask while not looking up from their computers.
“Oh you know, a bit stressed, but OK,” I would answer as I started up my laptop, brushing it off but also secretly hoping someone would say, “oh really, how can I help?”
They never did.
Most concerning to me, I was exhausted but couldn’t sleep. Not since my university days had I lay in bed awake stressing about all the things I had to get done the next day. The difference was that at university, I knew there was an end to exam week. It was a couple of weeks of intense prep and sitting the exams, then it was all over (with a holiday to follow!). But this just wasn’t ending, and it was getting worse. I tried writing my to-do list for the next day before bed, I tried deep breathing to calm my mind, I tried over-the-counter sleeping tablets. Nothing was working.
So, I jumped ship.
I was offered another job in another team, and it was the circuit breaker I needed. I got lucky, but not everyone has such a convenient alternative waiting for them when things get too tough.
2019: The Year of Burnout
2019 was the year that the world stood up and took notice of this problem.
It started when the World Health Organization (WHO) added burnout to its list of globally recognized diseases, estimating that one in five children or teenagers and one in four adults will experience burnout in their lives.
This was supported later in the year by the World Economic Forum labelling burnout a “mental health pandemic” and then later re-labelled it as an “occupational phenomenon” caused by chronic stress.
Understandably, there was also increased discussion of stress-management, resiliency and workplace engagement as a result.
Workaholics Beware
Job burnout happens after prolonged job-related stress, and it can affect your mental and physical health. According to the Mayo Clinic, job burnout can include the following risk factors that you should look out for:
- identifying strongly with work
- lacking balance between your work life and your personal life
- having a high workload, including overtime work
- trying to be everything to everyone, or trying to do everything
- working in a helping profession, such as health care
- feeling you have little or no control over your work
- having a monotonous job
Unfortunately, society today rewards people who put in the extra hours – the people who are first to arrive and last to leave. Also, now that many people have a work phone, the lines between work and home have blurred, meaning we’re only a phone vibration away from that latest email your boss sends at 10pm because he’s also trying to catch up.
If you’re a high achiever or simply passionate about what you do, you are at higher risk of burnout. And if you’re a workaholic, then watch out!
Job Burnout Symptoms
Burnout is a slow progressing state that you get to over time which can leave you feeling physically and emotionally exhausted as well as cynical and detached. Symptoms of burnout include excessive stress, insomnia, fatigue, sadness, anger or irritability, alcohol or substance misuse, high blood pressure, and decreased immune function leading to an increase in illnesses, among others.
If you’re experiencing any of these job burnout symptoms, you’ll definitely want to get that checked out by a professional (talk to your doctor). If you’re not experiencing these symptoms, but are nodding along to those risk factors, you might want to reassess your current behaviours.
The Ideal State
A Yale university study recently examined engagement levels in 1000 employees and found that 2 out of 5 were engaged and had positive emotions about their work and workplace. Another 2 out of 5 were disengaged, so they were at higher risk of leaving the company. The last group, 1 out of 5, were engaged but burned-out – reporting high levels of interest, stress, and frustration. Surprisingly, people in this group had a higher turnover rate than those who were disengaged. To extrapolate, high performing talent is coming into organisations, burning themselves out, then moving on.
It stands to reason for both employers and employees that the ideal state for workers is to be highly engaged, but not to the point of job burnout. Workers need challenging work, sure, but they also need support to achieve that work. In short, managers need to stop asking one person to do more than one person’s worth of work for long or indefinite periods. And employees need to stop treating constant overtime as a reasonable request. Also, if asked to do a short-term stint of long nights and weekends, the worker needs time off afterward to re-balance. As Shawn Achor and Michelle Gielan wrote in Harvard Business review, “resilience is about how you recharge, not how you endure.”
Balance. That Old Chestnut.
While recovering is important in high stress jobs, it’s also important to put time and thought into how not to get stressed in the first place. And you guessed it, it’s all about balance.
There are three focus areas you should be aiming to find balance across. With small but powerful changes in these areas, you can keep some balance in your life and stop your job from leading you to job burnout.
- Put Work In Its Place – It Is One Part Of a Balanced Life
Remember, work is only one part of a balanced, happy life. Many studies have shown that we need to have purpose or meaning in our lives, and in today’s day and age we generally get that from our jobs. In fact, because our jobs take up so much of our times nowadays, they often become the main thing that gives us purpose and they often are inextricably linked to our sense of identity. What we do is very often how we introduce ourselves to others, and how we see our place in the world. So, yes jobs are important, but they’re not everything, and like with nearly all things in life, it’s about balance.
You need balance between what brings you meaning and purpose, and also between the other aspects of your life: your social connections and your mental and physical health.
You may only aim for balance between each of the three areas, whereas some people may also aim for balance within the three focus areas as well. This means aiming to have multiple things that give their life meaning, such as being a banker and a little league coach and a father/husband, or as we’re seeing more and more in today’s gig economy, you might be a freelance writer, a speaker and a change consultant.
If you have one job you’re passionate about, but your job has recently taken over your life (the red circle is the only or largest circle), then you should start by learning to say “no” while you are getting yourself back onto your feet. Talk to your boss about needing to find balance between work and personal life and agree that you won’t take on new tasks or responsibilities for a while until you can get back to a manageable workload. Also, take back your out-of-office life by agreeing on times you can turn off your work phone or silence alerts outside of work hours – then do it!
