A guide to identifying and managing job burnout

A guide to identifying and managing job burnout

What is Job Burnout?

According to the American Psychiatric Association, job burnout can be described as exhaustion from work, feeling frustrated, exhausted & overwhelmed by stress, and having difficulty dealing with others. It involves loss of identity and feelings of diminished accomplishment.

Reasons for Burnout in the Workplace:

Burnout has numerous causes and it is observed that professionals experience it throughout their careers, some of the main reasons include:

  • Inability to make decisions that affect your work - such as your schedule, assignments, and lack of resources.
  • Uncertainty about your authority or what your colleagues expect from you.
  • Dysfunctional workplace environment. For example micromanagement, bullying, lack of support resources, or undeserved promotions.
  • Chaotic work that drains energy and requires focus.
  • Lack of work-life balance.

Job Burnout's Symptoms:

The byproducts of burnout are different from the usual stress that we all experience, so how do I differentiate between having a rough week vs. experiencing job burnout?

Some red flags are:

  • Decision-making avoidance
  • The general disregard for personal needs
  • Inadequate Social Interaction
  • Declined Productivity
  • Change in Diet
  • Grinding Teeth while sleeping

Job Burnout's Consequences:

A research article by the Mayo Clinic presents that ignoring burnout’s effects can have severe implications on one’s well being, that includes:

  • Excessive anxiety
  • Fatigue
  • Insomnia
  • Sadness
  • Rage
  • Cardiovascular Disease
  • Increased Blood pressure

How to manage Job Burnout?

When facing difficult or challenging situations, feeling exhausted or sad is a natural consequence. A lower mood turns over eventually, but where symptoms become critical seeking help becomes very important.

Here are some tips and tricks to avoid or manage Burnout:

  • Tracking incidents or people that cause stress and avoiding them.
  • Creating a healthy routine that combines a nutritious diet, exercise, and meditation.
  • Discussing your concerns with your partner, friend, or professional life coach.
  • Talk to your manager and discuss your work schedule and their expectations from you.
  • Taking a break from work when it is possible.
  • Practice your hobbies.
  • Improving your time management skills by prioritizing your to-do list and avoiding procrastination.

Lastly, Remind yourself of your purpose within your role in the company and how significant your contribution is impacting your family, coworkers, and your company.


[1] https://www.apa.org/

[2] https://www.apa.org/monitor/20...

[3] https://www.mayoclinic.org/

[4] https://www.mayoclinic.org/hea...

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