Do you often feel tired after work? Do you feel dread and anxious thinking about work? You might be suffering from job burnout. 

Job burnout is more than just exhaustion at a physical level. It soon starts to affect the mental, emotional and social state of the person. Any burnout tends to reduce productivity and might lead to feelings of unappreciation or overwork. Eventually, it may cause problems in interpersonal relationships as well. 

Are you at risk of job burnout? Here’s how you can find out. 

Do you actually have job burnout?

Before addressing how to tackle job burnout, it is important to analyse if you actually have it. Check for these red flags:

• Do you feel overly critical about your work?
• Do you feel like you have to force yourself to get to work?
• Has trouble getting started on work?
• Do you feel irritable and annoyed with customers or colleagues?
• Is it hard to concentrate and focus?
• Do you rely on food, alcohol or other substances to make yourself numb?
• Experiencing any changes in sleeping habits?
• Any unexplained stomach issues, headaches or other physical problems?
• Have you lost interest in activities you previously enjoyed?
• Do you get enough time after work to spend with family/friends?
• Do you often feel sad?

If the answer to most of the questions is yes, you might be suffering from job burnout. These symptoms are connected to anxiety and depression and can really lower your drive and enthusiasm for life. 

Burnout is often the result of demanding workloads, conflicting priorities, and unfulfilled values — but just as often, it arises from unexpressed needs.

Dr. M.G. Kartheeka, MBBS, MD

What causes job burnout?

There are various factors that contribute towards job burnout, namely:

• Inability to control decisions: If you have a lack of control or inability to influence decisions that have a relation to your job, this could lead to job burnout. Such decisions could relate to workload, list of assignments or even work schedule.
• Vague job expectations: In order to perform well at work, it is important to have clarity about job expectations, like the degree of authority or supervisor expectations. Vague expectations can cause discomfort at work.
• Work-life imbalance: It is very important to have a perfect balance between work and other aspects of life. If work starts to take up a lot of your time and energy, it takes away from time spent with family and friends, causing burnout. 
• Office dynamics: Office dynamics often cause job burnout. If you have a dysfunctional relationship with your boss or colleagues, you might feel unwilling to work productively.
• Job monotony or chaos: Job monotony or job confusion can cause mental fatigue and job burnout. 

Impact of job burnout

Job burnout tends to affect every aspect of someone’s life, including social, mental and emotional well-being. Some consequences of job burnout are:

• Anxiety
• Depression
• Lack of attention
• Lack of motivation
• A negative outlook on life 
• Fatigue
• Insomnia
• Stress
• Hypertension
• Cardiovascular health conditions
• Type 2 diabetes

If job burnout is not addressed, it can cause adverse effects like:

• Alienation from work: If you experience job burnout, work might seem stressful and annoying. In such a situation, you might tend to distance yourself from people and colleagues.
• Exhaustion: Job burnout that is not treated causes emotional baggage and an inability to cope with everyday situations 
• Poor performance: Burnout often reduces performance, not only at work but other aspects of personal life. It will start to affect relationships with family members, creativity and concentration abilities. 

Jobs stress can in fact cause a lack of motivation, difficulty concentrating, reduced productivity, and interpersonal conflict, a good work-life balance can increase productivity in the workplace and improve the work environment in general.

Dr. Ashish Bajaj – M.B.B.S, M.D.

Tips for dealing with job burnout?

Do you feel that you are suffering from job burnout? Try these methods to improve the situation:

• Practice Sleep Hygiene- 7-8 hours of sound sleep every day at a set routine can help. Consider taking naps when possible during the daytime.
• Seek support: A good way to manage job burnout is to seek support from near and dear ones. Speak to people about how you feel and reach out to them. Talk to your manager and colleagues for help in managing your workload.
• Take a vacation: Sometimes, a vacation or time off from work can help with job burnout. It helps to evaluate the situation and make decisions about what changes can be made. 
• Mindfulness: Practise mindfulness by partaking in meditation, yoga or other calming activities. 
• Establish boundaries: It is very important to set boundaries and saying no can help establish a sense of control over most situations. 
• Exercise: Working out is always good for health and it releases endorphins and adrenaline as well. Working out regularly also helps to manage stress. Swimming, walking, playing your favourite outdoor sports, dancing etc. can be very helpful. 
• Counselling: You may reach out to a certified counsellor who can help you build positive habits and understand time management and work-life balance.

Also Read: Exercise to Increase Stamina: Science-Backed Strategies to Boost Your Endurance

Conclusion

Anyone may experience job burnout at some point or the other. The important thing to keep in mind is that every stressful situation can be managed without putting too much strain on emotional and mental well-being. You must try to avoid burnout even while you are working from home. If you identify the red flags, then act early on.

That being said, job burnout is not the only kind of burnout that people experience nowadays. There is also mental, emotional and social burnout that has equally damaging consequences. Speak to a mental health professional to manage these conditions in a safe and comforting environment. 

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