- Prioritise Your Mental and Physical Health
One of the first things that goes when we get busy is our physical health. With this one, start small if you want to make long-term change – the easiest way to fail at change is to try to do too much all at once. So, here’s some good news. Studies show that as little as one-hour of exercise per week, regardless of intensity, can show benefits. So, why not sign up for a 6pm gym class or sports league once per week. Tell your colleagues and boss so they can support you to leave on time that day. You could also find ways to get outside during your workday. Try walking meetings, or you could actually take your lunchbreak (gasp!), and when you do, find a park to sit in and eat lunch. Lastly, why not go for a hike with friends or family on the weekends – the benefits of being in nature are many.
Mental health is just as important as physical health, and they’re both intrinsically tied. There is a lot of information out there, such as be mindful, grateful, kind and generous. But if you’re recovering from burnout, or trying to, you may wish to focus on resting and recovering – also now known as self-care. So, take your holidays, get enough sleep, have long baths, Netflix to your heart’s content. Whatever it is that helps you unwind, make it a priority in 2020. Here’s some additional inspiration if you need it. Like with all things, you don’t want to overdo it (it’s all about balance!), but when things get busy it’s easy to forget we need to rest and recover too.
- Prioritise Relationships Outside of Work
What do people remember on their deathbeds? The people in their lives and the experiences they shared with them. Make sure you are prioritising your relationships outside of work, both at home and with friends. Find time to do activities with your friends and family, preferably face-to-face, such as taking holidays, going for walks, or having meals together. The benefits of having strong social connections are endless, and include living longer, being happier and being more resilient to illness, just to name a few. The great news is that you can roll #2 and #3 together sometimes for a double whammy.
If you don’t have many close friends and would like to have more, just remember, you need to invest the time. There is no quick fix here. The latest science shows that it takes about 200 hours to become a close friend with someone. So, try looking for a class or long-term activity that you can commit to that could help ease the awkward period between acquaintances and friends.
Why not make 2020 the year of balance? And if all else fails, you can just jump ship, like I did, and start again!
“Work is a rubber ball. If you drop it, it will bounce back. The other four balls—family, health, friends, integrity—are made of glass. If you drop one of these, it will be irrevocably scuffed, nicked, perhaps even shattered.”
Gary Keller
Dealing with Burnout
Remember throughout it all that there are science-backed activities you can do to better manage your stress and build your resiliency. Check out the posts under the below topics for some ideas on how to manage your stress, or speak to a professional.
Community and Connection: Connecting with others and contributing to your community are proven to build emotional resiliency and make your life happier. It is so important not to neglect this part of your life, especially if it doesn’t come easily, like when work is really busy or if you’re a natural introvert.
Health and Wellbeing: Your health and wellbeing is critical to your happiness. Luckily, there is a wealth of information about how to make small changes to your life to make it healthier and improve your wellbeing.
Meaning and Purpose: Having a sense of meaning and purpose in life is critical to resiliency and living a happy life. You need it to thrive and flourish. It’s about having a reason to get out of bed in the morning, setting goals and having commitments. Some lucky people get that purpose through their job, but many of us get our purpose through other activities such as volunteering, learning or experiencing new things or caring for others.
Related content: Read Moving On article Stress Reduction Lessons from Marie Kondo, listen to our Podcast: The Importance of Having Fun In Your Life – Interview (E27)
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Thanks for your article. One other thing is individual American states have their very own laws of which affect house owners, which makes it extremely tough for the our elected representatives to come up with the latest set of guidelines concerning property foreclosure on property owners. The problem is that every state possesses own guidelines which may work in an unwanted manner in regards to foreclosure insurance plans.
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Thanks for giving your ideas with this blog. Additionally, a fantasy regarding the banking companies intentions while talking about foreclosure is that the lender will not getreceive my payments. There is a certain amount of time that this bank will take payments every now and then. If you are too deep within the hole, they are going to commonly require that you pay that payment entirely. However, that doesn’t mean that they will have any sort of installments at all. In case you and the bank can find a way to work one thing out, the actual foreclosure practice may end. However, in case you continue to neglect payments in the new program, the home foreclosure process can just pick up from where it left off.
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In line with my research, after a in foreclosure home is offered at a sale, it is common for the borrower to be able to still have some sort ofthat remaining unpaid debt on the mortgage. There are many loan companies who seek to have all fees and liens cleared by the subsequent buyer. However, depending on specific programs, polices, and state legal guidelines there may be several loans that are not easily fixed through the exchange of lending options. Therefore, the responsibility still falls on the debtor that has got his or her property in foreclosure process. Many thanks sharing your notions on this weblog.
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This is important. We spend such a high percentage of our lives at work and avoiding this is huge! Thanks for the encouragement!
Your post is very inspiring, thank you. I can identify as a workaholic which I’m not at all proud of. One of my goals this year is to be intentional with breaks and self-care so I don’t burn myself out.
Thanks for the kind words and good luck! I’ll be pulling for you. There’s nothing better than gaining back some of that control!
This is very interesting as burnout has become so normalised now.It is quite often the case that people are still required to be available to respond to queries even when they are on sick leave. Due to a lot of organisations making efficiencies and reducing their workforces there has unfortunately been increasing workloads on the remaining staff with organisations despite technological advances!
Yep! I’ve been there. This is too true!
I was once in a job which was so awful for my overall wellbeing. We spend so much time at work that it’s a risk staying anywhere so long that jeopardizes your health. I’m in a job in which I’m a lot happier in but I was lucky that I could leave a job and found another one so quickly.
So glad you got out Emma! It’s just not healthy to stay in those environments, but it’s so sad that it seems to happen so often
I see you don’t write about the real stuff: mobbing and poverty has lead to this mess we call it burnout.
Hi Luisa, thanks for reading and commenting. Poverty and lack of livable wages are indeed issues that are very important. You’re right that I didn’t go into those issues in this article – maybe it might be a topic for future posts. I’m interested, what do you mean by mobbing though?