No matter how dedicated, how motivated, or how deep your passion for your profession goes, burnout can happen to anyone. Powering through tough times at work is one thing. But if it’s been “just one of those days” for months, you may need to take steps to avoid burnout! To steer clear of this career-threatening condition, Top Applicant shares everything you need to know in this quick read.
Know the Warning Signs
Every career path looks different, but the classic signs of burnout remain the same for millions of workers across the US. In a recent research series, SHRM found that 44% of workers feel burned out. So what does burnout feel like? If you have been going downhill at work, watch out for these common warning signs.
Emotional Exhaustion – Feeling drained after clocking out and experiencing a general sense of apathy towards work both indicate burnout. This apathy can manifest as irritability, cynicism, or a lack of enthusiasm for even the most enjoyable aspects of your job.
Depersonalization – In the early stages of burnout, many employees feel detached from their work. This leads to a lack of empathy towards colleagues and clients, which can pose a major risk to your career. Detachment can affect the quality of your interactions and limit your ability to grow professional relationships.
Lack of Accomplishment – In the midst of burnout, you may feel like you work ineffectively, or you may doubt your abilities. Feeling unproductive or unqualified can make completing tasks harder due to procrastination, uncharacteristic errors, and an overall sense of inadequacy.
Physical Manifestation – Of all these difficulties, the most troubling symptoms of burnout can manifest physically through fatigue, insomnia, headaches, and even digestive issues. The stress of burnout also weakens your immune system, which can lead to more frequent sickness.
If you’re experiencing even 1 of these symptoms, you need to make a plan for how to avoid worse burnout. Pushing past those negative thoughts and restoring your professional health means putting yourself first, building healthy boundaries, and getting back to feeling productive. It won’t happen overnight, but trust us—you and your career are worth the effort.
Start With Self-Care
When we refer to self-care, we don’t want you to take a spa day and get right back out there. Instead, our first approach to breaking out of burnout focuses on living intentionally instead of living for your job. Aligning these key aspects of your well-being will help you fight back against burnout!
Mind
For conditions associated with burnout, like depression and anxiety, we recommend seeking professional help as soon as possible. You may also benefit from mindfulness activities like meditation, breathing exercises, and yoga. Realigning your mind and self-awareness can help overcome burnout.
Body
Increasing your physical activity with short walks or even quick workouts can significantly boost your mood, reduce stress, and improve your energy levels. We also suggest making healthy diet choices and going to bed at a reasonable hour. Lowering caffeine intake, putting more greens on your plate, and getting 7 to 9 hours of sleep can make a world of difference for how you feel during and after work!
Spirit
The majority of workers experiencing burnout feel like they don’t have time to enjoy life anymore. That’s why you need to make space for activities you enjoy outside of work. Activities like reading, painting, or spending time in nature can all provide a much-needed mental break and help you recharge. Additionally, spending quality time with people like friends and co-workers can also improve your self worth and sense of community.
Work With Purpose
Refreshing your mindset to focus on your future is essential to beating burnout. To feel a renewed purpose and passion for your work, start by taking a look at how you’re spending your time and focusing your efforts on your goals. Here’s how to avoid burnout while refocusing on your career trajectory.
Building Realistic Boundaries
Just as we build boundaries with people to maintain healthy relationships, establishing and maintaining clear boundaries between your work and personal life maintains a healthier work life balance. Start by setting specific beginning and end times for your workday, and stick to them as much as you can.
Setting out of office replies and turning off that work phone or computer while at home can maintain these boundaries. Inevitably, some team members may test your limits, but you should never feel guilty when you politely say no and explain your reasoning. For more on building a healthy balance, check out this related read!
Life’s Greatest Balancing Act: The Work/Life Equation
Getting Back to Business
As you feel better about yourself and experience the benefits of healthy boundaries, you can add the last missing piece—getting back to working at full capacity. To do this, we recommend taking time to prioritize your workload, taking a realistic look at any side jobs, and prioritizing open communication with managers every step of the way.
To tackle your workday in an efficient, effective manner, try different structuring strategies, like the Eisenhower Matrix, to break down the importance of each task. When prioritizing these tasks, talking with your manager can help hone your focus and refine your workload in a way that works for everyone. Clear communication takes time to learn, but taking charge of your life and career can help you beat burnout!
Don’t Get Burned, Get Hired
When deciding how to avoid burnout in your career, sometimes you need to turn the page to a new chapter. That’s where Top Applicant can help! We make taking charge of your career easy with free tools that put your best foot forward in every application. With fully customizable resumes, in-depth portfolios, and dozens of opportunities tailored to your preferences, we put you in the driver’s seat to leave burnout in the rearview mirror.
Just sign in and start building your profile. The next chapter of your career awaits!
